Thirty-Seventh Day -- Removing the stars

Sleep

Last night I was listening to audio book Conversation with Buddha before I slept and I had set the audio to shut down at 11pm. I slept before the audio was off. It was a good sleep supposedly, as the score from Da Fit was 79 and categorized as good. I wondered how and when I would reach excellent. I had about 4 cycles of wake, light sleep, deep sleep and REM sleep. I learned from Nick Littlehales author of sleep that some people need 5 cycles and some need 4 cycles. I was not sure of what I need so I was trying out, listen to an audio book before going to bed at 10:30pm. For waking up I roughly knew that I had about 4 cycles when I woke up at 5pm. I learned this by browsing my sleep pattern history. 

I had read a few books on sleep and there were many similar suggestion in the books. All authors clarify that sleep patterns and habits have to be individualised. It varies person to person. There are no one solution that works for everyone. Nick provides a systematic approach to fine tune sleeping habit.

First everyone has an individual body clock. So some are a morning person and another might be a night person. Each function differently during night and day. The chemicals produced by the body regulate our behaviour. Melatonin for promoting rest and sleep, while Serotonin modulate moods and other bodily functions. So, one must understand themselves before setting sleeping and waking up times. The rhythm the body experience, the circadian rhythm, also depends on the day and night rhythm of the earth, sun and moon rotations. This is translated to warm light during dusk and dawn, the brighter blue spectrum during the day. So to stimulate Melatonin secretion, the room should be warmer during evening. With a good set of controllable LED lights it is easy to vary the colour temperature. Otherwise, one can change the bulb to a yellower one. 

Exercise

I had less prickling today, that was some progress. However, at the end of the exercise, I began to see star developing at the right side of my vision. I sat down to relax, played the Tibetan bowl, but it did not much. I had experienced this before, I started to massage the back of my neck. Soon I realised that by massaging horizontally from the top of the ears towards middle of the back of the neck from both direction effectively removed the stars. Ah, I discovered something. 


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