HeartMath Solution for

Your Better Sleep Companion: Better Sleep

emWave and Inner Balance Resetting Your Body’s Rhythms
In today's fast-paced world, there seems to be more
and more causes of stress: Work, family, money, and the Integrating emWave® and
technology that keeps all of it moving faster and faster. Inner Balance™ Technologies
With so much on our minds, it's no wonder we're up all
night thinking about it. 

emWave® and Inner Balance™

Deborah Rozman, Ph.D.

14700 West Park Avenue, Boulder Creek, CA 95006
1-800-450-9111 • www.heartmath.com
Rollin McCraty, Ph.D.
2075-0617
 HeartMath Solution for
Better Sleep
Resetting Your Body’s Rhythms

Integrating emWave® and

Inner Balance™ Technologies

Deborah Rozman, Ph.D.

Rollin McCraty, Ph.D.

06-01-17
©Copyright 2013, 2017 HeartMath LLC

HeartMath is a registered trademark of Quantum Intech, Inc. (dba HeartMath, Inc).

For all HeartMath trademarks go to www.heartmath.com/trademarks.

Disclaimer-- The information provided in this document is educational in nature

and is not intended to diagnose, treat, cure, or prevent any disease or health
condition. Please understand that HeartMath is not engaged in rendering
medical advice or recommendations. You and your health care provider must
make any final decisions as to what’s best for you. See your health care provider
for a diagnosis and treatment of any medical concerns you may have, and
before implementing any diet, supplement, exercise or other lifestyle changes.

In this booklet “emWave” refers to emWave®, emWave2, emWave Pro,

emWave Pro Plus and Inner Balance™ technology for iOS and Android
devices.

2075-0517

Integrating emWave® and Inner Balance™ Technologies 2

HeartMath Solution for Better Sleep

Welcome to the HeartMath Solution for Better Sleep. This Five

Step Program is designed to help you change your response
to stress and reset your body’s rhythms so you can fall asleep
more easily, sleep more soundly and wake up more re-
freshed.

Mental or emotional stress is often an overlooked cause of

sleep problems. Yet stress is a key factor in sleeplessness and
sleep disruption. HeartMath, a world leader in improving
health and performance while reducing stress, developed
the techniques provided in this Better Sleep Guide. Practic-
ing these scientifically validated techniques will help you re-
duce stress, reset your response to stress, enjoy better sleep,
and improve your life.

You will use three HeartMath techniques provided in this Bet-

ter Sleep Guide to help you establish new mental, emotional
and physiological rhythms that can dramatically improve
sleep. While these techniques work by themselves, it’s highly
recommended that you integrate them with HeartMath’s
heart rhythm (HRV) coherence feedback technology (Inner
Balance, emWave2 or emWave Pro)* so you can track when
you really are in a coherent rhythm as you use the tech-
niques to reset your body’s rhythms.

I personally use the techniques you will be learning when I

put my head on the pillow to drift into peaceful sleep or to

3
fall back asleep if I wake up during the night. I also use the
technology to release stress that may have built up during
the day and to reset my body’s rhythms at any time.

If you follow the Five Step Program in Better Sleep Guide, you
will improve the overall quality of your life.

Deborah Rozman Ph.D.

Boulder Creek, California

*You can purchase any of these technologies at www.heartmath.com

Integrating emWave® and Inner Balance™ Technologies 4

HeartMath Solution for Better Sleep

“It has now been about three and a half weeks that I have been
enjoying about 6 hours of non-medicated sleep per night. What
a difference this HeartMath program has made!! Sometimes I do
wake up in the middle of the night, in which case I just repeat the
before-bed process. At first I used the emWave for just five minutes
before bed, now I’m finding that 15-20 minutes goes by with little
effort, and then sleep just comes.”
Natalie E., Singer, Songwriter, Performer

“I have PTSD and have had nightmares almost every night all my
life. The first time I used emWave right before sleep, I had my first
night’s sleep with NO nightmares, and it still works every night!
Also, having once been very articulate, I was very frustrated by
memory problems affecting word recall. I struggled to find even
simple every day words as I stammered, felt stupid and was often
unable to express what I wanted.  A few days after using emWave
daily, I actually found myself discussing some fairly deep, abstract
subjects fluently and effortlessly with NO word recall problem!  It’s
also helped me with anxiety – it helps me calm before difficult
tasks, calm after upsets, and get clearer to make important
decisions. emWave has improved my life in many ways!”
Becky F., Psychiatric Social Worker

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Integrating emWave® and Inner Balance™ Technologies 6
HeartMath Solution for Better Sleep

Contents
Introduction…………………….............................................……………….9

