Hypnosis For Sleeping During The Day | Sleep Hypnosis Meditation For Shift Work & Jetlag

Summary

Sleep Magic: Hypnosis For Sleeping During The Day

Host: Jessica Porter
Air Date: January 21, 2026
Episode Theme: Gentle Hypnosis & Guided Meditation for Shift Work, Jetlag, and Daytime Sleep

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Episode Overview

This episode of Sleep Magic, hosted by seasoned hypnotherapist Jessica Porter, is dedicated to helping listeners fall asleep during the day—a request inspired by Caitlin, a listener who works night shifts. Designed for shift workers, travelers, or anyone needing restful sleep in the daylight, Jessica’s session blends deep hypnosis, compassionate storytelling, and guided meditation. Acknowledging the challenges of daytime sleep, she offers techniques to create a personal sense of night, no matter the hour.

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Key Discussion Points & Insights

Listener Feedback and Episode Inspiration (00:11–02:40)

• Personalized Shout-outs: Jessica begins by thanking listeners—Ultraviolet, Brittany, and especially cg, a waitress who benefited from Sleep Magic’s eyelid relaxation technique.
• Request for Shift Workers: Caitlin’s request sparks this episode, emphasizing the need for sleep support for third-shift workers.

  “Millions of people flip their lives upside down in order to bring focused, generous and ample energy to their work in the middle of the night.”
  — Jessica Porter (02:52)

Universality of the Hypnosis Session (02:40–03:12)

• Jessica reassures listeners that this session can be used anytime, as “your subconscious mind will simply go with the flow of the relaxation, regardless of time.”

Honoring Night Shift Workers (02:44–03:12)

• Special mention of healthcare professionals, truck drivers, flight attendants, and others who keep the world running at night, expressing gratitude and validation.

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Main Hypnotic Sleep Session

Setting the Stage for Relaxation (06:13–07:34)

• Listeners are guided to a “comfortable position,” encouraged to become present and ready to let go.

The Eyelid Wiggle Technique (07:34–08:13)

• A cognitive trick: imagine your eyelids are “loose and limp and relaxed,” then wiggle your eyebrows with eyes closed, amplifying the suggestion of heaviness.

  “Your eyelids are so relaxed they simply will not open.”
  — Jessica Porter (07:52)

Progressive Muscle Awareness & Downward Scan (09:20–13:16)

• Jessica leads a slow scan down the body:
  • Focus on head, pillow contact, then shoulders, back, torso
• Backward count from 10 to 1 (11:42–13:16), moving awareness downward and amplifying relaxation.

Creating an Inner Night, No Matter the Hour (15:53–19:46)

• Transformational Visualization: Listeners are taught to generate darkness and quiet inside themselves, imagining a night sky behind their eyelids and a private, peaceful dusk.

  “Even if the world outside is bright... you are drifting inward now... you are creating your own night sky, deep and velvety.”
  — Sleep Magic Narrator (15:53–16:47)

Sound Reframing (19:52–20:45)

• Any external noises—cars, voices—are reframed as “notes in your personal lullaby, rocking you deeper and deeper.”

Sinking Mantra and Full-Body Relaxation (20:45–28:58)

• Guided Sinking: Repeated phrases focus the mind (“I am sinking into rest. I am letting go. It feels good to let go.”)
• Gentle encouragement to relax each body part—hands, breath, torso, legs, feet.

Cocoon Visualization for Safety and Shelter (28:58–33:16)

• Listeners imagine being embraced by a cocoon—whether open or fully enclosed—where “every cell is being nourished,” filtering in only positive, soothing energy.

  “This cocoon is your private nighttime den, hidden away from the activity of the world. Here in your cocoon, you are being held. And you are safe.”
  — Jessica Porter (29:12–29:38)

Self-Care and Affirmation (33:16–43:11)

• Jessica emphasizes the importance of rest as a form of receiving and self-care, encouraging listeners to honor their need for recovery and well-being.
  • Thought prompts invite reflection: “What message do you need to hear from yourself tonight?”

Deepening and Drifting (39:14–43:11)

• Gentle reminders to “let thoughts float away,” further deepen relaxation.
• Listeners are led into a “whirlpool of slumber,” with repeated soothing affirmations.

