Sleep

Sleep

GET A BETTER NIGHT'S SLEEP; AND HAVE SENSORY DREAMS

GET A BETTER NIGHT'S SLEEP; AND HAVE SENSORY DREAMS

COUNTDOWN TO THE PERFECT SLEEP

There is a perfect lead up to sleep, starting around 3 hours before lights out, that should ensure you get the best night’s rest possible.

The full countdown is laid out in detail  in the last chapter in the book. A perfect end to the perfect sensory day.

Here’s a look at some of the key points...

 

 

TURN YOUR SCREENS OFF!

AT LEAST TWO HOURS BEFORE you go to sleep there should be no more looking at phones and tablets.

We’re conditioned to the blue light of morning being a signal for waking up. The blue-white light of the screens has the same effect, stimulating cortisol and makes us more alert.


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MELLOW TUNES

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Research has shown that listening to relaxing music for forty-five minutes before sleep helps you drift off faster, and sleep for longer.

WRITE A PLAN FOR THE NEXT DAY

Writing something down before you go to bed has been shown to help improve your sleep. But one study measured the quality of sleep of participants who either wrote a journal of the day just gone, or a plan for the day ahead.

Those who planned for the day coming, slept better.


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BE COOL

TEMP

Our body temperature naturally drops during sleep in accordance with our circadian rhythm.

It may seem a little cool for some, but between 16-19ºC, 60-66ºF is the optimum temperature to keep your body temp at the best natural level for rest.

SENSORY DREAMS

Research into the effect of sounds and aromas on the content of our dreams has had mixed results.

But what is evident, is that sensorially enhanced dreams are acheivable. Combining sound with aroma can guide your night-time fantasies, and have a huge benefit on your mental state the following day; even making you more creative.


Playing evocative soundscapes while asleep has been shown to be an effective way to sway the theme or mood of your dreams. Listen to a tropical beach and dream of summer. Urban soundscapes have been shown to induce more surreal thoughts.

Play one of the sounds below – the are more on the Sense Soundcloud page – while you’re asleep. If possible, have it set to start playing about an hour after you turn the lights out and close your eyes.


Next project Sensory Sounds

Sounds that enhance taste,
tell us information, and
make the world more beautiful

 

GET THE BOOK

GET IN TOUCH

GET IN TOUCH

For enquiries related to the book, contact Jon Wood
Otherwise send an email to hello@sensebook.co.uk
Visit sensoryexperiences.co.uk for projects

For enquiries related to the book, contact Jon Wood
Otherwise send an email to hello@sensebook.co.uk
Visit sensoryexperiences.co.uk for projects

For enquiries related to the book, contact Jon Wood
Otherwise send an email to hello@sensebook.co.uk
Visit sensoryexperiences.co.uk for projects

For enquiries related to the book, contact Jon Wood
Otherwise send an email to hello@sensebook.co.uk
Visit sensoryexperiences.co.uk for projects

For enquiries related to the book, contact Jon Wood
Otherwise send an email to hello@sensebook.co.uk
Visit sensoryexperiences.co.uk for projects