Part 1- It can Be Harder to Fall Asleep or Stay Asleep in Today’s World..………12

The Stress Epidemic...... ...................………………………….................……………….21

Part 2 - Changing Your Body’s Rhythms...........................................……………….32

Your Heart’s Rhythms...................……………...…………….................……………….34

Heart Rhythm Monitoring........................................……....................……………….36

Part 3- The Five Step Program............................................................……………….41

Bonus: Inner-Ease™ Technique………………….......……..................……………….60

Results you can expect………………..................................………………………….62

Part 4- More Helpful Tips……….........................………..………………………………..66

Additional Resources .........................…………………………………………………..72

7
Integrating emWave® and Inner Balance™ Technologies 8
HeartMath Solution for Better Sleep

Introduction
Getting a good night’s sleep is important for many reasons—
one of which is it replenishes the energy that you draw upon
to handle your daily challenges and responsibilities. Each
person is an “energy system” that has to both expend and
renew energy to remain healthy and function well. You can
think of this as how much energy you have stored up in an
inner battery. This inner battery supplies the energy you have
available to expend not only physically, but also mentally
and emotionally.

When you have a fully charged inner battery, you have a

greater capacity to stay in charge of yourself and a greater
ability to remain calm, think clearly, and be in control of your
emotions so you don’t overreact. In other words, you can
more easily “roll with the punches” and flow through chal-
lenges that come your way, rather than getting stressed out,
which only drains your energy reserves.

One of the most important ways to renew energy or re-

charge your inner battery is to get enough uninterrupted
sleep. Sleep is one of the most basic ways the body renews
its energy levels. Another essential way not to waste your en-
ergy is to more intelligently self-regulate your emotions and
stress reactions. This will greatly increase your ability to main-
tain mental focus and emotional composure, especially in

9
challenging situations. You will drain less energy, build resil-
ience to recharge your inner battery and perform better.

Scientists have recently discovered that a lot more is going

on in our brains while we sleep than previously thought. The
brain on sleep mode acts like a computer sorting, updating
and cleaning its files.

Coherence
Coherence is a term used to describe when your inter-
nal physiology is in-sync and balanced, which is essential
for renewing and sustaining your energy. In a coherent
state, heart, mind, emotions and nervous system, as well
as hormonal and immune systems, are operating in a well-
coordinated and optimal way. It’s similar to driving a well
maintained car; you get a smooth ride, have more available
power and save fuel at the same time.

Coherence is an internal physiological state that you can

learn to generate to give you a very real advantage in your
health and performance. Research has shown that physi-
ological coherence is linked to better sleep, significantly less
fatigue and exhaustion, and improved mental capacities.

In this Five Step Program, you will learn to generate coher-

ence with HeartMath techniques and emWave or Inner
Balance coherence feedback technology, which measures

Integrating emWave® and Inner Balance™ Technologies 10

HeartMath Solution for Better Sleep

your coherence level and displays when you are in that

state.

When you are coherent, you save energy, are better able to
take charge of yourself, and you make better decisions. All
of us have many choices throughout a day and the deci-
sions we make determine the quality of our lives.

Simply said, the more coherence you maintain, the more

energy you build up in your system and store in your inner
battery. You have more reserves to draw on— more fuel in
your tank—and more clarity when you need it. Being in a
coherent state is like having a rapid charger connected to
your inner battery.

It’s important to keep in mind that your energy can vary

greatly from day to day. On low energy days, it’s especially
important to remember to practice the skills you will learn in
this Better Sleep Guide to conserve energy and reset your
system for a better night’s sleep.

11
 Part 1

Why It Can Be Harder to Fall Asleep or Stay Asleep in

Today’s World

If you are having trouble getting a good night’s sleep, real-

ize you are not alone. Surveys show that millions of people in
countries across the world are experiencing more frequent
sleep pattern disruptions and fatigue.

The U.S. Department of Health and Human Services reports

that about 60 million Americans now suffer from insomnia.
Insomnia is defined as “difficulty initiating or maintaining
sleep, or both.” The Centers for Disease Control and Preven-
tion says that insufficient sleep has become a public-health
epidemic. They state the consequences are sobering. It’s
harder to concentrate on tasks; we don’t listen as well; we’re
quicker to overreact; and we may fall asleep at our desks.

The National Sleep Foundation (NSF) agrees that disordered

sleep for several nights a week or more (difficulty falling
asleep, light sleep or non-restorative sleep) affects nearly
two-thirds of American adults. The NSF also found that this
disordered sleep epidemic stems most commonly from
stress. In fact, it is well known that one of the first symptoms of
too much stress is sleep disruption.

