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Transcript7 lines

[00:01]
A
This episode is sponsored by BetterHelp. It's wonderful that we talk about mental health more openly these days. However, for many people, asking for help can still feel difficult and intimidating. In fact, BetterHelp's 2026 State of Stigma report surveyed 2,000Americans and revealed that 85% of Americans believe getting support is wise, yet 74% say society discourages people from doing so. It's therefore glaringly obvious that we still have a lot of work to do to ensure everyone knows it's perfectly okay to seek help and try therapy. So maybe we can all encourage those around us that bit more to understand that being open and vulnerable really is a positive thing. BetterHelp is the world's largest online therapy platform, and it's a great place to kickstart your therapy journey. Don't let stigma stand in the way of support. Start therapy with BetterHelp. Sign up and get 10% off at betterhelp.com getsleepy that's betterhelp.com getsleepy
[01:20]
B
this episode is brought to you by Facebook. So you were scrolling on Marketplace and there it was, the bite you'd been searching for. You sent a message and it turned out the seller was super chatty, kind of funny, and an avid cyclist. The next thing you know, you're in a cycling crew. Well, a community cycling group. The thing about Facebook, you might find more than what you're looking for, from a browse to a bike ride this summer. Find more on Facebook. This episode is brought to you by Welch's Fruit Snacks Back to school season can be tough on parents, but choosing a snack you and your kids can both get behind doesn't have to be. Stock up on Welch's Fruit Snacks, made with whole fruit and now made with no artificial dyes. It's a snack kids already love and one you can feel good about giving them. Go back to school with Welch's Fruit Snacks, now made with no artificial dyes.
[02:20]
A
Welcome to Get Sleepy, where we listen, we relax, and we get sleepy. I'm your host, Thomas. Thanks so much for tuning in. Do make sure that you've hit subscribe or Follow wherever you listen. That way, you should see us pop up on your feeds every time we release a new episode. We really hope this show feels like a place you can return to every time you come to bed. One of the keys to improving sleep is to create a calm, relaxing, and reliable routine that you can repeat night after night. Get Sleepy is designed to be the final piece of that puzzle. The more you listen, the more that our Voices will become a trigger to your brain that it's time to switch off from the day and get some rest. So make sure you've hit subscribe or follow and let me tell you what's coming up on the show tonight. Shortly we'll be traveling back in time almost 2000 years. Were visiting the Roman baths in what is now the city of Bath in England. Kayla wrote this lovely story for us and I'll be reading it for you. Before we begin, tuck yourself into bed and get nice and cozy. Take your time adjusting anything you need to feel comfortable. To help relax our nervous systems. Before sleep, let's take a few moments to focus on the breath. Inhale through the nose and follow the sensation of the breath as it travels through the nostrils, to the back of the throat and into the lungs. As you exhale, follow the feeling of the breath moving back out through the body. Again, inhale, following the breath, noticing how it feels as it passes through each stage. Then slowly exhale, noticing any sensations as the air leaves your lungs. Continue to focus as you breathe in and out. Hopefully this makes it somewhat easier to feel relaxed in your cozy bed. Now it's almost time for our story. Thermal pools have a long history promoting health and healing, and we hope this visit to the Roman baths will help you to rest well tonight. Close your eyes and imagine that you've traveled back in time to Roman Britain. This is where our story begins. Walking down a wide, dusty road, the first thing you notice is the smell. It's sulfuric, with a metallic tank that gets stronger with each step you take towards Aqua Sulis, the waters of the Celtic goddess Sulis. The scent mixes with the earthy smell of horses and grass as you wave to a fellow traveler trotting on horseback. Next are the sounds, the rushing of the river as you cross the bridge, and then conversations in Greek, Latin, Aramaic and Celtic. People greet new and old friends and barter with the stallkeepers at the markets. Just outside the bathhouse, When you get close enough to the bathing complex, if you listen closely, a low gurgle of water can be heard. The sound comes from the natural springs that you've travelled so far to see and which are now so near. The town of Aquaesoulis is surrounded by green hills with limestone rocks jutting out from grassy peaks. It's this limestone which, through over 2000 years of rainfall and underground rivers, created the baths you'll be visiting today. But in town, it's the rivers and waterways that are most striking. The beautiful river Avon runs through Bath, providing Fresh water for the surrounding areas and opening up trade routes across the isle. While you've travelled here to visit the temple and spa, the scenic journey through the countryside has provided a peaceful and awe inspiring start to the day. The market is busy with people who've travelled from out of town, restocking on food and other wares. Dust cakes your sandals and feet as you wander through the stores. But it will soon be washed off by the warm, healing waters. You stop at a fruit vendor admiring a basket of fresh apples and purchase a few to take with you for the day. You make sure you keep a few coins to throw in the springs as an offering to the goddess of the baths, Sulis Minerva, who presides over the healing waters. Next, you look at a few other stalls, seeing a carver chipping away at marble to make small statues of the gods and a die maker selling brightly coloured robes. But the tall buildings of the temple complex call to you. You leave the market and walk towards the high, narrow steps of the Temple of Sulis Minerv. Towering Corinthian columns mark the temple entrance. But perhaps the most striking feature of the temple is the Gorgon's head in the centre of the stone pediment, held up by four fluted columns. What this image represents is up for interpretation. Even though the face looks male, it's possible that it's meant to represent the gorgon Medusa. Medusa's head adorns the shield of Athena, or by her Roman name, Minerva. It's also possible that that the image represents a Celtic water God, another protector of the sacred springs. On the pediment, there are also mermen, winged women and an owl. Minerva's animal representation. It paints a beautiful picture of the mix of deities that reside here. Aqua Sulis is a place where cultures mix together. Sulis was the Celtic goddess who ruled over the baths. When the Romans arrived in her, they saw something of Minerva, so the two goddesses merged together. Now they have joint ownership of the baths. People come from all over the Roman Empire, from