Sleep: Awaken

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Awaken Introduction
Quick Coherence Technique

Enhance Awakening to Sleep Better

While it may seem strange to be talking about "awakening" in a category devoted to improving sleep, we aren't using "awaken" in the literal sense here. Instead, we're talking about awakening your senses to the world around you, cultivating positive emotions, and engaging more intentionally and fully in your life. Frequent stress and depleting or negative emotions (such as frustration, anger, anxiety, or fear) drain energy from body, mind, and heart and interfere with sleep. Falling asleep in a positive emotional state and with a relaxed balance in your autonomic nervous system is ideal for promoting restful, restorative, and pleasant sleep. Regularly experiencing positive emotions such as joy, compassion, love, and appreciation can stop this energy drain and help you re-balance.

Heart Coherence

One of the most effective ways to achieve balance is through awareness and control of the patterns of our heart rhythms. The heart and brain communicate constantly and influence each other’s functions. Stress and other negative emotional states are reflected in certain heart rhythm patterns. You may be familiar with the sensation of your heart "racing" when you are under stress. In reality, your heartbeat is speeding up and slowing down all the time, even under normal circumstances. It can speed up and slow down in a disorganized, chaotic pattern (called “incoherence" and shown in the red graph below) or in an organized, predictable, rhythmic pattern (called “heart coherence” and shown in the blue graph).

When you're stressed or experiencing depleting or negative emotions, your heart rhythm is incoherent.
This chaotic, irregular pattern can interfere with your ability to fall asleep. Positive emotions like appreciation, love, compassion, and joy create a more coherent heart rhythm, contribute to nervous system balance, and can help you fall asleep and stay asleep.


The Quick Coherence Technique is a short practice that's perfect for right before bed. Try it to help renew your emotional state and facilitate better sleep.

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