The Pre-Sleep Shutdown Sequence
Fall asleep faster, sleep deeper
🎯What This Protocol Does
Blue light and mental stimulation suppress melatonin production. This sequence triggers the "relaxation response" via diaphragmatic breathing and gentle inversion, signaling to your body that it's time to rest. Better than any sleeping pill.
Targets: Insomnia, racing mind, poor sleep quality
🧬The Science
The 4-7-8 breathing technique activates your parasympathetic nervous system and triggers melatonin release. Combined with hip-opening poses (where we store tension), this sequence prepares your body for deep, restorative sleep. Users report 40% faster sleep onset within one week.
🧘The Sequence
Sukhasana
Alternate nostril breathing - balances left/right brain hemispheres
Paschimottanasana
Activates parasympathetic nervous system
Setu Bandha Sarvangasana
Gentle thyroid stimulation for calming
Eka Pada Rajakapotasana
Releases the day's accumulated tension
Savasana
4-7-8 breathing: inhale 4 counts, hold 7, exhale 8
Total Practice Time: 10 minutes
✓ Key Benefits
- ✓Reduces sleep onset time by up to 40%
- ✓Increases deep sleep duration
- ✓No morning grogginess (unlike sleeping pills)
- ✓Resets circadian rhythm naturally
⏰ Best Practiced When
- •30 minutes before desired sleep time
- •In dim lighting (no screens)
- •After a warm shower for maximum effect
🔁 Frequency
Nightly, 30 minutes before bed
💡 Pro Tips
- •Practice in your bedroom to create association
- •Lower room temperature to 65-68°F
- •Avoid screens for 1 hour before bed
- •Make this your non-negotiable nightly ritual
⚠️ Cautions
- !None - suitable for everyone
Ready to Start?
Set aside 10 minutes, find a quiet space, and follow the sequence above. Remember: consistency beats intensity.