It’s time to try a system reset so you can return to a healthy sleep rhythm. But first some abbreviated science.
Our heart beats in a rhythm. Research at the HeartMath Institute found that when we are over-stimulated, overwhelmed, stressed or worried this rhythm becomes irregular and incoherent.
Conversely, positive feelings, like love, care or appreciation can smooth out our heart rhythm into a harmonious coherent pattern and help prepare the body for sleep.
Reset with these three practical solutions:
Sleep practices need to include what happens during the day not just once the sun goes down. Doing a few 1-2 minute Quick Coherence® Technique sessions during the day can minimize the build-up of stress. Accumulated stress is a common cause of disrupted sleep patterns.
Once in Bed
Close your eyes and tell yourself you aren’t going to over-dramatize anything that happened during the day or any concerns you may have about sleeping. Use the heart-focused technique we call Attitude Breathing™.
These steps can help you create a coherent heart rhythm that can facilitate deeper and more effective sleep:
- Recognize a feeling or attitude that you want to change and identify a replacement attitude.
- Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.
Suggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable)
- Breathe the feeling of the new attitude slowly and casually through your heart area.
Practice the this exercise for a few minutes. Coherent heart rhythms help release beneficial hormones that reduce stress and restore your system.
Technology Can Help
Take out the mental figuring and use HeartMath’s emWave2® or Inner Balance™ technologies. Use these tech assistants combined with the above techniques to simplify the process as they guide you into a peaceful rhythm of heart coherence.