  “Your inner sky is dark now. Your cocoon so cozy. Your breath soft and steady. I am sinking into rest.”
  — Sleep Magic Narrator (40:20–41:05)

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Notable Quotes & Memorable Moments

• “The imagination is powerful. Very powerful.”
  — Jessica Porter (01:10)
• “Your subconscious mind will simply go with the flow of the relaxation, regardless of time of day.”
  — Jessica Porter (02:42)
• “Even if the world outside is bright… you are drifting inward now. Into this space that belongs to you.”
  — (15:53)
• “Every sound that's reaching you is becoming a note in your personal lullaby, rocking you deeper and deeper, every sound reminding you it's time to rest.”
  — (20:45)
• “This cocoon is your private nighttime den... here in your cocoon, you are being held. And you are safe.”
  — (29:16)
• “Just as you have given today, now you are receiving. Inside your lovely cocoon.”
  — Jessica Porter (33:15)

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Important Timestamps

| Segment | Time | |-------------------------------------|-----------| | Listener feedback & episode intro | 00:11–02:40| | Addressing shift worker needs | 02:44–03:12| | Hypnosis session begins | 06:13 | | Eyelid wiggle & deepening | 07:34–08:13| | Downward body scan & countdown | 11:42–13:16| | Visualizing inner night | 15:53–19:46| | Sound reframing | 19:52–20:45| | Full-body relaxation | 20:45–28:58| | Cocoon visualization | 28:58–33:16| | Self-care and inner affirmation | 33:16–43:11| | Deepening & drifting | 39:14–43:11|

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Final Notes

Jessica Porter’s approach is deeply gentle, validating, and creative—perfectly tailored for those whose sleep needs fall outside the norm. The episode provides practical and imaginative strategies including detailed body relaxation, powerful affirmations, and vivid imagery, allowing listeners to experience rest at any hour, regardless of outside circumstances.

This episode is a reassuring resource for shift workers, travelers, and anyone seeking daytime rest, blending expertise, compassion, and rich guided visualization in Jessica’s signature style.

Transcript

[Jessica Porter]

Hi, everyone. I'm Jessica Porter, and welcome back to Sleep Magic, a podcast where I help you find the magic of your own mind, helping you to sleep better and live better. Thank you everyone for being here. I hope you're all enjoying the beginning of this new year. And I want to give some shout outs to a few people who have written to us recently. Someone named Ultraviolet says that they love the show. Hi, Ultraviolet. Brittany appreciates the care we put into every show. Thank you, Brittany. I really appreciate your saying that. And thanks for listening. It doesn't much matter how much care we put in if no one hears it. And cg, who's a waitress and has a hard time winding down after a shift, she says the first time she used Sleep Magic and did the eyelid.

[Sleep Magic Narrator]

Wiggle, she spooked herself a bit because.

[Jessica Porter]

It worked, but then she realized that it's actually just pretending. And now she tells her friends who tried it's just pretending. Don't worry about it. And she listens all the time. So thank you, Siji. The imagination is powerful. Very powerful. Thank you everybody for your feedback and suggestions. You can reach out to us through Sleepiest or on the podcast platforms or on my website or on the socials. Thank you also for subscribing if you're a subscriber and if you want to try the show without ads, because it sounds really good. Without ads, you can get a free trial on the Sleepiest app. No commitment, but you get behind the scenes with the bonus episodes and extended mailbags. And did I mention no ads. So, yeah, thank you everybody. Thanks for spreading the word and most of all, just being here relaxing with all of us. We need this. We all need this. Okay, tonight, hypnosis for sleeping during the day. A listener named Caitlin wrote to me recently, and she works the third shift or night shift, and she asked if I would consider creating an episode that would help her fall asleep during the day. And I thought that was a great idea. But before we go on, understand that everyone can use this episode, even at night, because your subconscious mind understands it.

[Sleep Magic Narrator]

Will simply go with the flow of.