far flung places in Britannia to Rome and Syria, to worship at her temple and bathe in the healing waters. Normally, only priests are allowed to enter the inner temple and see the fantastic statue of Sulis Minerva. But you've arranged a special tour. You wait on the temple steps for your priest guide to meet you and show you the sacred places inside. Soon, a smiling priest approaches, wearing a long white robe and a red sash around his waist. He welcomes you to the temple. Before going inside, the priest points out an interesting altar in front of the building, a thick stone slab engraved with a quote. This is used for ceremonial purposes, but something about it is unique. Just to Aqua Sulis. The base of the altar reads, to the goddess Sulis. Lucius Marcius, memor soothsayer, gave this as a gift. The priest explains that Lucius is a haruspex, a diviner who can read the future from the entrails of sacrificial animals. While this practice is common in the Roman Empire and the Near East, Lucius is the only known haruspex in Britannia. He sometimes visits this place to bathe in the waters and practice divination. It's a special treat for priests who couldn't see this practice anywhere else in the country. The priest guides you inside the temple as soon as you enter. All the noise from the courtyard is blocked out by the thick walls. It's quiet and peaceful in here. Priests walk back and forth, lighting coal lamps and praying at the foot of a tall bronze gilded statue of the goddess. You and your guide take a few moments to gaze up at the towering figure. The flickering lamps almost make the statue look lifelike. Letting your eyes close, you can sense there is a sacred power in this place, whether it's the deity or the fact that these are the only natural hot springs in the British Isles. Either way, you know you're lucky to be here. Soulis is famous for being a healer. It's her touch that makes these waters such an effective place for healing. The statue is wearing a Corinthian war helmet to represent Minerva, the Roman goddess of wisdom. And. Both Sulis and Minerva are connected to wisdom. These two goddesses combined represent the importance of having both strength and softness, the balance of action and rest that we all need to throw. Exiting the temple, you thank the priest for their tour. He leaves you alone on the temple steps, where you watch the people come and go through the gateway to the bathhouse and enter the calming maze of the baths, saunas, steam rooms and exercise rooms. Now that you've visited the temple, you're ready to join these crowds and enter the waters of Aqua Sulis. You cross the courtyard to the entrance of the springs, which has a painted sun above the gate. Entering the building, you're greeted by humid air, the steam rising from the baths and the piping diverting the water to various places in the complex make the whole space feel warm and cozy. In the east wing, you find the Apodeterium, the changing room. You leave your outdoor things in a cupboard and change into your swimming clothes. Through the door, you come to A small, lukewarm pool where you can wash off the dirt and dust from outside before moving further through the spa. You enter the water feeling the freshness of it, washing the dirt from your skin. After your long journey, there is olive oil for patrons to use as soap. You pour some in your hand and slowly scrub yourself, getting all of the dust and grime off your body. When you exit the bath, you feel fresh and clean, ready to make your way through the different rooms of the bathhouse. Putting on your robe, you decide to start in the Great Bath. This is a social part of the complex and you may run into an old friend or make a new one. You walk through the doorway to the Great Bath and are taken in by the splendor of the room. Colorful paintings line the walls, and the barrel vaulted ceiling reaches up to the sky. The roof protects the waters from growing algae, but it's magnificent to look at. These baths are perhaps one of the biggest buildings in this part of the isle. You remove your robe and walk down the steps into the steamy water. It's such a wonderful luxury to feel the silky, warm liquid covering your whole body as you're submerged. Finding a place to sit around the edge, you take a couple of deep breaths and smile. A few people are chatting and laughing with each other, while others are sitting alone in silence, enjoying the time for rest. In this special place, you find it easy to let go of your everyday worries. The chores and to do lists will still be there for you when you return home. But here, enclosed in the warm geothermal pools, you can release all of your worries. Leaning your head on the edge of the pool, you let your legs and belly float up, the water supporting you as you gaze at the high ceilings. The steam rising up from the pools is vented through small holes on either end of the ceiling, but it keeps some of the heat and moisture in. This means you can stay cozy and warm here, even on the colder days. You push off the wall and slowly swim back and forth a few times, stretching your limbs after the long walk. Then you sit on a bench again, taking in the sights and sounds around you, hushed conversations and water gurgling. There's no rush to do anything in this place. You have the whole day to enjoy the spa. When you feel ready, you climb out of the pool and wrap yourself in a dry robe. Walking through a rectangular stone doorway, you come to the Caldarium, a hot room. It's kept warm by pipes carrying the hot spring water under the floors and through the walls. Slipping into your wooden sandals you enter the room and find a bench to sit on while there are still a few people having whispered conversations. It's quieter in here than in the main bath. A thin layer of steam hovers in the warm room. In the heat, it's easy for your muscles to relax, and you feel warm and loose all over. Some people find that these heated rooms also help to clear sinus congestion, clean the nasal passages. You focus on taking a few deep breaths, inhaling and exhaling slowly, savoring each moment. Splashing and conversations from the great pool echo into the hot room. You hear a group of children laughing and chasing each other through the pool. Droplets of sweat start forming on your forehead, and you decide that this is the perfect time to cool off. You stand slowly, your wooden shoes making a light tapping noise on the floor as you exit the hot room and enter the frigidarium, the cold plunge pool. There's only one other person in the round cold pool. People don't spend much time here, which makes it peaceful. You know it's always a challenge to get in, but it feels refreshing and invigorating. After just a quick dunk in the chilly waters, You take off your sandals and dry rope and step into the pool. You inhale and then plunge your body down. As you exhale, your toes and fingers feel prickly as the water cools your skin. Taking a couple of breaths, you sit through the discomfort, enjoying the release and freshness that the cold pool brings. After a minute, you climb out of