Why is Deep Sleep Before Midnight Crucial? with Dr. Nerina Ramlakhan
Jul 5, 2024
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Dr. Nerina Ramlakhan, a sleep physiologist, discusses the importance of deep sleep before midnight for overall health. Topics include energy cycles, regulating the autonomic nervous system, managing screen time, traditional Chinese medicine, and achieving restful sleep through practical techniques.
Deep sleep before midnight is crucial for emotional and physical health.
Balancing sympathetic and parasympathetic states promotes well-being and relaxation.
Cognitive work and emotional training can enhance performance and overall well-being.
Deep dives
Importance of Using Parasympathetic State Throughout the Day
Engaging the parasympathetic state throughout the day is crucial. By alternating between the sympathetic and parasympathetic states, individuals can regulate their nervous system effectively. It is essential to find a balance between being engaged and calm to ensure a healthy state of well-being.
Managing Over-Engagement to Prevent Stress
Being overly engaged can lead to sympathetic activation, resulting in stress. To prevent this, individuals should engage in practices that promote relaxation and parasympathetic activation throughout the day. By monitoring stress levels and implementing techniques like deep breathing or meditation, one can control the chimp mind and ensure emotional balance.
Recognizing the Impact of Deep Psychological Patterns on Performance
Deep psychological patterns, such as inner criticism, anxiety, or trauma, can significantly impact an individual's performance, as illustrated by the struggles of athletes like Carl Anthony Towns. Addressing these patterns through cognitive work, emotional training, and spiritual practices can enhance performance and overall well-being.
Application of Safety Science in Psychological Growth
Utilizing safety science principles can aid in personal growth and emotional regulation. Understanding the hierarchical evolution of the nervous system and implementing practices to shift between the dorsal vagus, sympathetic, and ventral vagus states can foster a sense of safety and enhance mental health. By nurturing the parasympathetic state, individuals can create a foundation for improved sleep and overall resilience.
Rituals for Success and Safety in Performance
Athletes employ routines and rituals before performances, like kissing a religious cross, to evoke feelings of safety and success. These rituals help in managing nerves and creating a sense of security before high-pressure situations like live TV appearances or stage performances. Establishing pre-performance routines involves activities such as finding quiet time, staying hydrated, and maintaining stable blood sugar levels to regulate the body's stress response.
Transitioning from Survival to Safety for Better Sleep
The importance of distinguishing between survival and safety energy states in managing stress and anxiety for optimal sleep is emphasized. Recognizing signs of being in survival mode, such as tension, can help individuals shift into a parasympathetic state through somatic experiences like grounding exercises. Implementing self-affirmations of safety and comfort, such as 'I am healthy and safe,' can calm the nervous system and aid in relaxation, emphasizing the requirement for structured practices throughout the day, including bedtime routines like guided meditation or yoga nidra, to promote a sense of safety conducive to restful sleep.
Join Dr. Nerina Ramlakhan, a sleep physiologist, as she discusses the shortcomings of mainstream medical advice and the critical importance of deep sleep before midnight for emotional and physical health. Discover the different stages of sleep, the roles of traditional Chinese medicine and Ayurveda, and the profound connection between sleep and well-being.
Learn about energy cycles, the impact of sleep on daily performance, and strategies for managing screen time and social media addiction. We also delve into the significance of regulating the autonomic nervous system, understanding the sympathetic and parasympathetic systems, and achieving restful sleep through practical techniques and routines.
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