Sleep Like a Warrior
With the advent of the technological age, combined with relatively recent pandemics such as COVID-19, people’s sleep patterns have been adversely affected. Especially for men of more recent generations, the excessive use of electronic devices has a major impact on the amount of nourishment they get from sleep every night. I am personally a night owl who enjoys reading and playing video games late into the evening, and that has had detrimental effects on my sleeping habits.
Beata Maslanka’s Stress and Energy Reset Guide has helped reinforce healthy sleep habits that I already know, as well as teach me new disciplines to help me “sleep like a warrior”, as she so aptly states in her guide. Here are a few tips you may already know that are stated in Maslanka’s Guide:
- Turn off electronic devices an hour before bed
- No large meals an hour before bed
- Take a warm shower
- Low lighting, so it’s easier for your body to make melatonin
These concepts are universal for many people who struggle with sleep, yet the “Stress and Energy Reset Guide for Men” encourages you to dive deeper into these ideas. It can often be easy to be aware of positive sleep routines, but much harder to implement them. This guide lays out a game plan for men who are unsure how to start their journey to a more restful nighttime schedule.
Acupressure Points
To supplement the aforementioned advice, you can augment your sleep routine with acupressure, as well as breathing exercises. For example, the Yongquan pressure point is a good place to start when preparing your bedtime routine. It’s located on the sole of your foot, in the center depression.
Massaging this point in slow circles before bedtime pulls the energy out of the head and calms racing thoughts. It also keeps your shen/mind stationary, which is often considered the spiritual element of a person’s psyche.
Another useful pressure point in this situation is called the Shen Men pressure point. This pressure point is located at your wrist crease, on your pinky side. In order to get more relaxed for sleep, you can gently press this point while doing 4-7-8 breathing.
- Inhale for 4
- Hold for 7
- Exhale for 8
- Repeat for 4 rounds.
The 4-7-8 breathing technique is useful for sleep because it activates the parasympathetic nervous system, which promotes relaxation and reduces the body's stress response, leading to better sleep.
Purpose:
- Promote deep relaxation and sleep
- Designed by Dr. Andrew Weil based on pranayama techniques
Physiological Effects:
- Strongly activates the vagus nerve
- Slows heart rate and increases melatonin
- Helps release tension and quiet the mind
Best For:
- Falling asleep
- Panic attacks or emotional overwhelm
- Ending the day with relaxation
In comparison, the box breathing technique( 4-4-4-4) is less effective at this. Box breathing improves focus and calms the nervous system. It is used by Navy SEALs and athletes to regulate stress.
Be sure to set an alarm in the evening as a reminder to do these exercises.
Meals and Snacks
The British Journal of Nutrition found that “short sleep duration (<7h/night) was associated with 25% decreased odds of adequate vegetable and fruit consumption and 20% increased odds of fast food consumption”. Therefore, it can be important to have a healthy meal or small snack before you go to sleep. Greasy, spicy foods are best avoided though, as you may wake up with acid reflux. Avoid foods such as:
- Potato chips
- Nachos
- Chicken Wings
- Doughnuts
Opt instead for healthier snacks like:
- Warm almond milk with nutmeg or cinnamon
- Steamed pear with honey and goji berries
- Small bowl of rice with a drizzle of sesame oil
- Miso broth with scallions
Conclusion
All in all, if you follow the recommendations listed above, you’re bound to get more sleep regularly. Your performance during the day, as well as your mood, will improve. Be sure to get the Stress and Energy Reset Guide for Men for additional information and tips. Also, schedule an appointment with Beata Maslanka to have direct advice from a professional!
Author: River,
Student, Gamer, and Musician
