[Name], I hope you are finding nuggets of gold throughout this series, only picking up those you think will help your child and can be easily incorporated into your life.
I know there'd be a lot of information coming your way but it’s almost over and then it will be weekly small snacks of sleep-related information.
Today, we'll explore a fascinating aspect of relaxation and better sleep that often goes unnoticed—the eyes.
If we stop and think about it, it makes sense. Think about us living in primitive times. We would use our eyes to scan the world around us to see if there are any dangers. Eye movements would be connected to our need to be alert or the opportunity to relax and go about our day. Knowing this, we can use our eye movements to signal that we are safe.
Today’s activity will only indirectly activate the vagus nerve. It’s focus is more about relaxing muscles that are often tense which will make it easier to shift from alert or relaxed.
Here are two versions of the same idea. I’ll start with the easier one first (it’s where I had to start).
Sitting up or lying down, pick a focus point that is at least arm’s length away but could be much farther away. Look at that point while moving your head in a circle so your eyes need to in their sockets to keep the point in view. This isn’t a staring contest. Blinking is relaxing. Blink frequently. It could also be done with a soft gaze, that is, with eyes half closed and trying to blurry the point. Move slowly in both clockwise and counterclockwise circles. Notice if there’s any tension in the jaw, neck, and shoulders.
If you want to directly connect with the vagus nerve while doing this, while going around the circle in one direction, include diaphragmatic breathing (are you tired of me reminding you? 😊) and say slowly, “Inhale 1, 2, 3, 4. Now change direction and exhale 1, 2, 3, 4.” This would be repeated. Diaphragmatic breathing is important for connecting with the vagus nerve and to supporting the body’s relaxation response.
The second method is similar. The eyes are closed while moving the eyes slowly in a circle first in one direction and then in the other direction. The slow and deep inhalation and exhalation should also be part of it to get deeper relaxation. I found my eyes seemed to jump instead of following a smooth movement when I initially tried this.
Possible relaxation points while doing this technique: soft focus/lots of blinking, slow eye movement, relaxing the neck and shoulders, diaphragmatic breathing.
Tomorrow, a bedtime eye movement that preps your child for sleep: Day 11: Side Eyes for Sleep