the pool again and wrap yourself in your dry robe. Feeling invigorated from the cold dip, you wander through a couple of other stone doorways, your wooden sandals clicking on the mosaic floors. Next, you make your way into the gymnasium. Unlike the calming atmosphere of the rest of the spa, the gym is filled with activity. Some people are doing exercises with weights, alternating between lifting them overhead and using them in a long jumping exercise. Another group of people are playing trigon, a catching game with three people throwing a small ball in a triangular formation. You find two others looking for a third to play with and join in with their game. You catch the ball with one hand and then toss it with the other, trying not to let the ball drop. It takes a few throws until you're used to the weight of the ball, and then you get into the rhythm, laughing with the others when the ball is dropped. After a little while, you thank them for the game and continue through the complex to the treatment room. After all the activity, from your pilgrimage to Aquae Sulis to the workout in the gymnasium, A massage is just what you need to relax even more. A smiling masseuse welcomes you and invites you to lie down on a dry towel on the massage table. They have olive oil infused with different herbs, and you end up choosing the one infused with frankincense for your massage. The masseuse presses into any stiff muscles and knots until the tension melts away. You can smell the sweet oil and spices mingling with the metallic scent of the thermal waters. You hear splashing, trickling, the tap of sandals on tiles, and quiet conversations. All of your senses are enveloped in this magnificent place. Sliding into a daze, you enjoy the rhythmic feel of the massage, relaxing into the combination of pressure and gentler movements. The masseuse thanks you for patronizing this spa. When the massage is done, you thank them in return and continue on through the west wing of the bath complex back into the hot steaming room. It only takes a few minutes for sweat to start appearing on the backs of your hands. Even though you've been away from the hot rooms for a little while, you inhale the steam, enjoying the heat that's almost a little uncomfortable, knowing you'll continue through the cycle of warm and cold once again. After a little while longer in this hot room, you follow the signs into the tepidarium, the warm room. Here there are several smaller pools with warm water, which people are relaxing in. You pick up a clean strigil, a curved metal tool to scrape the olive oil off your skin. Then you step into one of the warm, round baths. With this second dip in the thermal waters, you find that your body relaxes even more quickly. The repetition of the cycle becomes more pleasant as you get used to the treatments. Resting against the wall of the pool, you feel the water warming you everywhere. This room is at a pleasant temperature, and you can spend a lot more time in here than in the hotter or colder rooms. You stay for a while, enjoying the warm, smooth water filled with minerals, bathing your skin and helping you to feel weightless. There's just one more part of the cycle now. You walk back to the cold room and dunk once again in the cold plunge, feeling refreshed and tingly from the brave dip. Before leaving, you decide to take one more swim in the great bath. You slowly walk back to the grand room that houses the bath, its high ceilings draping the place in splendour. You find a quiet corner and step back into the waters, sinking down on a bench so that the liquid comes up to the top of your shoulders. You're so relaxed from your day at the spa. You could almost fall asleep right here. You let your head rest on the edge of the bath and your body floats up, feeling supported by these healing thermal waters. The waters here ease aches and pains and are even thought to cure some diseases. Prince Bladud, the Celtic youngster credited with discovering these springs, recognized them as a special place for healing. He and his pigs were cured of leprosy after bathing in the muddy waters. The belief in the healing powers of the baths has continued into Roman times. Under the watch of the goddess Sulis Minerva. The bath contains more than 30 minerals, including potassium and magnesium, which are thought to add to the water's healing properties. While you don't know if the baths truly have healing powers or if it's just a legend, bathing here has eased your muscles and relaxed both body and mind. Soon you notice the light in the baths is getting dimmer. Workers come round to light oil lamps so that bathers can stay a little longer. You watch the glittering orbs light the hallways of the bath complex and then step out of the water and wrap yourself in a warm, dry towel. You head back to the changing room and redress yourself in your dry clothes. But you still have one more stop to make before leaving the baths. Holding one of the coins you saved from earlier, you walk once again through the hall with the great bath and into the small circular room that houses the sacred spring. Burning candles light the path as you approach the gurgling water. This isn't a pool for bathing in, but patrons to the baths can leave an offering for the goddess Sulis Minerv. Looking into the spring, you can see objects glittering below the surface. Coins and ceremonial pants that people have thrown in here after their visits to the baths. You feel the cool weight of the coin in your palm and think about your gratitude for being able to visit this place. You think of something you would like to ask of from the guardian of these springs and then toss the coin in and watch it sink to the bottom. Who knows when, how many tens, hundreds, or even thousands of years it will stay there. For. Finally, it's time to leave. Following the glimmering candles back through the east wing and out into the courtyard, you leave the baths behind. Even the courtyard is quiet now, with only a few priests and visitors coming and going from the temple and spa complex. The market stores have all shut down for the day, and the square feels sleepy under the partially cloudy sky where you can just make out a few stars shining above. You walk through the gates and down the narrow road to the guest house where you'll be spending the night before your journey home to tomorrow. You climb the stairs to your room where there's a cozy bed waiting for you, covered in soft blankets and thick pillows. You crawl into the bed, surrounding yourself with warmth and comfort. Your skin is smooth from all the thermal water and oil, which feels delightful against the soft blankets. You feel ready for sleep, body and mind relaxed from your wonderful day. Letting your eyes close, you can still smell the thermal waters and hear the Avon river as it weaves its way through the town with carries a small part of the sacred waters of Aqua Sulis. You imagine the waters of the bath warming and supporting you as you drift off into a deep and restful slumber.
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Summary6 min read

