Awake at 3 a.m., eyes wide open, for no apparent reason?
Awake at 3 a.m.? Understand why you can't fall back asleep and apply simple techniques (breathing + visual focus) to quickly dive back in.
Problem description:
In reality, it is perfectly normal to wake up in the middle of the night. Sleep is made up of 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 difficulty falling back asleep quickly.
In the vast majority of cases, it is anxiety and stress that prevent you from falling back asleep.
It can be anxiety related to your worries or the difficult day ahead. It can also come from the fear of not sleeping enough: you think you won't have time to fall back asleep before waking up or an anxious anticipation of the alarm that must ring.
Fear 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 arousal center and keep you awake.
Objectives:
1. Rebalance your autonomic nervous system to break the vicious circle of stress and anxiety that keep you awake.
2. Letting go.
3. In reality, you know how to fall back asleep immediately, but the fear of not being able to or your anxious thoughts block you.
How Dodow helps you:
Dodow cannot prevent you from waking up during the night, but it can help you fall back asleep very quickly!
By breathing long enough at Dodow's rhythm (6 breaths per minute), you stimulate the baroreflex, a small physiological mechanism that restores the balance of the autonomic nervous system. Thus, you will quickly move from the alert state (activation of the sympathetic nervous system) to the resting state (activation of the parasympathetic nervous system), the same state you are in during digestion: slightly drowsy.
Synchronizing your breathing with a light that pulses at a slow and steady rhythm has a hypnotic effect (the phenomenon is similar to watching a pendulum). Thus, after a few minutes you are able to let go and fall asleep.
After a few months, you will regain confidence in yourself, you will realize that your body knows very well how to fall asleep on its own, when the mind or anxiety do not interfere. You will then be able to do without Dodow!
Discover the others
Types of insomnia:
• Stress
• Thoughts racing in your head
• Worries
