For the most part, I like getting older. Every year that passes, I know myself better, and I like myself a little more. So getting older, I like.Aging, well, to be honest, I'm fighting that part. I want to feel energetic and vital forever, or as long as possible. So like you probably do, I try to eat healthy, to work out when I can. And here's where the podcast comes in. To get a good night's sleep, because science confirms what our bodies already know. Quality sleep has remarkable anti-aging properties.And I don't mention this to make you anxious. That's the last thing you need right now. I bring it up because it's one more reason to take sleep seriously.And that means doing whatever you need to do, cooling or darkening your room, keeping a regular bedtime, skipping that nightcap, or maybe investing in earplugs. If your partner's snoring keeps you up, we're going to help you too. Tonight's episode contains a simple yet powerful relaxation technique that will calm your nervous system.And then we'll use gentle hypnotherapy to visualize cellular repair, guiding your mind into a state of deep relaxation. But before we begin, it's important that you listen from a safe and comfortable space. Ideally, you're already in bed.And I'd like to thank everyone who follows the show. We're becoming quite a little community. And there's something comforting about knowing that even as you lie here in the darkness, maybe feeling alone, there are countless others listening right alongside you. All of us seeking that elusive sleep together. So let's talk about why sleep truly is nature's most powerful beauty treatment. When you fall into deep sleep, your brain triggers the release of a growth hormone.It's often called the youth hormone. And this remarkable substance flows through your bloodstream, stimulating tissue repair and cell regeneration throughout your whole body. It contributes to that energetic, youthful feeling after a good night's rest.And your skin undergoes its most intensive renewal cycle during the first few hours of sleep. During those deep sleep stages, skin cell production can nearly double compared to daytime hours. And these new skin cells create a fresher version of yourself by morning.And that's why the term beauty sleep is not just a saying, it's biological reality. And most fascinating is what happens in your brain during deep sleep. Your glymphatic system, which is essentially your brain's specialized cleanup crew, activates, clearing away byproducts that accumulate during waking hours.It's as if your brain gives itself a thorough, refreshing cleanse each night. Even your immune system flourishes. During deep rest, your body produces specialized proteins that support your natural defense systems.This nightly immune boost helps maintain overall wellness. And what's amazing is that all of these wonderful processes happen automatically. Your body knows exactly what to do.All you need to provide are the right conditions, darkness, comfort, and uninterrupted time. And having said all that, if sleep still eludes you tonight, don't worry. Our bodies are incredibly adaptive.Periods of sleeplessness are a completely normal part of being human. And your body has systems to compensate and maintain balance during these times. So let's approach tonight without pressure.Whether sleep comes quickly or takes its time, you're nurturing yourself simply by being here, listening, and giving yourself this opportunity to rest. So now, let's prepare our bodies and minds for deep relaxation and cellular renewal. With a simple yet powerful technique called square breathing, this gentle practice will help to calm your nervous system, to slow your thoughts, and create the perfect internal environment for rejuvenation.Find a comfortable position, allowing your body to be fully supported by your bed. Feel the gentle weight of your body sinking deeper with each breath. Square breathing follows a simple pattern, like the four sides of a square.We'll breathe in for a count of four, hold for a count of four, exhale for a count of four, and then rest for a count of four before beginning again. So let's start now. Breathe in through your nose for one, two, three, four, hold one, two, three, four, and exhale for one, two, three, four, and then pause one, two, three, four. Let's continue this pattern together. Inhale for four counts, your ribcage expanding, hold for four, experiencing the fullness of your breath, exhale for four, releasing completely, and then pause, enjoying this moment of perfect stillness. With each cycle of breath, notice how your body responds.Maybe you feel a pleasant heaviness in your limbs, a softening around your eyes, a loosening of your jaw. Allow these sensations of relaxation to spread naturally, without forcing anything. Your body knows exactly how to relax.You're simply giving it permission. And remember, this breathing technique is always available to you during sleepless moments, on stressful days, or any time you want to create a sense of calm and balance within. As you breathe in and out, feel those muscles relaxing, feel your heart rate slowing, your breathing is getting deeper and more regular.You're safe here. You're feeling the tension of the day releasing. Now listen carefully to my voice.As we count down together from 10 to 1, with each number, you'll sink even deeper into relaxation, your body becoming heavier, your mind becoming quieter. Nothing is more important right now than the sound of my voice. If you hear other noises, just acknowledge them and let them drift past, and always return to the sound of my voice.10. 9. Every muscle is becoming softer and heavier. 8. Your mind is growing quiet and peaceful.7. Drifting deeper with each breath. 6. 5. You're feeling safe and perfectly supported. 4. Letting go of any remaining tension.3. 2. Drawing ever closer to sleep. 