Try child pose, legs up wall, corpse pose each for 5 minutes. Yoga – rebalances the nervous system, activates the vagus nerve, and deepens breathing. Practice this frequently throughout the day. Keep well-hydrated with water….assess hydration level by colour of urine.ĭiaphragmatic breathing (placing tongue on the roof of the mouth helps to switch on the vagus nerve). “Have a small pre bedtime snack” which is high in tryptophan (e.g. Stabilising blood sugar minimises adrenaline production. “It can be done! Keep holding on to your vision, and don't give up hope”.Įat breakfast within 30 minutes of waking up, otherwise our bodies think there's a famine and adrenaline kicks in. The rest which sleep gives is invested first in physical needs, and then (secondly) in emotional needs, so we might feel awful, yet be able to function perfectly well. “Clock watching is probably one of the habits most damaging to your sleep – and one of the hardest to break!” Our brains start calculating sleep times, and worrying about not sleeping. “Caffeine acts very much like adrenaline” Attention bias (giving sleep disproportionate attention) gives the lack of sleep more significance in our lives). (This is a big take home point for me – D). Paradoxical insomnia is when you think you're not sleeping when you are (this state is really difficult to record on the sleep diary isn't it! I think fitbits struggle to interpret what's happening too. The odd disrupted night reminds the body how to cope with the crisis of lack of sleep, breaks the reliance on 7-8 hours a night and kick starts the sleep homeostat (i.e. If the SNS is full on we're tired but wired. To sleep the parasympathetic nervous system needs to be switched ON, and the sympathetic nervous system ( SNS) turned to LOW. (Many of Nerina's sleep tools are focussed on activating the vagus nerve – I've just been introduced to this by my psychologist….more from me in another post at another time – D). Think of sleep more flexibly”.ĭon't keep checking the clock in the night. Say, “It doesn't matter if I don't sleep x hours tonight, I'll be fine tomorrow. walking and running and active rest, meditation is passive rest, so this in not the same as QHR rest – D). (Nerina includes active and passive items as rest e.g. If I interject my own comment I'll bracket it and end with – D.īuild oscillation into your day – alternate periods of rest and activity, with changes of pace and task. I've used quotation marks for direct quotes from Nerina's book. I've included items which compliment or reinforce Sleepio – some are old hat to Sleepio Grads, but if they struck me with new force I've included them below. As far as I can I've excluded all those matters which contradict Sleepio (it's bad enough trying to ride one night mare if two pull in opposite directions that would be hell!). What follows is a few of the notes I've made which struck me. ![]() I've just read Nerina Ramlakhan's book “Tired but Wired”.
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