Welcome to the Longevity Blueprint.
I'm Linda Friedland.
In our last video,
We talked about what REM sleep actually is and what tends to disrupt it.
Alcohol,
Light,
Stress,
Inconsistent sleep timing.
Now we're doing something about that stress piece directly with your body.
Here's the science.
A body scan,
Which many of you know,
Doesn't reach into your brain and manufacture REM sleep.
Nothing you do consciously does that.
What it does,
However,
Is lower what's called pre-sleep arousal,
Systematically moving your attention through the body,
Releasing tension in muscle groups,
Muscle by muscle,
Shifts your nervous system out of a sympathetic alert state into a parasympathetic state,
Lower cortisol,
Slower heart rate,
Quieter mind.
And that matters for specifically because REM sleep is fragile.
It's most likely to happen and to run its full length when your sleep is uninterrupted.
A body that's still carrying the day's tension?
When you close your eyes,
It takes longer to fall asleep,
Wakes more frequently and fragments the very sleep architecture.
That rim depends upon.
If you calm the body well.
You remove one of the biggest obstacles standing between you and REM sleep.
So let's do that now.
Let's do a guided body scan practice.
Settle into your bed.
Lying on your back,
If that's comfortable.
You're going to be going to sleep.
On your side,
Arms resting at your sides.
Let your eyes gently close.
Take one slow breath in.
And let it go completely.
Bring your attention to your feet.
Notice any sensation there.
Coolness Contact with the sheets.
No need to change anything.
Just notice.
And let them soften.
Move your attention up from your feet into your lower leg.
Your calves.
Your calves grow heavy.
Any tension here you can simply release.
Now up into your thighs.
Your thighs become heavy.
They are supported.
There's no work for them to do right now.
Notice your hip.
Your lower back.
Often where the day settles.
Let that area soften into the mattress beneath you.
Bring your attention to your abdomen.
And your chest.
Notice the gentle rise and fall of your breath.
Without changing it.
Just watching it move.
Bring your attention to your hands now.
Heavy.
Up through your forearms,
Your upper arms.
Any holding,
Any gripping.
Let it go.
Our shoulders carry most of the tension.
Focus on your shoulders.
Let them drop away from your ears.
Heavy into the bed.
Your neck.
You too.
Let your jaw soften,
Teeth gently parting.
And your face.
For it.
Let it smooth out the small muscles around your eyes.
Now let your attention widen.
Taking in your whole body at once.
Heavy.
Warm.
Held by the bed beneath you.
Nothing left to do.
Nowhere to be.
Let your breath continue on its own.
Let your mind follow it.
Or let it go quiet.
There's nothing more you need to do tonight.
Just let sleep come in its own time.
As you drift towards sleep tonight.
Your body already knows what to do.
The calm you just created.
Is doing real physiological work.
Clearing the way for the REM sleeper.
Your brain so craves and needs.
Sleep peacefully.