Get Sleepy: "A Sleepy Day at the Roman Baths"

Host: Thomas (Slumber Studios)
Date: August 10, 2026

Episode Overview

In this soothing episode of "Get Sleepy," host Thomas guides listeners on a gentle journey back nearly 2,000 years to experience a peaceful day at the Roman baths of Aquae Sulis—modern-day Bath, England. Blending historical atmosphere with calming sensory details, the episode is designed to relax the mind and body, helping listeners wind down, immerse in tranquil storytelling, and prepare for restful sleep.

Key Discussion Points & Insights

1. Importance of Sleep Rituals

[02:20] Thomas welcomes listeners, explaining the role of "Get Sleepy" as part of a reliable bedtime routine.
Establishes the intention: "The more you listen, the more that our voices will become a trigger to your brain that it's time to switch off from the day and get some rest."
Emphasis on consistency, calm, and relaxation as keys to healthy sleep.

2. Guided Breathing for Relaxation

[03:30] Thomas leads a mindful breathing exercise:
- Inhale through the nose, notice the breath, exhale slowly.
- Aims to relax the nervous system and prepare the body for sleep.

3. Immersion in Ancient Bath Experience

a) Arrival & Setting the Scene

[05:10] Listeners are guided to imagine walking down a Roman road towards Aquae Sulis.
Rich multisensory description:
- "The smell is sulfuric, with a metallic tang... The scent mixes with the earthy smell of horses and grass..."
- Sounds of rushing rivers and conversations in Greek, Latin, Aramaic, and Celtic.
Imagery emphasizes cultural diversity and the bustling life surrounding the baths.

b) The Temple of Sulis Minerva

[08:45] Insights into the spiritual significance of Aquae Sulis.
- Merge of Celtic and Roman deities: Sulis (Celtic goddess) and Minerva (Roman goddess of wisdom).
- Notable architecture: Corinthian columns, Gorgon's head, mermen, winged women, and owl imagery.
Quote [10:50]:
- "These two goddesses combined represent the importance of having both strength and softness, the balance of action and rest that we all need to thrive."
Special mention of Lucius Marcius Memor, the only haruspex (diviner using animal entrails) in Britannia.

c) Entering the Baths – The Ritual

[13:30] Detailed walk-through from the Apodyterium (changing room) to the bathing complex:
- Washing in warm pools with olive oil, removing dust from travel.
[15:00] Describes the Great Bath:
- "It’s such a wonderful luxury to feel the silky, warm liquid covering your whole body as you’re submerged."
- Listeners are encouraged to let go of everyday worries and stresses.

d) The Spa Circuit

[18:25] The Caldarium (hot room)
- Warming muscles, soothing steam, quiet relaxation:
  - "In the heat, it’s easy for your muscles to relax, and you feel warm and loose all over."
[20:00] The Frigidarium (cold plunge pool)
- Quick, invigorating dip; focus on the sensation and renewal:
  - "It’s always a challenge to get in, but it feels refreshing and invigorating."
[22:15] The Gymnasium
- Social exercise: weight-lifting, playing trigon (ancient ball game).
- Emphasis on joining in camaraderie and laughter.

e) Rest and Rejuvenation

[24:30] The Massage Room
- Choice of herbal-infused olive oils (with frankincense):
  - "You can smell the sweet oil and spices mingling with the metallic scent of the thermal waters."
- Massage described as deeply relaxing, melting tension.

f) Completing the Spa Cycle

[28:20] Return to hot, warm, then cold rooms:
- Use of a strigil (curved metal tool) to clean skin.
[30:40] Second dip in warming pools, leading to deep relaxation, feeling weightless.

