Visualization of Dodow's effects
In hypnotherapy, the practitioner often uses what is called a "trailer": they describe to the patient what they will feel during hypnosis, and thanks to that the hypnotic induction works better. It's the same with Dodow: visualizing Dodow's effects makes them more effective.
It's all a matter of imagination
According to a study conducted in New Zealand on 148 students, if you give someone a soda while making them believe it is alcohol, after a few drinks they will probably have the same reaction as if they had really consumed alcohol. Not only will they start to stagger and become more sociable, but they will also have memory problems.
Take 2 groups of students and pretend to measure the quality of their sleep. Tell the students in the 1st group that they slept well and those in the 2nd that they slept poorly: the 1st group will perform much better than the 2nd on the same exam.
Placebo, you say? Not quite. In reality, it is possible to impact our body, our health, and our cognitive and behavioral abilities through suggestions.
It is based on this kind of experience that Emile Coué, psychologist and pharmacist, developed his famous "Coué method" in 1926 and was able to help improve the health of thousands of patients. Tell the brain it is going to fall asleep, and it will!
Practically with Dodow
The first thing to do is to fully understand the impact of Dodow on your body. During the first uses, read this explanatory note in the manual before going to bed:
• Explanation
An autonomic nervous system disorder is the cause of the vast majority of falling asleep difficulties. When it is dysregulated (in a state of alert), neurotransmitters like noradrenaline send your brain the signal to stay awake.
With Dodow you will restore the balance of the autonomic nervous system by stimulating the baroreflex, a physiological mechanism that can be stimulated by slow and regular breathing (6 breaths per minute being the optimal rate).
After 8 minutes you will be in a resting state: your metabolism will have slowed, neurotransmitter secretion will have stopped, your body will be completely relaxed, and you will be much less receptive to your thoughts and ambient noises. Sleep is not far away…"
• Mental programming
Then, feel free to learn the short text below (or create one that suits you) and repeat it every night before going to bed.
“By gradually slowing my breathing, my body will relax, my metabolism will slow down, and sleep hormones will be released. I will gradually detach from my thoughts and slowly sink into deep sleep.”
Managing your emotions to sleep better
Emotions ruin sleep (proof: robots and psychopaths sleep very well). Because of them, you wake up more often, making sleep less restorative.
Meditation
Relaxation techniques help release stress, but meditation helps better manage emotion as it arises. In particular, it helps develop equanimity, a calm state in which you maintain serenity regardless of the situation.
Did you know you can also train your brain to master your mindset and shape your personality? Achieve equanimity, become more positive, focused, creative, altruistic... This is called neuroplasticity, and it just takes a bit of good will. :)
Livlab App
The Livlab sleep app offers sleep stories and guided meditations created by sleep experts; it is available in a free (limited) version to help you reach a pre-sleep relaxation state. Compatible with Dodow use, the audios can accompany you during its use.
Over 1200 minutes of sleep stories and guided meditations, created by sleep experts.
Choose your path: Role-playing, Nature, Guided meditation, Science fiction, Documentary, etc.
Story duration: from 10 to 60 minutes.
Infinite sound loops that block noises and snoring all night long.
Ambient music: tracks specially designed to help you relax, let go, or fall asleep.
Available offline to stay disconnected and ensure unlimited access.
I download the Livlab app to support me in using Dodow:
• Link to the Android PlayStore
• Link to the Apple AppStore
Mindfulness Based Stress Reduction (MBSR)
MBSR is a meditation program that has met with great success in the United States and is rapidly developing in France. It is supported by a number of doctors such as Dr. Christophe André, psychiatrist at Sainte-Anne Hospital in Paris.
• It is a program of 8 weekly sessions over 2 months (each session lasts about 2h30): in a group, you will develop what is called mindfulness (observation and breakdown of perceptions and your mental habits) through mental and physical exercises.
• The cost : About 500 euros. You will then continue to practice exercises at home!
To learn more about mindfulness, click here.
To know the schedule of the different programs, click here.
I release negativity as I exhale
Fear, jealousy, anger, sadness, anxiety, doubt, are all toxic emotions that contribute to keeping you awake. Here is a small useful exercise to overcome them before falling asleep.
Turn on Dodow, and do the exercise normally.
- When you feel ready, identify your negative emotions (fear? sadness? anger...?).
- Continue to breathe normally with Dodow.
- When you exhale, imagine that all the negativity inside you is expelled with the air as black smoke (you can expel them one by one or all at once).
The fear of not falling asleep and doubt about your ability to fall asleep are the worst enemies of sleep, don’t hesitate to expel them too! :)
Dodow Hackademy:
• Types of insomnia: How Dodow concretely helps you
• Understanding Dodow: The demonstration scientific (for doctors)
• Our tip #1: Getting started well with Dodow
• Our tip #2: I adopt good habits
• Our tip #3: I sleep more deeply
