The 4♠️ is all about making room for the conditions to allow us to sleep.

We have to quieten our minds and feel safe in order to let go and to move into darkness. The animals on our cards remind us that we are all different with different rhythms and cycles but are all the same in needing the restoration and regeneration that sleep provides.

Sleep too reminds us of our need for balance. Explainer 5 is our bridge. Time for activity and time for rest. The modern world is hectic and there are many obstacles to sleeping well so be more animal and try these key ingredients to make a start:

• aim for a consistent regular sleep pattern - go to bed and wake at the same time, even on weekends. This regulates our internal clock

• create a bedtime ritual - this signals to your bodymind that you are winding down (but don't try too hard if bed has become an unsettled place- just rest)

• make your sleeping place a safe haven - we cannot sleep if we don't feel safe. Keep your sleep-space cool, dark, quiet and comfortable if you can

• limit the light - reduce or avoid exposure to screens 60-90 minutes before bedtime as the blue light and input can disrupt your body clock

• watch your diet - avoid heavy meals, caffeine and nicotine close to bedtime

• be active earlier in the day

• practice resting, calming and soothing your bodymind - there are lots of invitations into restorative and recovery practices in the ♦️ family to help you practise

• nap wisely - 20-30 mins only and earlier in the day

• and if you can't sleep, don't stay in bed - get up, read, stay cool and go back to bed when you're sleepy again.

If sleep problems persist, arrange a conversation with your healthcare professional so you can think together and make a plan.

♥️ ♠️ ♦️ ♣️