4. Reflection on Healing and Gratitude

[33:30] Return to the Great Bath for a final soak, reflecting on the legendary healing powers of the waters.
- Story of Prince Bladud and his pigs being cured of leprosy in the ancient springs.
"The bath contains more than 30 minerals, including potassium and magnesium, which are thought to add to the water’s healing properties."
Acceptance of both myth and tangible relaxation from the baths.

5. A Closing Ritual

[35:40] Final visit to the sacred spring to make an offering to Sulis Minerva.
- Tossing a coin, expressing gratitude and making a quiet wish.
[37:15] Preparing to leave the baths, now quiet after sunset, with the city feeling "sleepy under the partially cloudy sky where you can just make out a few stars."

6. Drifting to Sleep

[38:20] Final moments described:
- Walking to a cozy guesthouse, slipping into a soft bed.
- Sensory reflection: "Your skin is smooth from all the thermal water and oil, which feels delightful against the soft blankets."
- Imagining the river and the warmth of the baths carrying the listener into "a deep and restful slumber."

Notable Quotes & Memorable Moments

On the blend of cultures:
- "Aqua Sulis is a place where cultures mix together." [09:40]
On the symbolic meaning of the goddess:
- "These two goddesses combined represent the importance of having both strength and softness, the balance of action and rest that we all need to thrive." [10:50]
On letting go of worry:
- "In this special place, you find it easy to let go of your everyday worries. The chores and to do lists will still be there for you when you return home." [15:45]
On the sense of healing:
- "While you don’t know if the baths truly have healing powers or if it’s just a legend, bathing here has eased your muscles and relaxed both body and mind." [34:20]
On closing the day in gratitude:
- "You feel the cool weight of the coin in your palm and think about your gratitude for being able to visit this place." [36:30]

Important Timestamps

[02:20] – Introduction and purpose of the show
[03:30] – Guided breathing and body scan
[05:10] – Arrival at Aquae Sulis and market scenes
[08:45] – Tour of the temple and explanation of deities
[13:30] – Entering the baths, cleansing ritual
[15:00] – First immersion in the Great Bath
[18:25] – Experience in the Caldarium (hot room)
[20:00] – Cold plunge in the Frigidarium
[22:15] – Socializing and games in the gymnasium
[24:30] – Rest and olive oil massage
[28:20] – Completing spa cycles and deepening relaxation
[33:30] – Reflecting on the healing power and legends
[35:40] – Sacred spring offering
[38:20] – Evening wind down and transition to sleep

Tone & Style

The episode maintains a gentle, warm, and calming tone, reminiscent of a comforting bedtime story. The language is rich in sensory detail, slow-paced, and reassuring—ideal for sleep meditation. Thomas’s voice is steady and nurturing, guiding the listener with kindness through each step of the imagined journey.

Summary

"A Sleepy Day at the Roman Baths" beautifully combines historical atmosphere, detailed sensory experiences, and gentle mindfulness to help listeners unwind. By inviting the listener to walk through an ancient Roman spa, dip into warm pools, and participate in acts of quiet reflection, the episode becomes a dream-like, peaceful escape. The overarching themes are healing, gratitude, and the restorative power of ritual—leaving listeners relaxed and ready for peaceful slumber.

