🛌 The Theory of Sleep Instinct｜Practical Implementation Steps
Application of the Theoretical Model in The Theory of Sleep Instinct: Operational Steps (For empirical users’ reference; the illustrations below are for demonstration purposes)
1⚫ Environment and Sleeping Surface:
The choice of mattress and bedding should be entirely based on personal comfort, posture can be adjusted freely, as long as it feels comfortable. It is worth noting that, from the perspective of spinal alignment and ergonomics, it is recommended to sleep without a pillow (this applies to infants as well). Lightweight clothing can be used instead, to absorb drool and help confirm sleep position.
2⚪ Postural Trigger Conditions:
The body lies prone, with the head naturally turned to one side, and both arms bent and placed alongside the body or near the pillow. The chest and abdomen must be firmly in contact with the surface, forming the common "prone posture" seen in mammals.
3🔴 Respiratory Perception: The Rhythmic Movement of the Abdomen and the Core of Parasympathetic Induction
After lying prone and remaining still, diaphragmatic breathing will naturally emerge. By continuously sensing the rising and falling of the abdomen, the activation of the parasympathetic system is indicated, and sleep will follow shortly. (The duration varies by individual, approximately 5 to 10 minutes.)
- Note: This part is easily overlooked. Although in theory the body will naturally switch to diaphragmatic breathing, due to long-term habits of sleeping on the back and the discomfort from a sudden change in posture, frequent adjustments in sleep position may instead lead to excessive interference with the sleep signals, hindering the rhythmic movement of diaphragmatic breathing and making it more difficult to fall asleep.
The author can only remind everyone here: sleep is an extremely relaxed and natural process, and there is no need for excessive adjustments or preparation—because you'll fall asleep in no time.
4🟠 Thoughts and Anxiety Management: The Principle of Non-Intervention
This theory does not advocate clearing the mind. As long as the postural conditions are met, thinking and recalling do not hinder sleep. Sleep is an innate animal instinct, if one wants to sleep, one can naturally fall asleep. Emphasizing "pre-sleep preparation" is actually a form of interference and is logically unsound.
- Note: At this point in the explanation, accompanied by the illustrative images, readers may begin to notice something: "This state feels very much like when I get a massage or stress relief therapy." In fact, the similarity is no coincidence.
Because when you get a massage or stress relief therapy, combined with a certain posture, you naturally activate the sleep switch. This is also where many people misunderstand, thinking that the massage therapist or stress-relief specialist is highly skilled and able to make you fall asleep. In reality, it's all thanks to diaphragmatic breathing.
5🟡 Identifying Misleading Sensations
First-time practitioners may mistakenly feel neck discomfort or body misalignment. This is mostly caused by disoriented postural memory, not physical injury. During sleep, the entire body's muscles are relaxed, and a normal posture will not cause harm.
6🟢 Definition of Postural Angles:
"Side sleeping" refers to the shoulders being at a 90-degree angle to the ground; "prone sleeping" refers to the inner chest forming an angle less than 90 degrees, with the chest and abdomen clearly in contact with the surface. This definition helps distinguish habitual mistakes.
7🔵 Recommendations for Supportive Aids:
Long body pillows, short pillows, and blankets can all be adjusted according to individual body type and sleep posture. The principle is “relaxation and stability coexist,” with no fixed format required.
8🟣 Time Investment and Habit Formation Period:
According to practitioners' experiences, this posture requires an adaptation period ranging from one month to one year. Once the habit is established, both sleep onset speed and stability increase significantly.
- Note: If adopting the "prone position" (lying face down) still results in difficulty falling asleep, the author believes this should be observed and assessed on a case-by-case basis. From a logical standpoint, this does not directly refute the evolution-based framework of the Theory of Sleep Instinct. This is clarified here.
9🟤 The Concept of Dynamic Sleep:
The sleep process is a micro-dynamic process. Turning over or shifting during sleep is an instinctive adjustment mechanism in animals and does not require intentional stillness.
- Note: The author believes that sleep is, in fact, a micro-dynamic process. “Whether one can fall asleep” and “the quality of sleep” should be discussed separately. However, regardless of the distinction, the “prone position” (lying face down) can continue to be adjusted and maintained throughout the sleep process. Even the common issue of “difficulty falling back asleep after waking” can be resolved through the prone position. As long as you want to sleep, you can sleep.
10⚫ Elimination of External Factors:
Although the Theory of Sleep Instinct is grounded in evolutionary theory and animal instinct, it still has its limits. Therefore, please avoid consuming caffeine or other central nervous system stimulants (including drugs) within 6 hours before sleep, to prevent misjudging the effectiveness of the “prone position” (lying face down).
- Note: To avoid misunderstanding, the author offers a simple example: “Feeling hungry and wanting to eat” is an animal instinct. However, if you take drugs, you may no longer feel hunger, or even thirst. It’s the same principle.
