The Psychology of the 3 -2- 1 Rule

Описание: #103210Rule #321Rule #SleepHygiene #SleepRoutine #BetterSleep #SleepTips #NighttimeRoutine. #ITSS #IntranasalSteam #NasalCongestion #RespiratoryHealth #SleepQuality #BreathingTechniques. #BrainWaves #Neuroscience #AlphaWaves #BetaWaves #ThetaWaves #DeltaWaves #GammaWaves #EEG #Neurofeedback #CorticalHyperarousal.
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#Insomnia #SleepDisorder #SleepStateMisperception #REMSleep #DeepSleep #RestorativeSleep #SleepPressure

Struggling with a racing mind at night? This video explores the science of restorative sleep and practical, research-backed techniques to help your brain transition from a busy day to a rejuvenating night.
In this video, we break down:

• The 10-3-2-1-0 Sleep Rule: A countdown for your biology that addresses everything from caffeine half-life to melatonin suppression caused by blue light.

• Brain Wave Optimisation: How to shift your neural oscillations from high-frequency Beta waves (associated with stress and active thought) into synchronized Alpha waves, which serve as the "neural bridge" to sleep.

• Cognitive Offloading: A simple five-minute "brain dump" on paper that can help you fall asleep up to 15 minutes faster by closing the mind's "open loops."

• Becoming Supernatural: Insights into heart-brain coherence and how elevated emotional states can rewire your body for deeper rest and recovery.

Whether you are dealing with cortical hyperarousal or just looking for better sleep hygiene, these strategies are designed to quiet the "racing brain" and restore your body’s natural rhythms.

Think of your pre-sleep routine as a pilot's landing checklist; each step ensures a smooth descent from the high-altitude pressure of the day to a safe and peaceful rest.