1. You're entering a deep state of peaceful relaxation. And in this state, I want you to imagine a soft luminous starlight beginning to gather above you. This is ancient light, pure cosmic energy that contains the essence of renewal. With your next deep breath, visualize this starlight gently floating down like stardust, entering through the crown of your head. As this celestial light touches the crown of your head, feel the muscles of your scalp gently loosening.Any tightness you've been carrying begins to melt away. This starlight flows downward to your forehead, smoothing away any worry lines or tension, letting your brow become soft and relaxed. This starlight is cool and refreshing, like the perfect summer breeze.As it moves through your mind, it bathes your brain cells in rejuvenating energy. Watch as this celestial light activates your brain's natural cleaning system, gently clearing away accumulated proteins and metabolic waste from your day's thoughts and activities, like a gentle midnight tide. This cleansing wave washes through the spaces between your brain cells, refreshing and renewing every neural pathway. Your neurons begin to glow softly, connections becoming clear and efficient. The starlight continues flowing into your eyes, allowing them to fully rest. The tiny muscles around them are releasing completely as they're bathed in renewal.Feel your eyelids becoming heavy, wonderfully heavy, as if they're being gently weighted by sleep itself. Your entire face now feels peaceful, serene, and is being renewed from within. Feel the starlight illuminating your facial skin cells, each cell drinking in this pure energy and responding with vibrant health.Your skin begins to restore its natural elasticity. Collagen fibers are strengthening and realigning your complexion is being renewed from the inside out. A natural, healthy glow emerging. The rejuvenating light continues its journey downward, flowing now into your neck and shoulders, completely releasing any tension they've been holding. Feel your neck muscles soften as the starlight passes through, restoring flexibility and ease. Your shoulders drop and relax completely.Now the starlight flows down into your arms. Feel it traveling through your shoulders, elbows, forearms, and finally into your hands and fingertips. Each area becoming completely relaxed as this rejuvenating energy passes through, while simultaneously restoring cellular vitality in every tissue. As this cosmic energy continues its journey, notice how time itself seems to slow within your body. This is the magic that happens during deep sleep, but tonight you've invited it consciously, enhancing the natural rejuvenation that your body already knows how to perform. Feel the starlight flowing into your torso, your chest and abdomen becoming completely relaxed as they're infused with renewal. The starlight continues flowing downward into your hips and lower body. Feel any tension melting from your lower back and your hips. These regions completely let go as the rejuvenating energy passes through them.The light then streams down your legs, your knees, through your calves and ankles, and finally your feet, right to the tips of your toes. Your entire body is now bathed in this celestial rejuvenating energy throughout your whole being. Billions of cells are synchronized in this renewal process.Your body's stem cells awaken, ready to replace cells that need renewal. Your immune system strengthens, becoming more efficient at protecting your health. Your hormones balance to their optimal levels, supporting mood, energy, and vitality. As you drift deeper towards sleep now, know that this rejuvenating process continues all through the night. Each cycle of deep sleep will bring more renewal, more restoration. Your conscious mind can completely let go now, surrendering to sleep, to healing, to rejuvenation.And in the morning, you'll feel this renewal throughout your being, a subtle radiance from within, a lightness in your movements, as if time itself has reversed overnight. Your skin will glow, and your eyes will sparkle. Your energy will flow naturally and abundantly. Allow this process to continue now as you drift deeper and deeper into restorative sleep. Your body is completing its remarkable work of cellular renewal, exactly as nature intended, but enhanced by your conscious invitation of healing starlight. As these thoughts of cellular renewal settle in your mind, allow yourself to fully embrace this moment of deep rest.Your only task now is to simply be here, in this peaceful space that you've created. And remember that sleep cannot be forced or hurried. It arrives in its own time, like a gentle tide washing over the shore.Whether sleep comes in moments or hours from now, your body is already receiving profound benefits from this state of conscious rest. Notice how your muscles have surrendered their tension, how your breath has found its natural rhythm. This sensation of complete relaxation is a gift you've given yourself, a moment outside of time where renewal begins.The starlight energy continues its silent work within you, touching every cell with its ancient wisdom. Just as stars transform and evolve over billions of years, your body contains the same cosmic intelligence, knowing exactly how to renew itself through the cycles of rest and awakening. Any thoughts about tomorrow, any plans or worries, they belong to tomorrow's you, the person who will wake refreshed and renewed with cellular vitality restored. Tonight's you has only one purpose, to drift, to rest, to renew. The passage of time that brings us age also brings precious gifts, deeper wisdom, richer perspective, and greater compassion for ourselves and others. As your body rejuvenates tonight, carry forward only the treasures that time has given you, the understanding, the resilience, the knowing of who you truly are.Feel yourself drifting now, floating on gentle currents of consciousness, each breath carrying you deeper into tranquility. Thoughts are becoming distant whispers, fading into the background. You are safe and peaceful and drifting deeper still.Every cell in your body is releasing, is renewing. Time slows, stretches. You are exactly where you need to be.Sleep now, sleep deeply, sleep well.