[Jessica Porter]

The relaxation, regardless of the time of day. But this episode is perfect for taking naps or sleeping when you travel, or for coming home after the night shift. I've been helping some vulnerable family members in the last couple of years, and it's meant I've spent a lot of time in hospitals, and those experiences have left me with profound respect for the focus and energy that nurses and doctors can bring to a patient in the middle of the night. In fact, millions of people flip their lives upside down in order to bring focused, generous and ample energy to their work in the middle of the night. So whether you're a truck driver or a police officer, a flight attendant or an overnight concierge at a hotel, a nurse, a doctor, thank you for everything you do to help the rest of us. And thanks, Caitlin, for the idea. This is for you. Before we begin, our only ad break which makes this magic possible to listen ad free. Follow the link in the show Notes at the start of a new year, it's natural to think about how you want to feel. Not just what you want to change, but what you want to take better care of. For me, that often means making time for my mental health, and therapy's been a big part of that. But I also know how overwhelming it can feel to even begin, especially when finding care that takes insurance becomes part of the process. And that's where Rula can help. I've mentioned them on the show before because they make it easier to find a licensed therapist who fits your goals, your preferences, and your insurance coverage without the endless searching. They partner with more than 100 insurance plans, bringing the average cost down to around $15 a session, and depending on your benefits, it could even be zero. And you can often find someone accepting new clients as soon as tomorrow. And Rula doesn't just match you and step away either. They stay involved, checking in along the way. So this year, make one change you can actually stick with. Visit rula.com sleepmagic to get started. That's R-U-L-A.com SleepMagic Mental Healthcare that's actually built to last.

[Sleep Magic Narrator]

Close your eyes, exhale, feel your body relax, and let go of whatever you're carrying today.

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[Sleep Magic Narrator]

And breathe. Oh, sorry.

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[Sleep Magic Narrator]

Experian.

[Jessica Porter]

Now, get yourself into a safe and comfortable position. And let's begin.

[Sleep Magic Narrator]

Allow your eyes to close easily and gently. Good.

[Jessica Porter]

Now I'd like you to bring your.

[Sleep Magic Narrator]

Awareness to the back of your head.

[Jessica Porter]

Or the side of your head, whichever.

[Sleep Magic Narrator]

Part of your head is making contact.

[Jessica Porter]

With your pillow.

[Sleep Magic Narrator]

Or your bed. And just bring your awareness to those points of contact. As you feel your head getting heavier and heavier. Beautiful.

[Jessica Porter]

Now, I'd like you to bring your awareness up into your eyelids. And imagine that your eyelids are feeling loose and limp and relaxed.

[Sleep Magic Narrator]

Allow your eyelids to feel heavy.

[Jessica Porter]

And now I'd like you to accept the suggestion that your eyelids are so relaxed they simply will not open.

[Sleep Magic Narrator]

And now I'd like you to test your eyelids by wiggling your eyebrows while your eyes remain shut. Just give them a little tug.

[Jessica Porter]

Good.

[Sleep Magic Narrator]

You can stop wiggling now as this lovely, heavy feeling you've experienced in your eyes is moving down into your face like a warm blanket of relaxation, moving down over the muscles of your cheeks, The muscles around your nose, around your.

[Jessica Porter]

Lips.

[Sleep Magic Narrator]

The muscles of your jaw and your chin, all letting go. Good. And now as you bring your awareness back to those points of contact between.

[Jessica Porter]

Your head.

[Sleep Magic Narrator]

And the pillow, Just allowing them to feel heavy, allowing those points of contact to fill with heaviness. Now you trace your awareness down to your shoulders. And any places where your shoulders are touching the bed. Just bring your awareness very precisely.

[Jessica Porter]

To.

[Sleep Magic Narrator]

Those points as your mind slows down, Becomes focused. Now I'd like you to bring your awareness to the points of contact between your back and the bed. And if you're lying on your side, those points of contact will be along the side of your torso. That's okay. Just bring your awareness down your torso in those points of contact, 1 inch or centimeter at a time. As you go down.

[Jessica Porter]

Down.

[Sleep Magic Narrator]

Down your body. And as I count backwards from 10 to. With every number that I say.

[Jessica Porter]

You.

[Sleep Magic Narrator]

Will move your awareness down your torso, feeling into those places where it's touching the bed. And when I get down to one, your awareness will be at the bottom of your torture. 10. Nine.

[Jessica Porter]

Eight.

[Sleep Magic Narrator]

Going deeper and deeper into relaxation. Seven.

[Jessica Porter]

Six.

[Sleep Magic Narrator]

Your mind focusing, going deeper. Five. Four. Three. Moving down, down, Down. Two. And. Your whole torso heavy on the bed. As you bring your awareness now to your breathing. And as you inhale, Feel the gentle Spaciousness within your rib cage. And as you exhale, your body is releasing its weight downward into the mattress.

