https://www.narcolepsylifeacademy.com/blog daily 0.75 2024-12-01 https://www.narcolepsylifeacademy.com/blog/stretching-for-better-sleep-with-narcolepsy monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/e93ecaf3-a308-4bfd-9a57-cbb3dc6b3ae0/Cooldown+and+Stretching.jpg Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/f718814c-8b28-46c7-ae3d-455f7637667d/Seated-Forward-Fold Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Seated Forward Fold Calm your mind and stretch both your back and hamstrings by sitting with legs extended, folding forward from the hips as you exhale. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/7da02b08-1756-4e13-85b8-770fce90727a/Cat-Cow-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Cat-Cow Pose Improve your spinal flexibility and relieve back stiffness with this gentle flow on your hands and knees. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/5b40f85b-2851-4f0b-aa52-89a66f502e2b/Thread-The-Needle-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Thread the Needle Open your shoulders and relieve upper back tension with this soothing stretch. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/52bddc49-51f0-4665-8fb0-434367946223/Childs-Pose-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Child’s Pose Ease tension in your back, shoulders, and neck, and promote full-body relaxation in this comforting position. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/7e6ad766-b0b2-46b8-8fa8-382b23ad10e8/Happy-Baby-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Happy Baby Stretch your hips and lower back while creating a soothing effect on both mind and body. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/407b5218-76bc-4b00-b3ea-bcca3c90aede/Figure-Four-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Figure Four Stretch Target your hips and lower back, relieving common areas of tightness. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/36034274-65f0-4b2c-ba27-1c6e673d6604/Reline-Twist-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Reclined Twist Alleviate tension in your lower back and improve spinal mobility with this relaxing twist. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/2872a6b8-b24d-4088-8cd0-766cad593999/Supine-Knee-to-Chest-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Supine Knee-to-Chest Stretch Ease lower back pain and prepare your body for a better night’s sleep with this simple stretch. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/b3b0e3b1-b3f3-4168-9c29-1a3f8672aae6/Cobra-Pose-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Cobra or Sphinx Pose Stretch your lower back and abdominal muscles, reducing stress and fatigue. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/7b0a9f71-b749-4dc2-a367-20893851ba0c/Legs-Up-The-Wall-Stretch Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Legs Up the Wall Aid circulation, relieve tired legs, and promote a calming effect on the body by elevating your legs. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/0ece5102-7127-4910-bfd1-7f07adf06358/Corpse-Pose-Savasana Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Corpse Pose (Savasana) Finish with deep relaxation, integrating the benefits of the stretch sequence and preparing your body for deep sleep. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/40cdc6f8-1825-4121-b082-4ba58e484fb3/Kaizen+Life+Academy+App.png Blog - The Benefits of Stretching Before Bed for a Better Night's Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.narcolepsylifeacademy.com/blog/understanding-positive-psychology-to-improve-life-with-narcolepsy monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/3e543833-0aea-45f5-bf24-88a7e16cb3a4/Positive-Psychology-Coaching.jpeg Blog - Understanding Positive Psychology to Improve Your Life with Narcolepsy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/a03eff34-1f82-47df-be7f-4a9cf48a4152/AdobeStock_495075320+Large.jpeg Blog - Understanding Positive Psychology to Improve Your Life with Narcolepsy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.narcolepsylifeacademy.com/blog/decoding-eft-tapping-a-therapeutic-approach-for-sleep-disorders monthly 0.5 2023-11-09 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/3515b7b4-ebce-47e9-a41a-2a9754f3c7c5/EFT-Blog-Image.jpeg Blog - Decoding EFT Tapping: A Therapeutic Approach for Sleep Disorders https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/5d177e07-88bb-436d-92d3-4633847ebeb6/EFT-Tapping-Benefits.png Blog - Decoding EFT Tapping: A Therapeutic Approach for Sleep Disorders - Breaking Down EFT Tapping: A Body-Mind Technique In essence, EFT Tapping is a body-mind strategy (which we refer to as a somatic practice), designed to mitigate emotional discomfort by tapping specific points located on your face and upper torso, all while concentrating on bodily sensations or troubling thoughts and emotions (Stapleton, 2020). Stress is not just an abstract emotion; it has tangible physical repercussions, especially on our nervous system https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/91ca96d2-41dc-48fd-8798-728a3f26eb65/EFT-Tapping-Locations.png Blog - Decoding EFT Tapping: A Therapeutic Approach for Sleep Disorders - The Essentials of Clinical EFT Clinical EFT is the standardized form of acupoint tapping that has been substantiated through clinical studies. It sets itself apart from other EFT variations that have emerged since the 1990s. Incorporating a diverse range of 48 techniques from contemporary psychology, such as Cognitive-Behavioral Therapy and Prolonged Exposure Therapy, Clinical EFT is a specialized version of Emotional Freedom Techniques (Church, 2013). It's important to note that Clinical EFT isn't a quick fix. Issues like trauma and anxiety are complex, involving both mental and physical aspects, often rooted in past experiences or the subconscious mind. Multiple sessions of clinical tapping are often needed to dig deeper into these issues, offering gradual relief from distressing thoughts and emotions. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/fa47dbd2-38c8-4f33-a58b-b5997b4f1b7b/EFT+Tapping Blog - Decoding EFT Tapping: A Therapeutic Approach for Sleep Disorders - Tap and Recite the Empowering Statement While you tap the fleshy side of the hand connected to the pinkie finger with the fingertips of the opposite hand recite the empowerment statement two to three times aloud. Examples: "Even though I want more candy, I fully accept myself"; "Though my shoulders feel tense, I accept this feeling". https://www.narcolepsylifeacademy.com/blog/understanding-change-for-successful-personal-transformation-with-narcolepsy monthly 0.5 2022-12-31 https://www.narcolepsylifeacademy.com/blog/how-to-have-clear-sinuses-for-better-sleep monthly 0.5 2024-01-11 https://www.narcolepsylifeacademy.com/blog/10-life-changes-you-can-experience-by-mindfulness-and-meditation monthly 0.5 2022-10-18 https://www.narcolepsylifeacademy.com/blog/the-5-biggest-mistakes-you-can-make monthly 0.5 2022-12-31 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666064129768-0DC6MCPQ0FIS991LNHXU/Belief.jpeg Blog - The 5 Biggest Mistakes You Can Make https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666063984811-Z1RDI6YWNT81U59R0NEL/Missed+Target+%28L%29.jpeg Blog - The 5 Biggest Mistakes You Can Make https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666064826984-QK9E48944AVEOD3N333N/A+Goal+Without+A+Plan+Is+Just+A+Wish.jpeg Blog - The 5 Biggest Mistakes You Can Make https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666064591129-2J7L0QM7CUWMCC1NQL6N/Invest+In+Yourself.jpeg Blog - The 5 Biggest Mistakes You Can Make https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666065115668-MDB8ABJHDL98JPYK166R/Change+Takes+Time.jpeg Blog - The 5 Biggest Mistakes You Can Make https://www.narcolepsylifeacademy.com/blog/neurostimulation-with-feelzing monthly 0.5 2022-10-18 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665997641504-JG29MUUFXCRF124F5ML1/Feelzing-ANS-Balance.jpeg Blog - Neurostimulation Using FeelZing - How It Works FeelZing works by sending a patterned electric waveform to the nerves of the Autonomic Nervous System (ANS), creating the optimal state for focus and productivity: calm alertness. For this optimal state, we need our ANS to up-regulate and balance our sympathetic and parasympathetic nervous systems. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665998046807-2JS83JD704SI9Y07TKJ2/FeelZing-Too-Much-Sympathetic.jpeg Blog - Neurostimulation Using FeelZing - The sympathetic nervous system The sympathetic nervous system (colloquially: “fight or flight”) creates alertness and action by increasing heart rate, respiration, and releasing adrenaline. With too much activity in the sympathetic nervous system, we feel stressed, agitated, and anxious. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666004085469-CIDXCVXPO6YUEWD5HN2X/FeelZing-Too-Much-Parasympathetic.jpeg Blog - Neurostimulation Using FeelZing - The parasympathetic nervous system The parasympathetic nervous system (colloquially: “rest and digest”) creates calm and recovery by slowing heart rate, respiration, and triggering functions like digestion. With too much activity in the parasympathetic nervous system, we feel lethargic and apathetic. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666004413732-KM72ES1V5OOE4NSLYTU5/FeelZing-Restore-Balance-Image+Medium.jpeg Blog - Neurostimulation Using FeelZing - FeelZing restores balance so you can be productive Based on the literature of peripheral nerve stimulation, Thync’s scientists developed a unique high-frequency and high-amplitude waveform to most effectively stimulate nerves connected to your autonomic nervous system. The FeelZing patch is placed behind the ear on the mastoid. This area contains important nerve connections to the sympathetic nervous system (i.e. greater auricular and lesser occipital nerves) and parasympathetic nervous system (i.e. the vagus nerve). Stimulation of these nerves together creates an optimal state of balance in the autonomic nervous system, resulting in a calm, energized state — without jitters or anxiety. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666004951067-D0E1W8XU5C9X81FZ7MHS/FeelZing-Research-Image.jpeg Blog - Neurostimulation Using FeelZing - FeelZing increased energy for 84% of users In a double-blind, placebo controlled study, 84% of subjects reported a moderate or strong increase in energy levels when using FeelZing. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1666005039017-CA6767J5V8APDXJTM0Y6/FeelZing-Customer-Research-Chart.jpeg Blog - Neurostimulation Using FeelZing - Customers claimed a positive effect on their mental health In a 2019 survey, the following benefits were mentioned by 90% of patches users: greater alertness, attentiveness, and focus, increased motivation and productivity, and reduced mental and physical fatigue. https://www.narcolepsylifeacademy.com/blog/neurostimulation-using-neorhythm monthly 0.5 2024-12-01 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665974078962-O4FON6C9K08D27MHS9IS/Wearing_the_neoRhythm.jpeg Blog - Neurostimulation Using NeoRhythm - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665974335155-HCUFR7L9VC4TDTURG2K1/NeoRhythm1.png Blog - Neurostimulation Using NeoRhythm - How does the NeoRhythm work? NeoRhythm is a unique wearable device that suggests the brain which frequencies to work at. It uses electromagnetic pulses of medium intensity and is called a Mi rTMS device (medium intensity repetitive transcranial magnetic stimulation). It has six programs you activate to stimulate a specific mental state: Improve sleep; Pain control; Enhance mental capacity; Theta meditation; Deep relaxation; Energy and vitality. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665976008661-8U62RXZ323XNUWHACJUH/NeoRhythm-Sleep-Position.jpeg Blog - Neurostimulation Using NeoRhythm - Improve Sleep It is recommended wearing NeoRhythm at the occiput (back of the head) for 20min before lying down. Afterward, you have an option for setting a timer to have the program run for up to 8 hours. It can be placed anywhere close to the head. I personally keep it inside my pillow case but you could place it on your bedside table. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665976387126-OIPWYLZD5PN2R8EJLKTV/NeoRhythm-Pain-Control-Position.jpeg Blog - Neurostimulation Using NeoRhythm - Pain Control The NeoRhythm must be positioned on a slightly lower position at the back of our head to cover the parietal and temporal lobes or around the neck. One session lasts 40min. It is recommended using the Pain Control program twice a day. It can also be placed on or around any other areas of the body where you are experiencing pain. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665976648022-16NQIWOD8Z0FEMOF6TII/NeoRhythm-Enhance-Mental-Capacity-Position.jpeg Blog - Neurostimulation Using NeoRhythm - Enhance Mental Capacity Frontoparietal lobes play an essential role in our cognitive functioning, which is the NeoRhythm is placed not on the top of the head but in a slightly lower position towards the forehead. One session lasts from 30 to 60min. It is recommended using the Enhancing Mental Capacity program up to three times a day. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665977251860-LMBXCCVFTBSBL00UVGC8/NeoRhythm-Meditation-Position.jpeg Blog - Neurostimulation Using NeoRhythm - Theta Meditation NeoRhythm offers two programs to support meditation, the Theta Meditation and the Meditation for Calming & Synchronization. During both subprograms, it is placed above the ears; only the duration of the stimulation that differs. Theta Meditation should run for as long as the optimal duration of the treatment is. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665976974286-UV3872YSPEEO9OFWGNS1/NeoRhythm-Relaxation-Position.jpeg Blog - Neurostimulation Using NeoRhythm - Deep Relaxation For this simulation program, NeoRhythm is placed at the occiput. One session lasts from 30-60min. It is recommended using the Deep Relaxation program once or twice a day, depending on your needs. A headband is also available to be purchased (although any headband could be used) to help keep it in place. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665977591180-XNEBEH71Y4K7G814ITSJ/NeoRhythm-Energy-and-Vitality-Position.jpeg Blog - Neurostimulation Using NeoRhythm - Energy and Vitality NeoRhythm is placed over the prefrontal cortical region. One session lasts 30-60min. It is recommended using the Energy and Vitality program once or twice a day, depending on the needs. I use this program setting when I first get up in the morning and also throughout the day, mixing it up with the Enhance Mental Capacity program setting. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/40cdc6f8-1825-4121-b082-4ba58e484fb3/Kaizen+Life+Academy+App.png Blog - Neurostimulation Using NeoRhythm - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.narcolepsylifeacademy.com/blog/the-importance-of-setting-goals monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665954616810-BV5AN94L7U6TK0DXJVYD/SMART+GOALS+IMAGE.jpeg Blog - The Importance of Setting Goals https://www.narcolepsylifeacademy.com/blog/coaching-explained monthly 0.5 2022-10-22 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665907796301-R8Z7O03CSENU1HJNYD8E/Coaching_Explained.jpeg Blog - Coaching Explained - Introduction Coaching has evolved significantly from its early performance-based sporting origins but still shares similarity with those origins. People generally start looking to work with a coach when they are seeking greater clarity, direction, knowledge and help in moving forward toward their goals. It doesn’t matter if those goals are based around lifestyle management, health, career, performance, personal development, relationships, behavioural change or simply to start living their best life ever, people are generally seeking to achieve their ideal optimal states. But what else is involved? Let’s have a more in-depth look at what coaching is all about. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665916161958-P48TPOFR1R286Y4NNVRP/Coaching_Professional_Roles.jpeg Blog - Coaching Explained - Make it stand out Roles played by various professionals https://www.narcolepsylifeacademy.com/blog/5-tips-on-how-to-manage-your-energy-levels monthly 0.5 2022-10-09 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1665280861899-PJVAH1C0E2SFR5OEUY36/5+Tips+For+Managing+Energy.jpeg Blog - 5 Tips on How to Manage Your Energy Levels With Narcolepsy - Make it stand out Learn how to manage the energy you already have when living with Narcolepsy. https://www.narcolepsylifeacademy.com/blog/6-gratitude-building-strategies monthly 0.5 2022-09-21 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1663717090577-XTIQ1CSQAX4K8ZPI1MCX/AdobeStock_287274946+Medium.jpeg Blog - 6 Gratitude-Building Strategies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.narcolepsylifeacademy.com/blog/benefits-of-meditation-for-narcolepsy monthly 0.5 2022-08-25 https://www.narcolepsylifeacademy.com/blog/beating-procrastination monthly 0.5 2024-07-19 https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658654581021-0R30KMWNG2IKVP9RB828/What-brings-you-joy.jpeg Blog - Beating Procrastination - 1. Prioritize opportunities If something isn't important to you, you'll probably spend very little time trying to achieve it. That reality is the basis of your priority list. The achievements that really matter most belong at the top. Focus on the things that give you the most inner joy and happiness. Once your list is in place, start at the very top. The most important thing deserves the most attention. You're guaranteed satisfaction once you achieve it! https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658653199947-RIXTIZ6EXONGY9WV885Q/Discover_why_you_are_procrastinating.jpeg Blog - Beating Procrastination - 2. Discover why you're procrastinating Ask yourself questions to determine the reason for your indecision. Every form of procrastination is simply a delayed decision. Is there a fear that you're avoiding or is the task unpleasant? Is it that you are really that you are too tired? Once you find out what's truly in the way, you can get past it and get to work. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658653897602-7483JV7KK34ZYEKN3IRK/Breakdown_tasks.jpeg Blog - Beating Procrastination - 3. Break down tasks into achievable bits It's easy to put things off because they seem too overwhelming. You can fix this by breaking down your tasks. This makes them seem more attainable. Set very small tasks. Setting daily tasks allows time each day to work towards something. Once you've checked something off your list, you'll be one step closer to the prize. The feeling of progress is incomparable! https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658656569481-DLWCQI6IL3GR0LA0EV37/Renew-Your-Commitment.png Blog - Beating Procrastination - 4. Renew your commitment each day In order to stay on track, it's important to maintain commitment to the goal. That can be easily achieved by renewing your commitment each day. When you wake up, remind yourself of your purpose. Take a look at what you're motivated to achieve. The feeling of excitement about achieving a desired goal is constantly alive. You just need to reengage it regularly. Daily renewal helps you to zone in on what means the most to you. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658655673083-0Y3AY6B0LK8071MDCXGF/Reward+yourself.png Blog - Beating Procrastination - 5. Reward yourself for each achievement It's important to keep yourself engaged and focused on each goal A great way to do this is to reward yourself. To maintain commitment, you have to reward yourself and celebrate every step of the way. Treat yourself to something you've always wanted. Being kind to yourself is the best way to motivate continued focus on goals and is so important with narcolepsy. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658655945579-SLVF6LJEN1C4K6RMI82V/One-Minute-Rule.png Blog - Beating Procrastination - 6. Employ the one-minute rule Throughout your day, your mind will constantly bring to your attention things that you need to accomplish. As you think of these things, write them down. If the task would take less than a minute to complete, why not just do it now and get it over with? This helps avoid increasing mental stress and cognitive overload by having too many things on your list. This step alone will help you feel more productive. https://images.squarespace-cdn.com/content/v1/61d3bd4b306cc929f4a7dc38/1658656159058-ACBLEC4YYNU8APMBXATZ/Clean-Desk.png Blog - Beating Procrastination - 7. Get rid of clutter Clutter is a drain on your mental energy. A clutter free environment promotes action, while cluttered space fuels procrastination. Commit to spending 10 minutes per day straightening up your home or office and throw away as many things as you can that you don’t need. Remember that the things that clutter your space are robbing you of your peace. 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