For years, my Apple Watch has been my trusty sleep tracking companion. What started with AutoSleep is now complemented by apps like watchOS 11's Vital Signs. And the thing is, I love seeing all the data it collects after a good night's sleep. So much so that he can even guess if I'm going to get sick or not. However, and I think this happens to all of us, there are nights when we just can't fall asleep. Worries, stress at work, a trip the next day…
I recently discovered the 5-4-3-2-1 technique and it complemented perfectly with my Apple Watch for achieve total relaxation. I'll tell you what it is and how you can apply it tonight when you go to bed. Because yes, it is a step beyond the Mindfulness application that the Apple Watch brings us.
What is the 5-4-3-2-1 technique and how does it help you sleep better?
This technique has proven particularly useful on nights when, despite a perfectly established routine, the mind does not want to disconnect. This is a simple but effective exercise that I use right after I get a reminder from my Apple Watch that it's time to get ready for bed. This is actually called the grounding method.which could be translated as “grounding” or “anchoring”. Psychologically, it is a set of techniques intended to reconnect us to the present when our mind wanders between future or past concerns. The 5-4-3-2-1 technique is one of its most effective variationsespecially when it comes to getting ready for bed.
The process is simple: when I'm already in bed and my Apple Watch is in Sleep mode, I start the exercise. I look at five objects in my room, then touch four different objects, focus on three different sounds, identify two aromas, and finish with a taste. What is interesting is that every night the experience is differentwhich prevents it from becoming mechanical. But I will detail it in more depth.
The 5-4-3-2-1 technique in depth
When we are anxious or have trouble sleeping, the 5-4-3-2-1 technique demonstrates its true potential by acting as a an anchor that brings us back to the present. And at that moment, what we want is to sleep. It's not just counting down; It is a mindfulness exercise that involves all of our senses.
We start with the view: 5 elements
The first step is to identify five things we can see in our environment. In my case, lying in bed, I tend to notice details that I usually forget: the texture of the ceiling, the reflection of light on the wall, the folds of the curtains, the color of the HomePod mini that I have on the bedside. table at night or the light coming through the window. The important thing is not only to identify these elements, but really watch themspending a few seconds on each. Saying, “Okay, here’s what’s in front of me and I’m looking at you in detail. »
Touch: 4 different sensations
Then we move on to discovery four things we can touch. This point is particularly effective because it physically connects us to our environment. The softness of the sheets between my fingers, the firmness of the mattress under my body, the texture of the pajamas or the cool temperature of the pillow.
Sharpen your hearing: 3 sounds
The third step consists of hear three different sounds. This may seem difficult at first, especially if we live in a quiet place, but it's surprising how many sounds we can detect when we really pay attention: the distant hum of the refrigerator, the movement of our body, or the sound of our own body. breathing. It's not about searching for extraordinary sounds, but about being aware of what's around us.
Aromas in the air: 2 smells
For the fourth step, we focus on look for two different smells. This exercise can be particularly relaxing if we have incorporated pleasant aromas into our nighttime routine. It could be the aroma of the air freshener in our room, if we took a shower before going to bed, put cream on it… Identifying smells helps us activate another part of our brain, moving it away from the intrusive thoughts.
The final touch: 1 flavor
Finally, we focus on identify a flavor. It could be the aftertaste of toothpaste after our nightly ritual, the taste of the relaxing infusion we drink before bed or the delicious dessert we enjoyed. This last stage closes the circle of sensory stimulation and is the most abstract of all.
Why this relaxing technique works
The effectiveness of this method lies in several factors. First of all, forces us to focus on the presenttaking our minds away from worries about the past or the future. In addition, by engaging all our senses sequentially, we create a sort of “body scan” which naturally induces a state of relaxation. The technique also works because it goes from plus to minus (from 5 to 1), which coincides with the natural relaxation process. We begin with sight, our most active sense, and end with taste, the most subjective and personal of all.
What's interesting is that this technique complements perfectly with the Apple Watch's sleep tracking. While we are performing the 5-4-3-2-1 exercise, our clock is already chiming monitor how our heart rate begins to slow and how our body prepares for rest. The next morning, you will see in the Health, Vital Signs or AutoSleep app that your sleep was more restful.
watchOS 11 Vital Signs app
If you want to try this combination, I suggest you start by setting your Apple Watch to notify you about 30 minutes before your usual bedtime. When you receive the notification, start your bedtime routine and, once in bed, do the 5-4-3-2-1 exercise. This is something that can easily take 15 or 20 minutes. This is the key to technique. A perfect union between technology and spirit.
Cover image | free pik
Source | University of Monterrey
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