Integrating emWave® and Inner Balance™ Technologies 12

HeartMath Solution for Better Sleep

Sleep disruption has been correlated to increased health

risks, including anxiety, depression, hypertension, obesity,
Type 2 diabetes, heart disease, stroke and even Alzheimer’s
disease.

All of these health issues are on the rise. A lack of sleep can
have a major impact on weight gain. When people are
awake at night they often eat snack, but more is occur-
ring than that. A Mayo Clinic controlled sleep study found
participants who got six hours or less of sleep per night were
23-73 percent more likely to be overweight. The sleep-de-
prived participants produced more ghrelin—the “hunger
hormone,” which increases appetite and had lower levels of
the leptin—the “satiety hormone,” which lowers appetite.

A Time Magazine article (March 31, 2017) describes sleep

as “nature’s panacea, more powerful than any drug in
its ability to restore and rejuvenate the human brain and
body. When we don’t get enough sleep, our brain suffers.
The article mentions the work of Dr. Sigrid Veasey, a sleep
researcher and professor of medicine at Perelman School of
Medicine at the University of Pennsylvania.

Dr. Veasey explains that when our brain doesn’t spend

enough time in sleep mode, our brain cells act “like over-
worked employees on consecutive double shifts and even-

13
tually, they collapse.” Working with mice, she found that
neurons that fire constantly to keep the brain alert spew out
toxic free radicals as a by-product of making energy. During
sleep, they produce antioxidants that mop up these poten-
tial poisons. When mice or people don’t sleep enough, she
says, “the cells are working hard but cannot make enough
antioxidants, so they progressively build up free radicals and
some of the neurons die off.” Not getting enough sleep is
aging us before our time, as nerve cells get less efficient at
clearing away the toxins.

A 2014 study from Duke-NUS Graduate Medical School

found that the less we sleep as we grow older the faster our
brains age. In Alzheimer’s patients, the brain ventricles widen
as the brain shrinks, and the grooves and folds of the brain
become more pronounced, creating gaps. Researchers
have found that lack of sleep in older adults increased the
pace of brain-ventricle enlargement and decreased cog-
nitive performance, the very markers of brain aging asso-
ciated with the onset of Alzheimer’s.

More than half of older Americans have trouble sleeping

and many believe that’s just a natural part of aging. It’s not.
“Sleep problems in the elderly are not a normal part of ag-
ing,” according to Dr. Julie Gammack, assistant professor of
geriatrics at Saint Louis University.

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HeartMath Solution for Better Sleep

Sleeplessness in today’s world is affecting all age groups.

A 2014 report by the American Psychological Association
found that younger adults (millennials) are the most stressed
generation. In the APA survey, a third responded that they
can’t sleep because they are thinking of all the things they
need to do or did not get done or they have too much to
do and not have enough time to do it all. Their parents often
feel the same way. It has become a social norm to burn the
midnight oil on chores, the internet or social media.

Many children and teens are also getting less sleep these
days. In fact, difficulty falling asleep is the most common
complaint among adolescents. According to a National
Sleep Foundation survey, 45% of teens do not sleep the
recommended hours on school nights that are required for
the body and brain to regenerate. As a result, 25% of them
report falling asleep in class at least once a week.

“It wasn’t until I became a full time Mom that I truly understood the
meaning of hard work and sleepless nights. Insomnia almost killed
me. In fact, after my daughter was born I developed a chronic
case of insomnia that became so severe my husband took me to
every doctor and specialist we could find. Nothing worked for me.
Not even pharmaceutical sleeping aids. Month after month I was
getting by with less than three hours a night of sleep.

15
Anyone who has suffered from insomnia knows the darkness that
descends when you’re that sleep deprived. Then a doctor finally
told me about emWave technology and it changed my life. em-
Wave is a scientifically validated system for managing stress that
can have a profound impact on stress symptoms like insomnia.
Through a simple process that takes less than 5 minutes, you can
learn how to control your heart rhythms. In minutes a day, I can
now control my stress. I’m sleeping better. I have more patience
and energy for my daughter. And I’m a thousand times more
optimistic. I have the greatest compassion for those suffering from
the debilitating effects of insomnia. That’s why I recommend the
emWave with all of my heart and soul.”
—Traci W., Supermom Company co-founder

Waking Up
The good news is more people are “waking up” to the multi-
faceted consequences of sleep deprivation. Arianna Huff-
ington is calling for a Sleep Revolution in her 2015 book of
that title, where she describes the sleep deprivation epidem-
ic and provides an exhaustive review of scientific studies on
its deleterious effects on brain functioning, health, relation-
ships, parenting, work or sports performance and more. She
also offers many strategies and tips to help with sleep.

