Notes

Short pieces on sleep, tension, and the small physical things that change them. Written from the inside rather than from a textbook, and all of it is what the app does anyway.

• Yoga Nidra for Sleep: How to Actually Use It in Bed

  How to use yoga nidra to fall asleep, which length and position work, what to skip, and honest free alternatives including Insight Timer and YouTube.

• Yoga and the Vagus Nerve: What Actually Works at Night

  Which yoga poses and breathing patterns reach the vagus nerve before bed, which ones backfire, and five specific things to do on the floor tonight.

• Waking Up at 3am: What It Actually Means

  A direct answer to what waking at 3am means, why it feels so loaded, what does not work, and a six-step sequence for getting back to sleep.

• Vagus Nerve Reset Exercises That Actually Do Something

  The three vagus nerve reset exercises worth learning, with exact counts and seconds, plus what I tried for two years that did nothing.

• Vagal Exercises: The Four Worth Doing Before Bed

  Which vagal exercises actually settle a wound up body at night, with counts and seconds, plus the popular ones that do nothing.

• Tired but wired at night? Do this for twelve minutes

  A direct answer for nights when your body is exhausted but your head will not switch off, plus what actually works and what does not.

• What a Somatic Workout Is, and One to Do Tonight

  A direct explanation of what a somatic workout is, a twelve minute evening sequence with counts and timings, and what to skip before bed.

• Somatic Stretching: What It Is and How to Do It at Night

  What somatic stretching actually is, why slow release beats holding a stretch, and a twelve minute floor sequence with exact counts.

• Somatic Release Exercises That Work at Night

  Five somatic release exercises to do before bed, with positions, counts and timings, plus what to skip and honest free alternatives.

• Progressive Muscle Relaxation for Sleep, Step by Step

  How to do progressive muscle relaxation in bed in about twelve minutes, the exact sequence, common mistakes, and honest free alternatives.

• The Physiological Sigh: How To Do It And When It Helps

  Exactly how to do a physiological sigh, two inhales and one long exhale, why the second inhale matters, and what to use instead when it is not enough.

• Nocturnal Panic Attacks: What to Do at 3am

  What a nocturnal panic attack is, the first ninety seconds that help, what makes it worse, and when to get checked by a doctor.

• Night Time Anxiety: What To Do At 3am

  A direct, physical answer for night time anxiety: the breathing pattern, a twelve minute sequence, what fails, and honest alternatives including free ones.

• Nervous System Regulation: What To Actually Do Tonight

  The four physical signals that settle your body, a twelve minute sequence you can do lying down, and what to skip at bedtime.

• Mind Racing at Night? Here Is What Actually Helps

  A direct answer for a mind that will not stop at night: long exhales, tension release, what failed for me, and honest free alternatives.

• The Military Breathing Technique for Sleep, Step by Step

  The exact box breathing count and face release sequence used to fall asleep fast, why 4-7-8 can backfire, and honest alternatives including free ones.

• Can't Switch Off at Night? Here's What Actually Helps

  A direct answer for nights when you are exhausted and wired, plus a twelve minute sequence, what does not work, and honest alternatives.

• 4-7-8 Breathing for Sleep: How to Actually Do It

  Exactly how to do 4-7-8 breathing in bed, why the long exhale matters, what to do if the seven count feels like too much, and honest alternatives.