Loading summary

Transcript7 lines

[00:01]
A
This episode is sponsored by BetterHelp. It's wonderful that we talk about mental health more openly these days. However, for many people, asking for help can still feel difficult and intimidating. In fact, BetterHelp's 2026 State of Stigma report surveyed 2,000Americans and revealed that 85% of Americans believe getting support is wise, yet 74% say society discourages people from doing so. It's therefore glaringly obvious that we still have a lot of work to do to ensure everyone knows it's perfectly okay to seek help and try therapy. So maybe we can all encourage those around us that bit more to understand that being open and vulnerable really is a positive thing. BetterHelp is the world's largest online therapy platform, and it's a great place to kickstart your therapy journey. Don't let stigma stand in the way of support. Start therapy with BetterHelp. Sign up and get 10% off at betterhelp.com getsleepy that's betterhelp.com getsleepy
[01:20]
B
this episode is brought to you by Facebook. So you were scrolling on Marketplace and there it was, the bite you'd been searching for. You sent a message and it turned out the seller was super chatty, kind of funny, and an avid cyclist. The next thing you know, you're in a cycling crew. Well, a community cycling group. The thing about Facebook, you might find more than what you're looking for, from a browse to a bike ride this summer. Find more on Facebook. This episode is brought to you by Welch's Fruit Snacks Back to school season can be tough on parents, but choosing a snack you and your kids can both get behind doesn't have to be. Stock up on Welch's Fruit Snacks, made with whole fruit and now made with no artificial dyes. It's a snack kids already love and one you can feel good about giving them. Go back to school with Welch's Fruit Snacks, now made with no artificial dyes.
[02:20]
A
Welcome to Get Sleepy, where we listen, we relax, and we get sleepy. I'm your host, Thomas. Thanks so much for tuning in. Do make sure that you've hit subscribe or Follow wherever you listen. That way, you should see us pop up on your feeds every time we release a new episode. We really hope this show feels like a place you can return to every time you come to bed. One of the keys to improving sleep is to create a calm, relaxing, and reliable routine that you can repeat night after night. Get Sleepy is designed to be the final piece of that puzzle. The more you listen, the more that our Voices will become a trigger to your brain that it's time to switch off from the day and get some rest. So make sure you've hit subscribe or follow and let me tell you what's coming up on the show tonight. Shortly we'll be traveling back in time almost 2000 years. Were visiting the Roman baths in what is now the city of Bath in England. Kayla wrote this lovely story for us and I'll be reading it for you. Before we begin, tuck yourself into bed and get nice and cozy. Take your time adjusting anything you need to feel comfortable. To help relax our nervous systems. Before sleep, let's take a few moments to focus on the breath. Inhale through the nose and follow the sensation of the breath as it travels through the nostrils, to the back of the throat and into the lungs. As you exhale, follow the feeling of the breath moving back out through the body. Again, inhale, following the breath, noticing how it feels as it passes through each stage. Then slowly exhale, noticing any sensations as the air leaves your lungs. Continue to focus as you breathe in and out. Hopefully this makes it somewhat easier to feel relaxed in your cozy bed. Now it's almost time for our story. Thermal pools have a long history promoting health and healing, and we hope this visit to the Roman baths will help you to rest well tonight. Close your eyes and imagine that you've traveled back in time to Roman Britain. This is where our story begins. Walking down a wide, dusty road, the first thing you notice is the smell. It's sulfuric, with a metallic tank that gets stronger with each step you take towards Aqua Sulis, the waters of the Celtic goddess Sulis. The scent mixes with the earthy smell of horses and grass as you wave to a fellow traveler trotting on horseback. Next are the sounds, the rushing of the river as you cross the bridge, and then conversations in Greek, Latin, Aramaic and Celtic. People greet new and old friends and barter with the stallkeepers at the markets. Just outside the bathhouse, When you get close enough to the bathing complex, if you listen closely, a low gurgle of water can be heard. The sound comes from the natural springs that you've travelled so far to see and which are now so near. The town of Aquaesoulis is surrounded by green hills with limestone rocks jutting out from grassy peaks. It's this limestone which, through over 2000 years of rainfall and underground rivers, created the baths you'll be visiting today. But in town, it's the rivers and waterways that are most striking. The beautiful river Avon runs through Bath, providing Fresh water for the surrounding areas and opening up trade routes across the isle. While you've travelled here to visit the temple and spa, the scenic journey through the countryside has provided a peaceful and awe inspiring start to the day. The market is busy with people who've travelled from out of town, restocking on food and other wares. Dust cakes your sandals and feet as you wander through the stores. But it will soon be washed off by the warm, healing waters. You stop at a fruit vendor admiring a basket of fresh apples and purchase a few to take with you for the day. You make sure you keep a few coins to throw in the springs as an offering to the goddess of the baths, Sulis Minerva, who presides over the healing waters. Next, you look at a few other stalls, seeing a carver chipping away at marble to make small statues of the gods and a die maker selling brightly coloured robes. But the tall buildings of the temple complex call to you. You leave the market and walk towards the high, narrow steps of the Temple of Sulis Minerv. Towering Corinthian columns mark the temple entrance. But perhaps the most striking feature of the temple is the Gorgon's head in the centre of the stone pediment, held up by four fluted columns. What this image represents is up for interpretation. Even though the face looks male, it's possible that it's meant to represent the gorgon Medusa. Medusa's head adorns the shield of Athena, or by her Roman name, Minerva. It's also possible that that the image represents a Celtic water God, another protector of the sacred springs. On the pediment, there are also mermen, winged women and an owl. Minerva's animal representation. It paints a beautiful picture of the mix of deities that reside here. Aqua Sulis is a place where cultures mix together. Sulis was the Celtic goddess who ruled over the baths. When the Romans arrived in her, they saw something of Minerva, so the two goddesses merged together. Now they have joint ownership of the baths. People come from all over the Roman Empire, from far flung places in Britannia to Rome and Syria, to worship