When Golden State Warriors basketball player, Andre Iguo-

dala wanted to improve his performance, he discovered
that regenerative sleep was the key. When he increased his

Integrating emWave® and Inner Balance™ Technologies 16

HeartMath Solution for Better Sleep

sleep to eight hours a night, his points per minute went up

29 percent, his free-throw percentage increased by 8.9
percent, his three-point-shot percentage more than dou-
bled, his turnovers decreased 37 percent per game, and
his fouls dropped by 45 percent. When he was named the
2015 Finals MVP he gave a lot of the credit to better sleep.

Many people are also waking up to the limitations of sleep-

ing pills to deal with their insomnia and looking for alterna-
tives. In addition to their addictive nature and many side
effects, studies have found that ongoing use of sleeping pills
has a limited effect on total sleep time. As a result, the Amer-
ican Academy of Sleep Medicine no longer recommends
sleeping pills as the first choice for chronic insomnia.

Wearable sensor-based products are now available with

sleep tracking monitors that measure how much sleep we
are getting and the quality of our sleep. It’s surprising and
inspiring how many companies and colleges are encour-
aging employees and students to take 20-30 minute nap
breaks. They are providing nap rooms, napping pods or cots
with timers. An app called Google Naps uses Google Maps
to show you the best places near you to take a nap (parks,
libraries, quiet park benches, etc.) and invites people to
share their favorite napping places.

17
Even though Google didn’t make this app, they told The
Huffington Post. “As longtime supporters of napping, we’re
thrilled to see Google technology connecting the world’s
sleepiest citizens with places to catch some zzz’s.” Accord-
ing to a study by the Sorbonne University, short naps were
found to lower stress and boost the immune system, and
their data suggested a 30-minute nap can reverse the hor-
monal impact of a night of poor sleep.

If you search the internet, you will find many articles offer-
ing common sense, practical tips for better sleep. We will list
some of the most effective here. If you’re reading this Better
Sleep Guide, you may have already tried some of these.

Practical Tips for Better Sleep

• Avoid caffeine, sugar, alcohol or strenuous exercise at
least 3 hours before retiring.
• Avoid stimulating activity, such as emails, social media or
stimulating TV shows at least 1 hour before retiring.
• Don’t take your phone or tablet to bed with you and
don’t check them if you wake up during the night.
• Follow a consistent, calming bedtime routine.
• Make sure window shades are closed and the room is
dark.
• Try to get up the same time each day.
• Try light exercise (not aerobic) such as stretching or a
casual walk before sleep.

Integrating emWave® and Inner Balance™ Technologies 18

HeartMath Solution for Better Sleep

• Plan ways to enjoyably relax before bed. Find comforting

things to do, such as reading a magazine or book, taking
a hot bath, or listening to soft music.
• Ask your health care provider to check you for medical
conditions that may be causing sleep problems and to
recommend natural sleep aids or supplements.
*See Appendix for more tips

Many people who follow these common sense tips still find
restful sleep elusive. We could go on and on citing causes
and consequences of sleeplessness or interrupted sleep. But
It’s time to focus on the most common cause of sleepless-
ness and sleep disruption that is often skimmed over too
quickly: daily stress and today’s stress environment and how
this HeartMath Program can help.

“In late 2012 my father began having terrible bouts with insomnia.
He would sleep 1-2 hours a night, sometimes not at all, and it be-
came evident that he was in a cycle that I had once been in -- a
cycle of stress leading to insomnia leading to depression leading
to more stress, and of course more insomnia.

About 6 months before that, I had been experiencing insomnia

almost every night, and I had just learned to live with it. I was very
high stress, and would have frequent anxiety attacks. I began
purchasing things recommended for breaking through stress. I
noticed a blogger’s #1 recommendation was the emWave2, so

19
I purchased one and began my coherence training. Needless to
say, today as I write this story, I’m a different person than I was
that day.
When my father came to me with his insomnia problem he had
already developed high blood pressure from the stress and was
taking medication for it. The doctors had given him a leading
prescription sleep sedative and a host of other unsavory drugs to
help him get to sleep. At one point he was taking more than one
sedative a night and still not sleeping.

I had mentioned the emWave technology to him multiple times

and how it helped me, but he was skeptical and labeled it a ‘ho-
listic’ approach. The issue persisted for months with my dad going
back to the hospital multiple times a week for sleep studies, blood
tests, MRI’s—the whole medical nine yards. Nothing was working.

My family and I became tremendously worried. My father is 67

years old and his health was only getting worse. He became disillu-
sioned with the treatment options he was given, but I implored him
one night and showed him the HeartMath diagram that outlines
stress and explains how coherence training works.

He purchased an emWave device that night and began his co-

herence training. Two weeks later, he had reduced the amount
of the sedative he was taking to one a night. Two months later
he was cutting that in half. I visited him earlier this week and I’m
happy to say he’s completely independent of this sedative.

