Sleep challenge - day 4
Sleep cycles
Each night we go though sleep cycles each approx 90 mins and consists of falling asleep, then REM and then deep sleep, which is a deep restorative state. We then fall back in REM and then light sleep. These cycles continue through the night. The only thing within our control is sleep onset. The rest should follow on naturally.
So how can we train ourselves for sleep onset?
A simple breathing technique, which involves breathing in for a count of 4; holding for 4 whilst clenching all your muscles and then out for 8. If you’re struggling to exhale for 8 then try inhale for 3, hold for 3 and then out for 6.
Repeat this 4 times.
The breath hold is meant to help us tune into the neuromuscular system.
Then do another 4 but without the muscle tension.
If you wake during the night you can use the same technique to reset and help with sleep onset.
So what were my results?
I tried the breathing protocol above and definitely felt it helped with sleep onset. I actually felt like I had an ok sleep, but objectively turns out I clocked one of my best sleeps. Oura recorded a score of 82, with the following stats:
Light - 69%
REM -18%
Deep - 13%