[Jessica Porter]

Down.

[Sleep Magic Narrator]

Peace. Even if the world outside is bright, Even if people are moving, talking, living their daytime lives, you are drifting inward now. Into this space that belongs to you. Little by little, your nervous system is receiving this signal that no matter what the clock says, this is your nighttime. And you notice that. Darkness is blooming behind your eyelids. And you are creating your own night sky, Deep and velvety, Like the quiet moments after sunset. You are creating your own desk, Your own private evening. And as a soft blanket of darkness is stretching out inside your brain from temple to temple, your inner world is growing dimmer, quieter, More peaceful. As your shoulders grow heavier. And the muscles along the back of your neck are loosening. You feel your arms resting, Quiet and.

[Jessica Porter]

Warm.

[Sleep Magic Narrator]

Like they're settling into the sand. You may be aware of the sounds going on around you. Maybe there's a passing car or a neighbor's voice. But every sound that's reaching you.

[Jessica Porter]

Is.

[Sleep Magic Narrator]

Becoming a note in your personal lullaby, rocking you deeper and deeper, Every sound reminding you it's time. To rest. I am sinking into rest. I am sinking into rest. I am sinking into rest. I'm letting go. I'm letting go. It feels good to let go. As you bring your awareness now down to the palms of your hands. Perhaps they're feeling a little warm or tingly. Your breathing is beginning to slow down. In that way that your body remembers from every night of your life. Even if the world outside is still moving. Your biology knows how to settle and turn inward. As you drift. And float. And dream. As you bring your awareness down now into your legs. And they are releasing any tension they gathered today, Going deeper. And deeper. Your legs are on vacation now. No more standing, no more walking. Just soft and heavy. As your awareness moves down to the soles of your feet. And perhaps the soles of your feet are feeling slightly warm or they tingle a little. I am sinking into rest. I am sinking into rest. I am sinking into rest. I'm letting go. I am letting go. It feels good to let go. As you imagine now.

[Jessica Porter]

That you are.

[Sleep Magic Narrator]

Being held by a cocoon. It may be open like a sleeping.

[Jessica Porter]

Bag.

[Sleep Magic Narrator]

Or it may enclose you entirely. Whatever feels more comfortable to you, you choose. This cocoon is your private nighttime den, Hidden away from the activity of the world. Here in your cocoon, you are being held. And you are safe. Safe to let go and relax. I am sinking into rest. I am sinking into rest. I am sinking into Rest. I'm letting go. I'm letting go. It feels good to let go. As your awareness moves deeper inside your cocoon, You notice that it's made of thick, soft, cottony fibers. Swaddling your body. These fibers act as filters, and they are letting in only soothing energy. And it's coming into the cocoon.

[Jessica Porter]

In.

[Sleep Magic Narrator]

Waves of love, peace and contentment. In all the colors of the rainbow. And you are feeling with love and peace. As you are nourished. Every cell of your body. Is receiving, Being nourished. And just as you have given today, Now you are receiving. Inside your lovely cocoon. As you go deeper and deeper. I am sinking into rest. I am sinking into rest. I am sinking into rest. I'm letting go. I'm letting go. It feels good to let go. And as you rest in your cocoon, You are honoring your inner being. You are caring for your body, And you are connecting with yourself. What message do you need to hear from yourself tonight?

[Jessica Porter]

Sa.

[Sleep Magic Narrator]

As your jaw is softening and your eyelids are getting even heavier.

[Jessica Porter]

And your.

[Sleep Magic Narrator]

Belly relaxes, If any thoughts arise, they float away. Like clouds in the sky. And your body is shifting down. Into the deeper currents of rest. And those currents are pulling you.

[Jessica Porter]

Inward.

[Sleep Magic Narrator]

Carrying you gently. Into a whirlpool. Of slumber. As you go deeper. And deeper. Your inner sky is dark now. Your cocoon so cozy. Your breath soft and steady. I am sinking into rest. I am letting go. And as you go deeper and deeper, Your inner being is expanding. Like a butterfly. You are safe and relaxed in your cocoon. As your inner being expands.

[Jessica Porter]

Sa.

[Sleep Magic Narrator]

And you feel wonderful. As you drift. And float. Henry.

[Experian Advertiser]

Sa.

[Jessica Porter]

It.