Integrating emWave® and Inner Balance™ Technologies 20

HeartMath Solution for Better Sleep

The only variable that had changed was the emWave technol-
ogy. I’d like to give my warmest thanks to the Institute of Heart-
Math for this. Your work gave my father back his life and made me
a better person. I try to tell people about HRV coherence training
with the emWave whenever I can, because it has had such a pro-
found impact on my life and the lives of my family members. I feel
as though this technology could literally reshape the world if more
people knew about it. Sincerely and coherently.”
—Peter M., Network Technician for a wireless provider

The Stress Epidemic

While there are many causes of sleeplessness and many tips
and remedies to improve sleep, HeartMath research sug-
gests that stress is often the overlooked factor. Unless stress
is adequately managed other remedies may not be that
effective.

Stressors contributing to sleeplessness range across a wide

array of issues, including major life changes such as divorce,
job loss, or trauma. However, it’s the accumulation of stress
from work overload, financial challenges, relationship prob-
lems, health concerns, or global issues that create uncer-
tainty about the future that are contributing to an epidemic
of anxiety, worry and depression.

21
Unresolved emotional stress often causes sleeplessness;
and lack of sleep contributes to ongoing emotional stress.
This can create a vicious cycle: You can’t quiet your rest-
less mind or you wake up during the night, realizing you are
wide-awake when you should be sleeping and become
anxious. Anxiety causes adrenaline to flood the system, and
adrenaline prompts the mind or body into action—the op-
posite of what’s needed to sleep effectively.

Understanding the Stress Response

People talk about positive stress, which is associated with a
fun or motivating challenge, and negative stress, which is
most often a distressing feeling or emotion. It can be a feel-
ing that you don’t have enough time, leading to frustration
or angst; or a feeling of impatience because things are not
going the way you want; or a feeling of not being in control.
Any of these disturbing feelings can lead to stronger emo-
tions like anger or anxiety and drain energy. It’s important to
realize that what you feel throughout the day affects how
you sleep at night. This is because emotions (even if we are
not always aware of them) affect the activity in our nervous
system and are one of the primary factors that activate the
release of hormones.

It’s no surprise that chronic insomnia is associated with ele-

vated levels of the stress hormone cortisol. Even a few min-
utes of being frustrated or irritated can significantly increase

Integrating emWave® and Inner Balance™ Technologies 22

HeartMath Solution for Better Sleep

the release of cortisol, and

once released, it stays ac- A Note about prescription sleep
medication by Dr. Paul Rosch,
tive in the body for many
Chairman of the Boardof the Ameri-
hours. can Institute of Stress,:

Physicians today are prescribing

If you allow stress related
more sleeping pills than ever be-
hormonal releases to fore. Sales of insomnia prescription
build in your system dur- drugs were nearly $3B/ year in the
ing the day, it throws off USA in 2011 and have been rising
ever since.
your body’s natural meta-
bolic and nervous system But prescription sleeping pills are
rhythms, which disrupts addictive and can have signifi-
cant gastrointestinal, neurological
your sleep rhythms. A study
and psychological side- effects.
in Sleep Medicine Review Prescription sleeping pills are also
found that insomniacs are associated with a 44% higher risk
at greater risk for chronic of developing sinusitis, phyrgitis,
upper respiratory tract infections,
anxiety and depression and
influenza, herpes, and other viral in-
recommends that insomni- fections. Furthermore, many people
acs take steps to decrease find that after a while sleeping pills
aren’t working even if they increase
their overall level of emo-
the dose; they still wake up in the
tional arousal during the middle of the night tossing and
day to improve their night- turning with worry, anxiety, judg-
time sleep. Otherwise the ments or blame and can’t turn their
mind off. This doesn’t mean people
effects of stressful emotions
should never take them but they
accumulate during the day should address the stress causing
and they take it to bed with the problem.

them. The body’s systems

23
just can’t shut down, leading to difficulty in sleeping or stay-
ing asleep.

This graph shows the effects of not getting enough sleep over a one week period. A
study at the Walter Reed Army Research Institute tested the reaction times of groups of
participants who got nine, seven, five or three hours of sleep each night over a week.
The performance of the group that got nine hours in bed gradually increased during
the week. The graph shows what happened with the seven, five and three hour groups.
The study clearly shows that the fewer hours of sleep, the lower the performance.
Researchers found that their performance still hadn’t recovered after three nights of
having eight hours to sleep. They found that it took them two weeks to recover. Yet, when
asked about their perception of their performance, they thought they were good to go
and performing normally. They were not aware of their impairment.

