https://youtu.be/biK34N4hnqM For years I have tried many tips and hacks, those tips are easy to understand and simple to follow, but still I failed. The problem is that people are different; we may have the same problem but we have different bodies. Even if we have the same body the initial state still can be different at different times. Our previous video titled “Fastest ways to fall asleep with 4 states transition, Part 1: Z-state systematic analysis platform” defined 4 states, including 2 new states: the Calm-State and Z-State. Based on that platform, this Part 2 video focuses on the Z-Loop and the sleep speedup secret, the sinking sensation. The goal is to help solve the problem of falling asleep for people with various difficulties, initial states and skill levels.
Because inhaling and exhaling have different effects on your body, we are able to incorporate “sinking sensation training” that synchronizes with your breathing cycle. You can also describe this as a falling or twitching sensation. In fact, any sensation you can develop to be included in the Z-Loop will make your thought thread much stronger when your controllability is low nearing Z-State. Our Z-Loop is defined as one cycle of integration and synchronization of thoughts, sinking sensation, breathing and relaxation. A strong Z-Loop would prevent you from context switching from your sleep routine to other simulating threads. In general, the best top key strategy:
- Short (to avoid thought thread weakening)
- Strong (to avoid context switching)
- Boring (not stimulate sympathetic nerves)
- Repeated routine loops
- To slow breathing rate
- To relax muscle
- Synchronize and integrate to shorten time
Because we have different medical conditions, different environments, different habits, different beliefs, and different practice levels, your experiments could lead to different routines. Please leave comments and your tips, they will help many other viewers.
Even if you mastered the skills described in this video for falling asleep, if you wake up in the early morning and are unable to fall asleep again this may be because of the circadian rhythms. So understanding and utilizing the circadian rhythms is a necessary component of better sleep. Our next video will present the circadian rhythms of 5 clock sub-systems with varying clock periods. Make sure you watch that video.
Timestamp
0:0 summary of previous video
1:01 Uneven sensation during breathing
1:33 train sinking sensation
2:19 Z-Loop
2:42 Z-Loop top 7 key strategies
3:15 Active State’s Progressive Muscle Relaxation
3:51 Tamed down version of Progressive Muscle Relaxation
4:27 overall time & how to choose initial state
5:06 my own example & different strategies
5:25 4-4-4 breathing to shorter one
5:49 important: extend exhale time & sinking sensation
6:15 if failed try 4-7-8 breathing
6:46 deep diaphragmatic breathing & mindfulness meditation
7:03 still failed then check circadian rhythm schedule
8:04 help falling asleep but not waking up early