Night Feed Reset
Sleep · Beginner · 6 rounds
Get back to sleep after the 3am wake-up, not two hours later.
With fragmented sleep, the cost is rarely the waking - it is the forty-five minutes of lying awake afterwards. Long, quiet exhales in the dark shorten that gap. Practised often enough it becomes conditioned: the pattern itself starts to signal sleep, which is exactly what you want when there is no time to wind down properly.
How to practice
- Inhale for 4 seconds (through the nose)
- Exhale (Long, Quiet) for 8 seconds (through the nose)
Benefits
- Shortens the wide-awake stretch after a feed
- Works lying down in the dark
- Nothing to hold or count precisely
- Becomes a conditioned sleep cue
When to practice
Every night waking. Stop counting rounds once you feel yourself going.