“I can't find sleep!” you scream at your wit's end (poor you, you don't have a Dodow :) ). You know the deal: tomorrow you'll be super irritable, and on top of that, you'll be exhausted.

Why does Morpheus seem so determined to cruelly reject you when you only (awake) dream of snuggling in his arms? It's because you generally find yourself in one of these scenarios.

Woke up in the middle of the night

You managed to fall asleep, but you woke up in the middle of the night. In reality, it is perfectly normal to wake up in the middle of the night: sleep is made up of sleep cycles and, when you reach the end of a cycle, you are more alert and the slightest noise or unconscious stress can then wake you up. The real problem is when you have trouble falling back asleep quickly.

Thoughts racing in your head

You have thoughts racing in your head, impossible to get rid of them. When you pay attention to your thoughts and they excite or scare you, you release neurotransmitters whose side effects include sending the brain the signal to stay awake. It's a bit like watching a captivating movie: hard to fall asleep in front of it.

The problem is pretty much the same with noises: you can be aware of them or not pay attention. When you lie down, you are still too alert and attentive; as a result, the slightest thought keeps you awake.

Chronic insomnia

Insomnia is nothing new to you, as you suffer from chronic insomnia.

“Will I manage to fall asleep tonight?” You already imagine your chaotic state the next day and can't stay positive. This fear of not sleeping is self-fulfilling and can lead to repeated insomnia. The truth is, your body hasn't forgotten how to fall asleep, but simply believing that you won't make it tonight conditions you and prevents you from finding sleep. You only fall asleep when you've given up all hope of falling asleep — and that's often far too late!

Big worries

You have big worries, and it worries you. A difficult breakup, job loss, or temporary depression often come with insomnia. You need to act quickly before insomnia becomes “conditioned” and continues to haunt you even when your worries are behind you.

Stressed and restless

When you come home, you are tense and relatively irritable. Your body is ready to face a danger situation. Normally, the transition from alertness to rest happens automatically, but accumulated stress slows the process and a few hours are needed instead of a few minutes.

All these situations have in common that they make you nervous, anxious, worried. In one word, you are AFRAID. Afraid of not having managed yesterday, afraid of tomorrow, afraid of not sleeping...

From psychological complications to physiological complications

Yet, fear is useful — and is not just a psychological phenomenon. Fear and anxiety activate what is called the alert state, a physiological mechanism characterized by hyperactivation of the autonomic nervous system. Neurotransmitters like noradrenaline are then released, helping to stimulate the wakefulness center and keep you awake.

During prehistory, this alert state was useful to be quickly on the lookout in case of danger, but today it prevents you from falling asleep in your bed.

Heart coherence

There are several tips for sleeping well, but there is one that is a solution for all those who can't find sleep: breathing. It allows your body to naturally shift from alertness to rest.

The heart coherence, a rhythmic breathing technique based on meditation, allows you to slow your heartbeats on your own. Slow breathing, around 6 breaths per minute (the rhythm of heart coherence), slows your metabolism. Your body produces less cortisol, the stress hormone, and you enter a state of rest within minutes, more conducive to falling asleep. At the same time, focusing on a pleasant thought, like a calming landscape, can help slow your stream of thoughts, which also promotes the transition to a resting state.

Not always easy to do alone, so Dodow offers to help you. By breathing in rhythm with Dodow's light, it gives you the benefits of heart coherence in a simple and accessible way.

Moreover, by focusing on the bluish aura rather than your inability to fall asleep and your worries, you break your vicious cycle of anxieties!