My “hack sleep stack” N = 1 experiment last night included:
RECOVERYbits 30 bits
HVMN ketone IQ -one serving
HVMN Yawn sleep supplement stack
Mud mask (swipe for more!) with my new headband from my sister
Light my candles and turn off the lights as I spend time on my yoga mat stretching with nasal breathing exercises.
Apply Vibrant Blue Oil- “parasympathetic blend” behind my ear on my vagal nerve to help shift me to “rest, digest and detox” nervous system
Windows open and ceiling fan on to keep the room cool.
Write in my gratitude journal (and set intentions for tomorrow)
Read at least three pages, ideally a chapter, in my book of the month (Ben Bikman’s “Why we get sick”)
Sleep time with my eye mask and my weighted blanket. Someday j will buy a Chilipad as it’s on my wish list.
Focus on different breathing exercises as I fall asleep to quiet my busy mind (worried about parents and dad’s health!)
Resonant or coherent breathing
Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5. Breathing at this rate maximizes your heart rate variability (HRV), reduces stress, and, according to one 2017 study, can reduce symptoms of depression when combined with Iyengar yoga.
To do this: Inhale for a count of 5. Exhale for a count of 5. Continue this breathing pattern for at least a few minutes.