Did you know that by doing small and gentle movements, such as moving your lips, you can evoke a calming feeling in your nervous system, helping you to fall asleep more easily and sleep well?
Sleep-Inducing Lips Movements
Mini-lessons No. 4 (YouTube edition)
The best sleep comes when the nervous system can easily modulate itself toward a calming response. As a relaxed feeling takes over, falling asleep is a smooth process, like a smooth movement. Unfortunately, daily challenges can create a lot of persistent stress. This is when we need to give the bodybrain system a helping hand — and do therapeutic calming exercises.
Watch this video to learn how to do gentle sleep-inducing movements with your lips. Later, do the movements in bed as part of your falling-asleep-routine to evoke a calming response in your nervous system.
Because everyone is unique, and each of us has a one-of-a-kind neurological organization, results vary. Someone can create and feel the sleep-inducing effect right away, others later. Therefore, be patient - one lesson or one movement cannot completely or permanently overcome all neurological stress. However, after the first “a-ha” moment, you may notice that the body-brain system learns to recognize the new input and can respond faster. One day, it may simply be enough to imagine doing your favorite sleep-inducing movement, and instantly feel the calming effect.
Too high or low support will twist your neck muscles, which can affect your whole body.
If you prefer to lie on your back, make the support thinner than when you lie on your side.
Fold the towel so that your neck feels well supported and you can roll your head easily from side to side.
Note that the alignment of your neck often reflects first the way it is when you stand or sit.
Therefore, after some time, it might be necessary to adjust the hight
If you lie on your side, create a support so that your neck is in line with your spine.
Experiment with different heights, until you feel your neck is as relaxed as possible and free to move.
If necessary combine a folded towel with a flat pillow
Be aware that some pillows get compressed during the night and won't give you consistent support.
A folded towel, on the other hand, maintains its shape very well.
Once you have created the right support for your head, move it a little backward, so that nothing or as little as possible touches your cheek.
A gentle touch on the cheek triggers a rooting reflex, which activates the neck muscles to turn your head.
Ideally, the core support is under the side of the skull, behind the ear, where you can find the center of balance of your head.
Note also that your neck doesn't need any support. Therefore, avoid squeezing a soft pillow under your neck as it will bother you by limiting body circulation and free movement.
The support you get is firm, yet comfortable and the flat surface promotes comfort and ease in movement.
Some weeks ago, my mother-in-law told she had a stiff neck every morning. When I asked her how she supported her head, she told having a basic, soft, and quite a thick pillow. I then told her how I support my head with a folded bath-towel, sometimes combined with a thin pillow. This allows me to adjust the support so that my head is well balanced and free to move. It is a great solution, functional and cheap.
Thanks for reading and watching, sleep well!
Oliver
As always — thanks for reading.
Questions and comments are welcome!
