Sleep Recovery practice benefits
In extensive research studies, practices incorporated in the First Responder Sleep Recovery Program have been proven to:
Improved ability to fall asleep and maintain sound sleep quality
Mental clarity, improved mood and stress relief
Improved cognition and rapid memory recall
Activation of the parasympathetic nervous system
Decrease in cortisol production and other stress hormones
Calming of the nervous system
Decreased respiratory and cardiac rates
Increased perfusion and oxygen exchange
Deeper and more regular respiration patterns
Progressive muscular relaxation
WHAT IS A Sleep Recovery Practice?
A Sleep Recovery Practice (SRP) is a restorative, integrative method for relaxation and improving sleep patterns, tailored for shift workers. It also serves to relieve stress and chronic trauma exposure. The SRP integrates 3 physical and mental practices for a total and complete sense of renewal and reset.
SRP is a three phase practice that incorporates
1. Functional Mobility for fascial release
2. Retraining the Nervous System through Deep Breathing Techniques and Patterns
3. Progressive Muscular Relaxation and Sleep-based meditation
Once first responders learn the Sleep Recovery Practice in person, they are equipped with the skills and resources to continue to practice on their own. We provide all participants access to downloadable professionally recorded Sleep Recovery Practices.
The foundational pillar of this practice is the guided relaxation technique rooted in an ancient meditative practice known as Yoga Nidra. Nidra translates to "sleep". It is an ancient meditative practice dating back to 2500 B.C.E. Yoga Nidra has been studied by over a dozen universities and research institutes, and also endorsed by the Department of Defense (DOD) since 2006.
The founder of the Sleep Recovery Program has tailored this guided relaxation practice specific for the first responder community: the police and fire services.
FAQS - SLEEP RECOVERY PRACTICE
Why should I practice?
This unique form of physical and mental practice helps restore the body and mind. The 30 minute meditation has been shown to restore the body in the same way it would take the body to restore after a few hours of sleep . In a way, it is the ultimate power nap! It is an effective way to train the mind to enter sleep more efficiently. This practice is powerful to “reset” the subconscious mind and has been shown highly effective for calming the busy mind, healing from Post Traumatic Stress, and even cutting bad habits, and overcoming addictions.
How is it different from other forms of meditation?
This practice is an easy way to meditate. It is easy in that the practitioner does not have the struggle of “clearing the mind” and fight busy thoughts. Instead, the practitioner is given guidance to focus on, and this intentional sequence of breath work and visualizations guide the mind from thinking to feeling. During the process, your brain waves slow down as you consciously experience the state between sleep and awake. Research shows profound changes in brain architecture (neuroplasticity) and function after a daily practice for 8 weeks, as well as positive physiological effects.
How do I practice?
No experience meditating necessary. For optimal results stretch or do some gentle physical movements for a few minutes before the beginning the guided meditation. The practice can be done in many ways whether, seated, reclined or in a completely supine position. We recommend that the practice is done by lying down on a flat surface, either on the bed or on a yoga mat on the floor. You may use a thin pillow under the neck and a blanket over the body.
What should I expect?
Everybody has different experiences during their first practice. Some feel calm, some fall asleep, some drift into the luminal state between sleep and wake. Occasionally some people find difficulty lying still for extended lengths of time, so it is recommended to start with a shorter practice but as you continue to practice you’ll find ease and full relaxation comes easier. It’s just like training a muscle! Some typical experiences may include a physical release feeling, clear mindedness and lucid dream like states of consciousness. Feeling complete stress relief and a renewed sense of peace is what is often experienced post - practice. It’s a feeling of coming home to yourself.
When should I practice?
Anytime! People tend to practice in the early am or late pm to start or end the day, but the practice can be beneficial at any hour.
Please contact us with questions regarding the practice Firstrespondersleeprecovery@gmail.com.
We are honored to teach the great first responders in the United States and Canada! We look forward to supporting the great members of your organization, let’s work together towards the common goal of empowering the health and wellness of the brothers and sisters on the job!