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A review by mrshood
The Power of the Downstate: Recharge Your Life Using Your Body's Own Restorative Systems by Sara C. Mednick
Did not finish book. Stopped at 58%.
4.0
At 55%, I wrote: This book is way more informative than I expected. I assumed it would be a book about rest and relaxation, but it's really about overall health and well-being, with a focus on that elusive concept known as sleep. The author makes the mysterious familiar, and adds a ton of practicality to the mix. I learned not to snack between meals from this book. Highly recommended for anyone looking to feel better (everyone)!
I DNF'd around 65%. It's a great book, but it seems kind of repetitive and not a lot of new info after the first half. The action items at the end are pretty much my major take away, so here it is pasted for you:
DOMAIN 1: Vagus, Baby
Action Item #1: Practice slow, deep nasal breathing.
Action Item #2: Practice HRV biofeedback.
Action Item #3: Connect with nature once or twice a week.
Action Item #4: Practice meditation three times a week.
Action Item #5: Do twenty minutes of inversion poses three times a week.
Action Item #6: Engage in consensual physical connection as much as possible.
Action Item #7: Practice autogenic training daily.
DOMAIN 2: Sleep Your Way to the Bottom (of the Downstate)
Action Item #1: Early to bed, every night.
Action Item #2: Take naps 3 times a week between 1 p.m. and 3 p.m.
Action Item #3: Stop caffeine early in the day and all liquids three hours before bed. (Yes, that includes alcohol.)
Action Item #4: Take a nightly dose of melatonin.
Action Item #5: Control your light exposure.
Action Item #6: Keep a consistent bedtime and wake time schedule.
DOMAIN 3: Exercise Your Right to Recovery
Action Item #1: Exercise for 30 minutes at least 3 times a week.
Action Item #2: Exercise in the morning for weight control and in the late afternoon for muscle building.
Action Item #3: Use your autonomic system to inform your workout schedule.
Action Item #4: Practice nasal breathing throughout your entire workout.
Action Item #5: Exercise in nature whenever possible, ideally with a friend, family member, or pet, at least three times a week.
Action Item #6: Exercise at a consistent time each day.
DOMAIN 4: You Are What and When You Eat
Action Item #1: Eat breakfast every day.
Action Item #2: Eat good-for-you foods throughout the day, every day.
Action Item #3: Practice intermittent fasting.
Action Item #4: Schedule your meals to occur within a twelve-, ten-, or eight-hour window.
Action Item #5: Set consistent mealtimes.
Action Item #6: Buy your food at farmers’ markets once a week, join a CSA (community-supported agriculture), or plant your own vegetable garden.
I DNF'd around 65%. It's a great book, but it seems kind of repetitive and not a lot of new info after the first half. The action items at the end are pretty much my major take away, so here it is pasted for you:
DOMAIN 1: Vagus, Baby
Action Item #1: Practice slow, deep nasal breathing.
Action Item #2: Practice HRV biofeedback.
Action Item #3: Connect with nature once or twice a week.
Action Item #4: Practice meditation three times a week.
Action Item #5: Do twenty minutes of inversion poses three times a week.
Action Item #6: Engage in consensual physical connection as much as possible.
Action Item #7: Practice autogenic training daily.
DOMAIN 2: Sleep Your Way to the Bottom (of the Downstate)
Action Item #1: Early to bed, every night.
Action Item #2: Take naps 3 times a week between 1 p.m. and 3 p.m.
Action Item #3: Stop caffeine early in the day and all liquids three hours before bed. (Yes, that includes alcohol.)
Action Item #4: Take a nightly dose of melatonin.
Action Item #5: Control your light exposure.
Action Item #6: Keep a consistent bedtime and wake time schedule.
DOMAIN 3: Exercise Your Right to Recovery
Action Item #1: Exercise for 30 minutes at least 3 times a week.
Action Item #2: Exercise in the morning for weight control and in the late afternoon for muscle building.
Action Item #3: Use your autonomic system to inform your workout schedule.
Action Item #4: Practice nasal breathing throughout your entire workout.
Action Item #5: Exercise in nature whenever possible, ideally with a friend, family member, or pet, at least three times a week.
Action Item #6: Exercise at a consistent time each day.
DOMAIN 4: You Are What and When You Eat
Action Item #1: Eat breakfast every day.
Action Item #2: Eat good-for-you foods throughout the day, every day.
Action Item #3: Practice intermittent fasting.
Action Item #4: Schedule your meals to occur within a twelve-, ten-, or eight-hour window.
Action Item #5: Set consistent mealtimes.
Action Item #6: Buy your food at farmers’ markets once a week, join a CSA (community-supported agriculture), or plant your own vegetable garden.