The impact of not getting enough sleep on performance

was shown in a study conducted at the Walter Reed Army
Research Institute (see graph above). The study clearly
shows that the fewer hours of sleep, the lower the perfor-
mance. When the study was first designed the researchers
thought that following the study three nights of sleep would
be enough time for the participants to recover their energy
and return to normal functioning levels. They were wrong.

Integrating emWave® and Inner Balance™ Technologies 24

HeartMath Solution for Better Sleep

They found that it took them two weeks to recover! What

was especially concerning was that when the researchers
asked the participants about their perception of their perfor-
mance, they thought they were good to go and performing
normally. In other words, they were not aware of their impair-
ments nor how significant they actually were.

In his article Stress and Insomnia – Surprising Solutions (Health

and Stress Newsletter) Dr. Paul Rosch reports that numerous
research studies show—across the board—that stress is the
common trigger for both short-term and acute insomnia.
Stress drains your emotional and physical energy reserves un-
til you feel like you are operating on raw nerve energy. Stress
related emotions can also cause headaches, indigestion,
hormonal imbalances, susceptibility to colds, flu and infec-
tions, and more.

The bottom line is this, when you don’t manage stressful

thoughts and feelings during the day,
they can disrupt your sleep patterns
at night and when sleep isn’t restful,
you wake up tired. A few nights of rest-
less sleep in a row can in turn make
you more susceptible to frequent stress
reactions during the day, which makes
it even harder to turn off your mind and
sleep at night, leading to a downward spiral that can have

25
a major impact on your health, relationships, mental abilities
and performance.

The good news is we don’t have to become a victim of

stress and sleeplessness, yet it’s important to identify what
factors are contributing to our stress so we can take charge
of them and manage our reactions to them.

The HeartMath Solution for Better Sleep is an innovative and

scientifically validated approach for managing and reduc-
ing stress while increasing energy and improving sleep, cog-
nitive function, health, performance and overall well-being.

“HeartMath techniques have been demonstrated to provide pow-

erful stress-reduction benefits in carefully designed scientific stud-
ies that are supported by a documented reduction in damaging
stress hormones.”
—Paul Rosch, President, The American Institute of Stress

“I had the opportunity to visit with our Sailors in Afghanistan last fall
and the leadership told me that the HeartMath program is clearly
helping the Sailors that use it and they had a number of compel-
ling examples. A common theme was improved sleep, and the
ability to sustain their composure in high stress interactions with the
detainees.
—CAPT Laraway, Operation Stress Control Officer, US Navy

Integrating emWave® and Inner Balance™ Technologies 26

HeartMath Solution for Better Sleep

“I first learned about HeartMath and the emWave technology in

the fall of 2006. I researched it, and discovered it was backed by
proven science and clinical research. I had been struggling to
overcome anxiety and being a Type A personality doesn’t help.
I am a medical student and during my education, for almost the
past two years,
I have used emWave to help me with exam related stress and to
improve my sleep. The HeartMath techniques with the emWave
monitor have given me the ability to improve my concentration
and academic performance as well as my sleep.

I use the emWave unit for roughly 10-15 minutes while lying in bed
right before I go to sleep for a more restful sleep. Stress is in ev-
eryone’s lives more than ever these days, and if you are at your
‘wit’s end’ with stress, then I strongly suggest you use the emWave
regularly. You will find your mind in a clearer state, concentration,
memory processing, and emotional stability will all improve, at
least from my experience. I can honestly say that HeartMath has
changed my life in such a positive way that I don’t know where I’d
be without it. Thank you to everyone at HeartMath.”
—Robert S., a medical student

27
The Stress Habit
In today’s rapidly changing interconnected world, all of us
are exposed to more stressors and we often develop un-
healthy habits to cope with them. See which ones may ap-
ply to you:

Information Overload—Most of us have to process and deal

with increasing amounts of information. This can lead to
overwhelm and overload -— more information coming in
than our mental and emotional systems can keep up with.
Some of us even get addicted to the mental stimulation of
constant information input, whether checking email all the
time, texting, surfing the net, staying glued to social media
or playing video games into the wee hours of the night.
Between the hours of midnight and 3:00 a.m., over 20 million
Americans are watching TV. Add to this the number of those
still surfing the net or on social media and you get the idea.
This overstimulation or constant absorption with our electron-
ic devices creates a type of mental stress and burns energy.
Over time, this can take a toll, disrupting our body’s mental,
emotional and physical rhythms. We all need to learn to
step back to ask, “Do I really want or need to be doing this
now?”

Speed of Change—The #1 stressor we hear about in our

HeartMath training programs is the feeling that time is speed-
ing up and that there is too much to do and not enough

Integrating emWave® and Inner Balance™ Technologies 28

HeartMath Solution for Better Sleep

time to do it all. This can create an emotional tension, men-

tal fog, high levels of cortisol (the stress hormone) and ner-
vous system burnout, all of which disrupt sleeping rhythms.

