Arousal Reduction Framework
Reduce arousal, improve sleep
This framework involves using techniques such as cyclic sighing, deep breathing, or meditation to reduce arousal levels before bed and improve sleep quality.
- Arousal levels can impact sleep quality
- Relaxation techniques can reduce arousal levels
- Consistency is key when it comes to sleep schedules
- Choose a relaxation techniqueSelect a relaxation technique that works for you, such as cyclic sighing, deep breathing, or meditation.Pro tipStart with short sessions and gradually increase duration as you become more comfortable with the techniqueWarningBe mindful of your body's response to relaxation techniques, as some may actually increase arousal levels
- Practice relaxation technique before bedPractice the chosen relaxation technique before bed to help reduce arousal levels and improve sleep quality.Pro tipCreate a relaxing bedtime routine to signal to the body that it's time to sleepWarningAvoid stimulating activities before bedtime, such as watching TV or scrolling through phones
Case study: Improved sleep quality with cyclic sighing
A 30-year-old individual with ADHD started practicing cyclic sighing before bed and reported improved sleep quality and increased energy levels during the day.
OutcomeThe individual was able to establish a consistent sleep schedule and reported improved overall health and well-being.
Not being consistent with relaxation technique
Failing to practice the relaxation technique consistently can reduce its effectiveness in reducing arousal levels and improving sleep quality.
The concept of using relaxation techniques to reduce arousal levels is based on research that shows that high arousal levels can disrupt sleep patterns and lead to poor sleep quality.
Source · PODCAST
Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse