Here in Lucidology 101 Part 3, you’re about to find out how to use the “stop, drop & roll” sleep command to fall asleep quickly by having your body tell you to fall asleep, and then giving it the “yes” command to tell it to fall asleep. sleep asleep
In the last section we discovered that sleep paralysis is more likely when you wake up and go back to sleep without moving at all. So to do that, you need a way to fall asleep quickly and reliably. The question is, how do you do that?
Independence of mind and body
The key is in the principle of “mind-body independence”. Mind-body independence means that your mind and body never know precisely what the other is doing. For example, your body grows hair, transcribes DNA, digests food, produces blood cells, and regenerates tissue. Your mind is mostly unaware of all this. If you had to think about each one, you would never do anything else. This is mind-body independence.
Mind-body independence also works in reverse. When your mind falls asleep, your body is never completely sure what happened and whether or not your mind is really asleep. So how does your body know when to go into sleep paralysis?
The key is that even though the mind and body act independently, they still communicate through language. By learning the words of this language you can speak biologically with your body and make it fall asleep whenever you want.
Your first word in this language
Your first word in this language is called “rollover sign”. When your body has been very still and relaxed for a long period of time, your body begins to wonder if maybe your mind has fallen asleep. It would be a very serious mistake for the body to fall asleep too soon, so the body sends a test signal to the mind. This test signal feels like a strong urge to turn around.
the rollover signal
If the mind is asleep, then the mind is unresponsive and the body decides that the mind really is asleep and shuts itself off. If the mind responds to the signal to turn over and you move, then the body knows that the mind is still awake and not falling asleep. So this is a big mistake to avoid: never respond to the body’s turn over signal because it sends a message to stay awake instead of falling asleep. This can be difficult because the signal can become so strong that it is excruciatingly painful.
You can visualize how this works with the two dotted arrows on this graphic:
As you relax, the blue dotted line gets lower and lower. At the same time, the red dotted line represents the strength of the tipping signal sent by the growing and growing body. When these two lines meet, the body decides to go into sleep paralysis and shuts down.
So the question is: what can you do to improve this?
The 4 types of rollover signals
There are four types of rollover signals that you will encounter.
1.) The first type is the ‘quick relax’ case. This happens when you relax quickly and deeply and the body decides to go ahead and freeze without sending much, if any, tipping signal. This is a good case because it happens quickly.
2.) The second type is the opposite case. If you are tense but stay still long enough and if the body is tired enough, the signal to tip over builds and builds until it becomes very painful and extremely difficult to ignore. However, if you are too tense, the body will not freeze no matter how long you have been still. This is called “signal boost”.
surge of urgency
3.) The third type is called “urgency surge”, which is a very useful case. In a surge of urgency, the body sends a strong signal out of nowhere. If you can resist the signal for three or four seconds, the body ends the surge and is suddenly paralyzed. If you are not relaxed enough, this will likely result in partial sleep paralysis, which is not ideal. We’ll cover ways to transform partial sleep paralysis into a successful exit in Lucidology 102.
quick change turn signal
Finally, the fourth type of roll signal is called “Quick Change”.
4.) If sleep paralysis is the holy grail for new OBEers, the quick-change signal is the holy grail for urge surges. It happens quickly and rewards you with a nice deep sleep paralysis almost instantly. It’s also a very distinct feeling that is extremely helpful because it lets you know what’s going on.
The two cases that cause a fast changing signal
This usually happens in one of two cases:
First: when the body is really tired and wants to go to sleep right now
Second: when the body was very recently asleep and is deeply relaxed.
To make those cases more likely, you need a way to trigger the roll signal as quickly as possible.
So how do you do that? The trick is to use the correct body position.
Body position is key
The body position that gets you to the swing signal faster than any other position is simply lying on your back with your arms at your sides. When you lie down with your arms at your sides, you’ll probably be tempted to place your hands on your stomach or cross your ankles. This is a veiled form of the rollover signal. If you get that feeling, it means you’re on the right track, just make sure you don’t give in. Keep your arms by your sides and your ankles slightly apart.
With this simple information, we can eradicate the main cause of insomnia: the tossing and turning syndrome.
The syndrome of going round and round: the great cause of insomnia
When you toss and turn in bed, what you’re doing is resetting your body’s internal sleep timer every time you roll over. The body is trying to go to sleep by sending you a rollover test signal, but you keep telling it not to go to sleep when you move. So you end up stuck in a loop of round and round and never fall asleep. This results in insomnia.
So you may be thinking is that it? Do you just lie there?
Not quite… There are some things you can actively do to speed things up and tell your body to go to sleep.
3 body positions
What we do is we add body positions before and after the side hand position. The first position is to lie down with your hands above your head. The final position is where you roll over and then fall asleep in that position.
We choose these positions very carefully so that as you move from one step to the next you release as much tension as possible.
“Stop, Drop And Roll” releases the tension in chunks
This way, instead of randomly releasing small amounts of tension by pulling and twisting over and over again, it releases it in exactly two large calculated chunks and ends it all at once:
Make the body ask for sleep and then say “yes”
This is what happens at each step.
1.) “Stop” – The Relaxation Step: In this step you have your arms above your head and relax as deeply as you can. Once you feel you’ve relaxed as much as you can, “drop” your arms to your sides, which releases all the tension in your shoulders that you couldn’t get rid of by simply lying there. This is the purpose of the first body position: to get rid of shoulder tension all at once.
2.) “Let Go” – The Asking Step: When you drop your arms to your sides and relax, the body will begin to seriously consider that perhaps the mind is asking it to go to sleep. This position will make you want to turn around, which is what you want. The stronger the rollover signal, the more the body asks for permission to sleep. If you get to a point where you feel like you’re stuck, turn slowly, which puts you on step 3.
3.) “Roll” – The Yes Step: In this step you say to the body, “yes, it’s time to sleep.” Just roll over and then don’t move until you’re asleep. Your goal is to never move again for the rest of the night.
Changes in the turn signal according to your position
The sneaky thing is that the rollover signal changes based on how you’re lying down and that can trick you into moving. The rollover signal when you’re on your back tends to be centered on your chest. However, the tip over signal when you’re on your side tends to make you want to move your legs. Don’t fall for it! Don’t bend them or straighten them or anything. Keep your legs perfectly still. The urge to move your legs is actually a disguised form of the rollover signal and you must resist it at all costs!
The best body position for healthy sleep
This is the best final body position that is the healthiest for your back according to researchers at the University of Cleveland. You want to lie on your side so your neck and spine are neutral and relaxed;
Bend your hips and knees slightly to reduce pressure on your spine;
To relieve tension on the sciatic nerve, place a pillow between your knees;
Sleeping on your stomach is not recommended because it puts your back in an awkward position.
Bonus secret to build the roll sign
We have one last very powerful trick in store that you can use when you’re having a hard time falling asleep.
The key is to generate a super strong rollover signal before you even get into bed. Instead of trying to fall asleep in your bed, lie on your back on the floor next to your bed and relax.
This is unpleasant and after forcing yourself to lie there perfectly still for 10 or 15 minutes, when you finally allow yourself to go back to bed, your body will thank you so much that it will jump at the chance to fall asleep as quickly as possible.
In extreme cases, you can even lie down on a bare floor, like in your kitchen, which will generate the rocking signal very quickly.