Suggest edit — Sleep

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title: Sleep
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# Sleep

[systematicawesome.jacobcole.net > ChronicPain.jacobcole.net > sleep.jacobcole.net](http://sleep.jacobcole.net)
Tags:, connectordoc, curatedList
[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)

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Sleep Resources
Tricks, tools, and resources for falling asleep and sleeping better.

[See also: si.jacobcole.net/ for chronic back pain, ChronicPain.jacobcole.net for extensive resources, and qigong.garden](http://qigong.garden/) (related)
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[How to Fall Asleep Step By Step - Roger Cole Online Meeting with Jacob and Friends 1-21-2025 (42 min, audio) (Video](https://www.loom.com/share/cf4f1f3d03b24465b33152f55994bc6d) showing poses, low audio quality)
- #ergonomics-and-well-being

Summary Expert Guidance on Sleep:
- Importance of intention: Setting a clear goal to fall asleep and creating a conducive environment.
- Role of temperature regulation: Keeping the skin warm and the core slightly cool to facilitate sleep onset.
- Mindfulness techniques: Focusing on present-moment awareness through sensations, sounds, and breathing to avoid past or future-focused thoughts.
- Breathing exercises: Practicing satisfying breaths to recalibrate CO2 levels and naturally induce sleep.
- Hypnagogic Imagery: Participants were encouraged to recognize subtle signs of transitioning to sleep, such as unexpected images, sounds, or sensations.
- Practical Relaxation Postures:
- Demonstrations of restorative poses, like legs up the wall or elevated postures, to promote relaxation and physiological calmness.
- Tips on adjusting blankets and props for optimal comfort and sustainability in the pose.

[Pranayama instructions for sleep - Dad and Jacob phone call 8-4-2024](https://drive.google.com/file/d/1jr0klONLH0iWI4JzLvFOwJDiL9SYcLKS/view?usp=drive_link) (Audio)
Here’s the recording of the phone call in August when you felt wired but tired and wanted to sleep, and I led you through some pranayama.

[Yoga for Sleep Sample Practice Sequence 1 5-10-2020 v2 ©](https://drive.google.com/file/d/1jxePTboA3ODNonZnx0o4D8S2KbWOgOuH/view?usp=drive_link) (Photos in PDF)
Here's a series of yoga poses for sleep. You and your friends can pick the postures you like best and try them out. I'm happy to answer questions.

# More sleep tips
- Make sure you have great blackout curtains in your room and set them up such that it's dark enough that you can barely see your hand in front of your face.

## Sleep supplements (from Oen)
Sleep and mood supplements to order
Melatonin-SR by Quality of Life
GABA 750mg or 500mg capsules - by Source Naturals
Lithium Orotate 5mg-10mg capsules, 2x/day
Magnesium Glycinate
Spirit Pearls or Peace Pearls (search Dr Fruehauf old stock)
and Tranquil Sleep by Natural Factors, which has (5HTP (30mg) Suntheanine (200mg) and Melatonin (3mg)… so you could get the 5HTP and Suntheanine separately too)

Restorative yoga classes, San Francisco and more
https://www.perplexity.ai/search/restorative-yoga-class-san-fra-cIj4S8sOR..5.jxoep2QTQ