YAWN - The Science & Soul of Sleep

08/05/2024

Here's How Blinking Can Be Your Secret Weapon for Managing Stress

Findings suggest that blinking plays a more significant role in cognitive processes than previously thought. It extends beyond its primary function of eye lubrication to actively contribute to attention regulation, visual processing, and overall brain network optimization.

Understanding these effects could lead to new strategies for managing attention, improving visual processing, and reducing stress.

Practical application: When anxious, people may move their hands or arms, lower their heads, or close their eyes. These are all responses to stress.

Blinking alone can trigger alpha waves in the brain, which are the first step toward reducing stress and entering a relaxed state. Better relaxation: When your brain generates more alpha waves, you experience calm and tranquility, which may help lessen tension and feelings of stress.

07/19/2024

Hey, excited to share insights on the health benefits of being around water! One of my guests recently asked this intriguing question, prompting me to delve deeper into the topic.

Explore my thoughts here: https://carinachatlani.com/self-transcendence-emotional-well-being-carina-chatlani

YAWN - The Science & Soul of Sleep

07/15/2024

Here's how EQUITABLE WELLNESS is defined:

We must be MINDFUL, and we are connected to and part of a whole. This is a DIRECT and fair exchange of two concepts:
(1) the right to intend on complete wellness and (2) the right to receive wellness.

Characterized by fairness, one's intention ('sadhana') is to take the RIGHT action in a PROPER and exchange for another intention to receive correct wellness.

Spa and hospitality management should be keenly aware of equitable wellness, particularly in cultures where selling is frowned upon, to further encourage the exponential growth of the return on investment.

(by Carina Chatlani October 3, 2007)

07/08/2024

"Every space needs attention to create the calmness for sleep."
- Carina Chatlani

Those who experience the best sleep understand the secret to turning any space into a haven for rest and restoration. People know it's NOT just about a comfortable bed but curating an environment where tranquility reigns. From the soft, soothing hues of the walls to the gentle hum of a white noise machine, every detail is meticulously chosen to foster a sense of peace. They embrace the power of decluttering, ensuring their surroundings are free from chaos and allowing the mind to settle. The scent of lavender lingers in the air, and the feel of crisp, clean sheets invites relaxation. These sleep enthusiasts have mastered transforming their spaces into sanctuaries, where every element works harmoniously to usher in deep, rejuvenating rest.

How to Create Your Haven Spaces

1. Choose Calming Colors: For your walls and decor, opt for soft, soothing hues like blues, greens, and neutrals. These colors promote relaxation and help create a tranquil atmosphere conducive to restful sleep.

2. Incorporate White Noise: Use a white noise machine or a fan to produce a consistent, gentle hum that can drown out disruptive sounds. This helps create a serene soundscape that encourages uninterrupted sleep.

3. Declutter the Space: Remove unnecessary objects and clutter from your sleeping area. It is simpler to unwind and sleep in a neat, orderly environment that lowers tension and fosters tranquility.

4. Use Calming Scents: Introduce soothing scents like lavender, chamomile, or sandalwood through essential oils, candles, or linen sprays. These aromas are known for their calming properties and can help signal your body that it's time to wind down.

5. Invest in Quality Bedding: Select cozy, plush, and smooth bedding that feels good against your skin. Supportive pillows, a comfy mattress, and clean, crisp linens can improve your sleep. These small but effective changes can enhance your room's comfort and relaxation.

As a reader, you can also learn how to turn any space into a haven for rest and restoration. By curating your environment with soothing colors, gentle sounds, calming scents and paying attention to every detail, you can create a sanctuary where tranquility reigns, inviting deep, rejuvenating rest.

06/25/2024

💧 TIPS for BETTER SLEEP:

🕒 Moderate fluid intake 1-2 hours before bed.

❌ Limit alcohol and caffeine close to bedtime.

🔄 Adjust fluid intake based on your body’s needs.

🌞 Stay hydrated throughout the day.

🚰 Listen to your body’s signals.
Follow these tips to minimize nighttime awakenings! 💤

06/25/2024

Q & A List: Every so often we receive questions from our audience and here's one of them:
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If I don't want to wake up in the middle of the night to use the restroom, when is the last time I should drink liquids?

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HERE'S WHEN TO STOP DRINKING YOUR LAST GLASS OF WATER OR LIQUIDS BEFORE SLEEP*

The timing of your last cup of water before bed can influence whether you'll need to get up in the middle of the night to use the bathroom. Here are some tips to help minimize nighttime awakenings due to urination:

1. Moderate intake in the evening: Try to finish your LAST large glass of water or any other fluids at least 1.5-2 hours before bedtime. This gives your body enough TIME to process and excrete the fluids before you sleep.

2. Limit your intake of alcohol and caffeine. These substances can block sleep receptors and act as diuretics, increasing urine production and possibly waking you up in the middle of the night to go to the bathroom. It's advisable to stay away from these drinks right before bed.

3. Remember, you can control your fluid intake in the evening. If you wake up frequently to use the bathroom, it's a good idea to tweak the timing and amount of fluids you consume in the hours leading up to bedtime to suit your body's needs. This control over your habits can empower you to improve your sleep quality. Healthy habits change behavior overall.