at her temple and bathe in the healing waters. Normally, only priests are allowed to enter the inner temple and see the fantastic statue of Sulis Minerva. But you've arranged a special tour. You wait on the temple steps for your priest guide to meet you and show you the sacred places inside. Soon, a smiling priest approaches, wearing a long white robe and a red sash around his waist. He welcomes you to the temple. Before going inside, the priest points out an interesting altar in front of the building, a thick stone slab engraved with a quote. This is used for ceremonial purposes, but something about it is unique. Just to Aqua Sulis. The base of the altar reads, to the goddess Sulis. Lucius Marcius, memor soothsayer, gave this as a gift. The priest explains that Lucius is a haruspex, a diviner who can read the future from the entrails of sacrificial animals. While this practice is common in the Roman Empire and the Near East, Lucius is the only known haruspex in Britannia. He sometimes visits this place to bathe in the waters and practice divination. It's a special treat for priests who couldn't see this practice anywhere else in the country. The priest guides you inside the temple as soon as you enter. All the noise from the courtyard is blocked out by the thick walls. It's quiet and peaceful in here. Priests walk back and forth, lighting coal lamps and praying at the foot of a tall bronze gilded statue of the goddess. You and your guide take a few moments to gaze up at the towering figure. The flickering lamps almost make the statue look lifelike. Letting your eyes close, you can sense there is a sacred power in this place, whether it's the deity or the fact that these are the only natural hot springs in the British Isles. Either way, you know you're lucky to be here. Soulis is famous for being a healer. It's her touch that makes these waters such an effective place for healing. The statue is wearing a Corinthian war helmet to represent Minerva, the Roman goddess of wisdom. And. Both Sulis and Minerva are connected to wisdom. These two goddesses combined represent the importance of having both strength and softness, the balance of action and rest that we all need to throw. Exiting the temple, you thank the priest for their tour. He leaves you alone on the temple steps, where you watch the people come and go through the gateway to the bathhouse and enter the calming maze of the baths, saunas, steam rooms and exercise rooms. Now that you've visited the temple, you're ready to join these crowds and enter the waters of Aqua Sulis. You cross the courtyard to the entrance of the springs, which has a painted sun above the gate. Entering the building, you're greeted by humid air, the steam rising from the baths and the piping diverting the water to various places in the complex make the whole space feel warm and cozy. In the east wing, you find the Apodeterium, the changing room. You leave your outdoor things in a cupboard and change into your swimming clothes. Through the door, you come to A small, lukewarm pool where you can wash off the dirt and dust from outside before moving further through the spa. You enter the water feeling the freshness of it, washing the dirt from your skin. After your long journey, there is olive oil for patrons to use as soap. You pour some in your hand and slowly scrub yourself, getting all of the dust and grime off your body. When you exit the bath, you feel fresh and clean, ready to make your way through the different rooms of the bathhouse. Putting on your robe, you decide to start in the Great Bath. This is a social part of the complex and you may run into an old friend or make a new one. You walk through the doorway to the Great Bath and are taken in by the splendor of the room. Colorful paintings line the walls, and the barrel vaulted ceiling reaches up to the sky. The roof protects the waters from growing algae, but it's magnificent to look at. These baths are perhaps one of the biggest buildings in this part of the isle. You remove your robe and walk down the steps into the steamy water. It's such a wonderful luxury to feel the silky, warm liquid covering your whole body as you're submerged. Finding a place to sit around the edge, you take a couple of deep breaths and smile. A few people are chatting and laughing with each other, while others are sitting alone in silence, enjoying the time for rest. In this special place, you find it easy to let go of your everyday worries. The chores and to do lists will still be there for you when you return home. But here, enclosed in the warm geothermal pools, you can release all of your worries. Leaning your head on the edge of the pool, you let your legs and belly float up, the water supporting you as you gaze at the high ceilings. The steam rising up from the pools is vented through small holes on either end of the ceiling, but it keeps some of the heat and moisture in. This means you can stay cozy and warm here, even on the colder days. You push off the wall and slowly swim back and forth a few times, stretching your limbs after the long walk. Then you sit on a bench again, taking in the sights and sounds around you, hushed conversations and water gurgling. There's no rush to do anything in this place. You have the whole day to enjoy the spa. When you feel ready, you climb out of the pool and wrap yourself in a dry robe. Walking through a rectangular stone doorway, you come to the Caldarium, a hot room. It's kept warm by pipes carrying the hot spring water under the floors and through the walls. Slipping into your wooden sandals you enter the room and find a bench to sit on while there are still a few people having whispered conversations. It's quieter in here than in the main bath. A thin layer of steam hovers in the warm room. In the heat, it's easy for your muscles to relax, and you feel warm and loose all over. Some people find that these heated rooms also help to clear sinus congestion, clean the nasal passages. You focus on taking a few deep breaths, inhaling and exhaling slowly, savoring each moment. Splashing and conversations from the great pool echo into the hot room. You hear a group of children laughing and chasing each other through the pool. Droplets of sweat start forming on your forehead, and you decide that this is the perfect time to cool off. You stand slowly, your wooden shoes making a light tapping noise on the floor as you exit the hot room and enter the frigidarium, the cold plunge pool. There's only one other person in the round cold pool. People don't spend much time here, which makes it peaceful. You know it's always a challenge to get in, but it feels refreshing and invigorating. After just a quick dunk in the chilly waters, You take off your sandals and dry rope and step into the pool. You inhale and then plunge your body down. As you exhale, your toes and fingers feel prickly as the water cools your skin. Taking a couple of breaths, you sit through the discomfort, enjoying the release and freshness that the cold pool brings. After a minute, you climb out of the pool again and wrap yourself in your dry robe. Feeling invigorated from the cold dip, you