Welcome to bedtime stories for grown-ups, in which nothing much happens.

You feel good, and then you fall asleep.

All stories are written and read by me, Catherine Nicolai, with audio engineering by Bob Witterstein.

Thank you for listening and for sharing our stories with anyone you know who likes relaxation and good sleep.

You can follow us on Instagram and Facebook for an extra bit of coziness.

Let me say something about how to use this podcast.

I'm about to tell you a bedtime story.

It's a simple story without much action but full of relaxing detail.

The story is like a nest and we're enticing your fluttering mind to settle down into it.

I'll tell our story twice and I'll go a bit slower the second time through.

If you find yourself still awake at the end of the first or second telling,

don't worry. That's a good rule of thumb in general when you're trying to fall asleep.

Don't worry. Relax. Take your mind back to the beginning of the story and walk yourself back

through the details that you can remember.

Especially any bit that felt particularly cozy.

You're training your brain and body to wind down and the more often you do it,

the faster you will fall asleep. So have a bit of patience at the beginning.

If you find yourself awake again later in the night, use the story again to go right back to sleep.

Now it's time to turn off the light and put away anything you've been working on or looking at.

Take some time to snuggle yourself down into your preferred sleeping position.

Make all the adjustments you need to to feel your body relaxing into your bed.

We're creating a cue for your body and brain and the signal that sends is it's time for sleep.

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