4. Stay hydrated during the day: Ensure you're drinking enough water to stay adequately hydrated. This can help reduce the likelihood of feeling excessively thirsty right before bed, which might tempt you to drink a lot of water.

5. Listen to your body: Everyone's body is different, so listening to your signals is essential. If you feel thirsty before bed, take small sips rather than drinking a large amount at once.

By following these tips and carefully controlling the amount of fluid you consume in the hours before bed, you can significantly lessen the likelihood of waking up in the middle of the night to use the restroom. This reassurance about the effectiveness of these strategies will help you obtain the restful sleep you need, giving you the confidence to manage your nighttime awakenings.


[Photo: Branislav Rodman]

06/11/2024

This is How Writing in a Journal an Hour Before Sleep Can Help with Trauma

by Carina Chatlani MPsy

I am a dedicated advocate of investigating and exploring innovative ways to enhance mental health and well-being. My recent thesis, "Journaling Before Sleep: A Therapeutic Tool for Trauma Survivors," delves into the transformative power of nightly journaling. Through comprehensive research, I've demonstrated how dedicating an hour to journaling before bed can facilitate emotional processing, reduce stress, enhance self-awareness, and foster a sense of control. These benefits contribute to better sleep quality and overall well-being for trauma survivors. I am excited to connect with professionals and organizations interested in mental health, trauma recovery, and holistic wellness strategies.
Let's collaborate to promote healing and resilience through evidence-based practices.

I Want to Get Rid of Stuck Emotions
Writing in a journal allows individuals to process traumatic experiences by articulating their thoughts and emotions. This can help make sense of overwhelming feelings, providing a structured way to confront and understand the trauma.

I need to Reduce Stress Due to a Past Traumatic Event.
Journaling can be a therapeutic practice for expressing pent-up emotions and stress related to trauma. By releasing these feelings onto paper, individuals can reduce the burden of carrying these emotions internally, leading to a calmer and more relaxed state before sleep.

I Want to be More Self-Aware
Regular journaling promotes self-awareness by encouraging reflection on personal experiences and reactions. People more aware of their surroundings can identify emotional reaction patterns and create more constructive coping strategies.

I Want my Control Back
Writing about traumatic events can restore a sense of control and empowerment. It allows individuals to narrate their own stories, transforming feelings of helplessness into a proactive healing and recovery process.

If I Could just Sleep Without all the Trauma
Addressing trauma through journaling can improve sleep quality. By processing emotions and reducing stress before bed, individuals are more likely to experience restful and uninterrupted sleep, which is crucial for overall mental and physical health.

Journaling an hour before sleep can be a powerful tool for trauma survivors. It facilitates emotional processing, reduces stress, enhances self-awareness, and fosters a sense of control, ultimately contributing to better sleep and overall well-being.

05/28/2024

FLOWERS (and certain plants) can IMPROVE SLEEP through better AIR quality, soothing scents ( ), and a CALMING ambiance. Here are some top flowers to boost your sleep:

🌿 **Lavender**: Reduces stress and promotes relaxation.
🌼 **Jasmine**: Calms anxiety and improves sleep quality.
🌸 **Chamomile**: Soothes and helps you fall asleep faster.
🌺 **Gardenia**: Enhances sleep with its sedative scent.
🌿 **Valerian**: Natural sleep aid for better rest.
a couple of plants that are highly recommended to increase humidity in the bedroom are the Spider Plant and Peace Lilies

Add these to your bedroom for sweet dreams! 🌙✨

04/29/2024

Sleep Tips to Protect against the Stress of Travel

• Maintain CONSISTENT sleep schedules across different locations.
• We love earplugs, eye MASKS, or familiar home items to create a relaxing sleep environment
• Avoid caffeine close to SLEEP TIME. You can have a glass of wine only if having it at least 3 hours before sleeping.
• Stay physically active, but NOT TOO ACTIVE before bedtime. We love the to keep you breathing, beautiful and feeling younger
• Use relaxation techniques like deep breathing, NSDR or meditation.
• Gradually adjust to time zone changes and natural sunlight exposure.
• Stay hydrated and eat well, avoiding heavy meals close to bedtime.
• Limit screen time at least an hour before bedtime to prevent interference with melatonin production.

03/26/2024

Okay, at last! When I launched YAWN - The Science & Soul of Sleep and products a few years ago (BC: Before Covid), I was taken aback by the dearth of sleep programs, especially in hotels and spas. It's great to see that "Sleep Tourism" is making a name for itself and is growing more popular than just Ayurveda.

"GMA" looks at the new trend after the CDC reported about one in three adults in the U.S. does not get enough sleep.

03/09/2024

There are various forms of sleep practices that can act similar to meditation and are deeply restorative. But what are they? how do you do it? One example, that’s coined Non-Sleep Deep Rest (NSDR) by Andrew Huberman encompasses various forms of “hypnosis, yoga nidra, and a nap” however our main interest is in Yoga Nidra
Follow our journey as we explore this concept of Yoga Nidra .labs sleepx@yawnlabs
(Photo: getsensate.com)

01/22/2024

Find out why dreaming heals traumatic memories and old wounds