It’s obvious the pace of change has sped up dramatically—

and people’s emotional reactions have sped up with it. The
speed of change creates an atmosphere that feels like life
is on fast-forward. Anxieties become amplified and so do
impatience and irritation. A culture of speed pushes us to
multitask, doing two, three, or more things at the same time.

It’s important to learn how to take a few minutes to effec-

tively rebalance before the next task or the next download
of information—before your energy starts to drain and your
body’s natural rhythms become disrupted—creating the
stressful feeling of overload.

Stimulation Fatigue—To keep up with the pace of life and

all that has to get done, many people drink more coffee or
energy drinks or take other types of stimulants, especially if
they are not getting enough sleep. Constant energy expen-
ditures fueled by caffeine or other stimulants can lead to a
deeper chronic fatigue which can affect overall health. This
is sometimes called stimulation fatigue or adrenal fatigue,
and is associated with diminished hormonal responses and
imbalances, which further disrupt the sleep cycle.

29
Environmental Stressors—Being overloaded means the mind
and emotions can’t keep up, so you feel more reactive, irri-
table or worried. If you’re also tired, the smallest interruptions
can set you off. Now multiply your reactivity by all the peo-
ple around you who are overloaded as well. This collective
emotional overload can create an exhausting stress environ-
ment at work, at home, and in society that can affect your
ability to sleep. A frenetic stress atmosphere can create a
background energy that affects the nervous system in ways
that can make it difficult to fall asleep or sleep through the
night.

Another energetic stressor that can disrupt sleep is over-ex-

posure to the stress waves broadcast by the news media. If
watching too much news is affecting your sleep, then it’s im-
portant to limit your exposure to all the fear and negativity.

Sensitive people often are affected by full moon energies

or by solar flares that disturb the earth’s magnetic fields and
ionosphere which vibrate at the same frequencies as our
heart rhythms and brain waves. Even if you can’t perceive
these energetic disruptions, they can be affecting your
hormonal and nervous systems, causing mental fogginess or
forgetfulness, mood changes, unexplainable feelings of sad-
ness, anxiety or angst, as well as sleeplessness.

Integrating emWave® and Inner Balance™ Technologies 30

HeartMath Solution for Better Sleep

There are other environmental stressors that many people

are sensitive to, including electro-magnetic and microwave
radiation. Some are sensitive to blue light from smartphones
and tablets and are advised not to sleep with these elec-
tronics on or near their bed.

Practicing the Five Step Program in this Better Sleep Guide

can help you find more inner balance and better manage
these environmental stressors. Have compassion for yourself
through the process.

31
 Part 2

Changing Your Body’s Rhythms

Your body has various natural rhythms, including mental

rhythms, emotional rhythms, metabolic, hormonal and sleep
rhythms. The rhythm most associated with sleep is the circa-
dian rhythm. The circadian rhythm is a repeating cycle that
occurs once every 24 hours.

We often think that during sleep the body is just resting, but
as we described earlier, it is actually very busy rebuilding and
repairing itself. It is also accumulating energy and charging
your inner battery. Your immune system is more active at
night and you have higher levels of many hormones that are
working to replenish your system so you are ready to take on
the activities and challenges of the next day.

If your circadian rhythm pattern is disrupted (from prescrip-

tion medications, excessive alcohol consumption, energy
drinks, caffeine, changing shifts at work, jet lag, environ-
mental stressors or dealing with daily stress), it throws off the
nervous system rhythm and the body does not receive the
normal amount of repairs and energy accumulation during
sleep. When you don’t sleep well for a number of nights, the
energy depletion affects your mental, emotional and physi-
cal rhythms. These rhythm disturbances often result in poor

Integrating emWave® and Inner Balance™ Technologies 32

HeartMath Solution for Better Sleep

concentration, lack of focus, getting overwhelmed, feeling

anxious, irritable, dull or forgetful, and feeling less coordi-
nated.

Within the 24 hour circadian rhythm there are many faster

rhythms. An example is the rhythm of your mental capabili-
ties and the rhythm of your moods and emotions. Research
has shown that people tend to have more negative moods
in the morning hours (this is probably where the saying,
“I woke up on the wrong side of the bed” comes from)
and more positive moods and feelings in the late morning
(around 11 a.m.) and into the afternoon and evening. Most
people are also familiar with the rhythm of an afternoon
slump in their mental abilities.

Taking Charge of Your Energy

There are steps that you can take to recover and replenish
your energy during the day, especially in your mental and
emotional systems. It can take a little time to refill your en-
ergy reserves and reset your natural rhythms if they’ve been
out of whack for a while.