wander through a couple of other stone doorways, your wooden sandals clicking on the mosaic floors. Next, you make your way into the gymnasium. Unlike the calming atmosphere of the rest of the spa, the gym is filled with activity. Some people are doing exercises with weights, alternating between lifting them overhead and using them in a long jumping exercise. Another group of people are playing trigon, a catching game with three people throwing a small ball in a triangular formation. You find two others looking for a third to play with and join in with their game. You catch the ball with one hand and then toss it with the other, trying not to let the ball drop. It takes a few throws until you're used to the weight of the ball, and then you get into the rhythm, laughing with the others when the ball is dropped. After a little while, you thank them for the game and continue through the complex to the treatment room. After all the activity, from your pilgrimage to Aquae Sulis to the workout in the gymnasium, A massage is just what you need to relax even more. A smiling masseuse welcomes you and invites you to lie down on a dry towel on the massage table. They have olive oil infused with different herbs, and you end up choosing the one infused with frankincense for your massage. The masseuse presses into any stiff muscles and knots until the tension melts away. You can smell the sweet oil and spices mingling with the metallic scent of the thermal waters. You hear splashing, trickling, the tap of sandals on tiles, and quiet conversations. All of your senses are enveloped in this magnificent place. Sliding into a daze, you enjoy the rhythmic feel of the massage, relaxing into the combination of pressure and gentler movements. The masseuse thanks you for patronizing this spa. When the massage is done, you thank them in return and continue on through the west wing of the bath complex back into the hot steaming room. It only takes a few minutes for sweat to start appearing on the backs of your hands. Even though you've been away from the hot rooms for a little while, you inhale the steam, enjoying the heat that's almost a little uncomfortable, knowing you'll continue through the cycle of warm and cold once again. After a little while longer in this hot room, you follow the signs into the tepidarium, the warm room. Here there are several smaller pools with warm water, which people are relaxing in. You pick up a clean strigil, a curved metal tool to scrape the olive oil off your skin. Then you step into one of the warm, round baths. With this second dip in the thermal waters, you find that your body relaxes even more quickly. The repetition of the cycle becomes more pleasant as you get used to the treatments. Resting against the wall of the pool, you feel the water warming you everywhere. This room is at a pleasant temperature, and you can spend a lot more time in here than in the hotter or colder rooms. You stay for a while, enjoying the warm, smooth water filled with minerals, bathing your skin and helping you to feel weightless. There's just one more part of the cycle now. You walk back to the cold room and dunk once again in the cold plunge, feeling refreshed and tingly from the brave dip. Before leaving, you decide to take one more swim in the great bath. You slowly walk back to the grand room that houses the bath, its high ceilings draping the place in splendour. You find a quiet corner and step back into the waters, sinking down on a bench so that the liquid comes up to the top of your shoulders. You're so relaxed from your day at the spa. You could almost fall asleep right here. You let your head rest on the edge of the bath and your body floats up, feeling supported by these healing thermal waters. The waters here ease aches and pains and are even thought to cure some diseases. Prince Bladud, the Celtic youngster credited with discovering these springs, recognized them as a special place for healing. He and his pigs were cured of leprosy after bathing in the muddy waters. The belief in the healing powers of the baths has continued into Roman times. Under the watch of the goddess Sulis Minerva. The bath contains more than 30 minerals, including potassium and magnesium, which are thought to add to the water's healing properties. While you don't know if the baths truly have healing powers or if it's just a legend, bathing here has eased your muscles and relaxed both body and mind. Soon you notice the light in the baths is getting dimmer. Workers come round to light oil lamps so that bathers can stay a little longer. You watch the glittering orbs light the hallways of the bath complex and then step out of the water and wrap yourself in a warm, dry towel. You head back to the changing room and redress yourself in your dry clothes. But you still have one more stop to make before leaving the baths. Holding one of the coins you saved from earlier, you walk once again through the hall with the great bath and into the small circular room that houses the sacred spring. Burning candles light the path as you approach the gurgling water. This isn't a pool for bathing in, but patrons to the baths can leave an offering for the goddess Sulis Minerv. Looking into the spring, you can see objects glittering below the surface. Coins and ceremonial pants that people have thrown in here after their visits to the baths. You feel the cool weight of the coin in your palm and think about your gratitude for being able to visit this place. You think of something you would like to ask of from the guardian of these springs and then toss the coin in and watch it sink to the bottom. Who knows when, how many tens, hundreds, or even thousands of years it will stay there. For. Finally, it's time to leave. Following the glimmering candles back through the east wing and out into the courtyard, you leave the baths behind. Even the courtyard is quiet now, with only a few priests and visitors coming and going from the temple and spa complex. The market stores have all shut down for the day, and the square feels sleepy under the partially cloudy sky where you can just make out a few stars shining above. You walk through the gates and down the narrow road to the guest house where you'll be spending the night before your journey home to tomorrow. You climb the stairs to your room where there's a cozy bed waiting for you, covered in soft blankets and thick pillows. You crawl into the bed, surrounding yourself with warmth and comfort. Your skin is smooth from all the thermal water and oil, which feels delightful against the soft blankets. You feel ready for sleep, body and mind relaxed from your wonderful day. Letting your eyes close, you can still smell the thermal waters and hear the Avon river as it weaves its way through the town with carries a small part of the sacred waters of Aqua Sulis. You imagine the waters of the bath warming and supporting you as you drift off into a deep and restful slumber.
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B
Sa.
[54:31]
A
Sa.
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B
Sa.
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A
Sa.