First, it’s important to identify and plug the sources of unnec-

essary energy drains, and this requires taking action to better
manage your thoughts, attitudes and emotional reactions to
stressful situations. The second important step is to reset your
circadian (sleep) rhythms so you get adequate renewal and

33
restoration while you are sleeping—and your heart rhythm is
key to this process.

Your Heart Rhythm

Your heart rhythm reflects your emotional state. Stressful
emotions (irritation, impatience, anger, frustration, anxiety,
etc.) create jagged, irregular patterns in your heart rhythm.
On the other hand, calming or uplifting positive emotions
create order and smoothness in your heart rhythm. Your
heart rhythm is called the master rhythm because it has a
major impact on the brain and the body’s other rhythms.

If your heart rhythm pattern is smooth and ordered (a co-

herent waveform), as shown in the bottom graph on page
37, it facilities your brain functions. You feel more at ease
and mentally clear. On the other hand, if your heart rhythm
pattern is jerky and disordered (an incoherent waveform) as
shown on the top graph on page 37, it impairs brain func-
tions, especially in the area called the executive center. This
is the part of the brain that controls your ability to self-regu-
late your emotions, impulses and behaviors, as well as make
good decisions. When this part of the brain is not functioning
optimally, you can be over-reactive, can’t think clearly, and
may say or do something you later regret. And if you go to
bed with that stressed, jagged heart rhythm pattern, it can
disrupt your sleeping rhythm.

Integrating emWave® and Inner Balance™ Technologies 34

HeartMath Solution for Better Sleep

The HeartMath Solution for Better Sleep provides you with

scientifically validated HeartMath techniques to use with
heart rhythm coherence feedback to help you plug energy
drains, manage your energy draining responses to stressors
and reset your body’s rhythms.

Even if you don’t sleep like a baby on the first night, you will
start to accrue benefits from the practice of this Five Step
Program.

The emWave and Inner Balance technologies won’t change

your heart rhythm pattern for you—they help you do it for
yourself. They give you real-time feedback on the incoher-
ence or coherence of your heart rhythm, your body’s master
rhythm. As you use the HeartMath techniques, the technol-
ogy will show you when you have shifted into a more coher-
ent state and prompt you to increase your coherence level.

The emWave® technology won the Last Gadget Standing

People’s Choice Award at the 2009 International Consumer
Electronics Show as “the stress relief technology needed for
these times”. HeartMath also developed an emWave Pro
desktop technology for health professionals and the Inner
Balance app and sensor for smartphones and tablets. Us-
ing the techniques and technology to shift into a coherent
rhythm a few times during the day and before you go to

35
sleep will help you release and deal more effectively with
stress, adds energy to your system, and resets your body’s
rhythms for more restful sleep at night.

Heart Rhythm Monitoring

Heart rate is measured by how many times the heart beats
in one minute. Heart rate actually changes with every heart-
beat, and the measurement of these beat to beat changes
over time is called Heart Rate Variability (HRV). The pattern
of these beat-to-beat changes is called a heart rhythm pat-
tern. Your heart rhythm pattern reflects interactions between
your heart and brain, the activity occurring in important
brain centers, and in your autonomic nervous system.

Understanding HRV is significant, as it is a key indicator of

physiological resilience, vitality, and mental and emotional
flexibility—your capacity to respond effectively to stressors
and challenges. Stressful emotions, such as anxiety, fear, an-
ger, frustration and irritation, cause the HRV (heart rhythm)
pattern to become disordered (top graph on page 37)
indicating you are out of sync. It’s a lot like driving your car
with one foot on the gas pedal with the other riding the
brake and burning more gas. The good news is that positive,
renewing emotions, such as gratitude, appreciation, love,
care and compassion, cause the heart rhythm pattern to
become ordered in a smooth coherent waveform called
“heart rhythm coherence”— indicating that you are in sync,

Integrating emWave® and Inner Balance™ Technologies 36

HeartMath Solution for Better Sleep

adding energy to all of your systems, physical, mental and

emotional.
Heart Rhythm Patterns

Stressful “negative, depleting” attitudes and emotions, like frustration and anxiety
cause chaotic heart rhythm patterns which impair mental functions and lead to
increased cortisol levels which can disrupt sleep rhythms.

Positive and renewing attitudes and emotions, like appreciation or care create
smooth coherent heart rhythm patterns which enhance mental functions and lead
to more restful and revitalizing sleep.

The emWave and Inner Balance technologies measure the

degree of coherence, harmony, and stability occurring in
your HRV or heart rhythm pattern. A more coherent pattern
reflects efficient or optimal function, which relates to the
ease and flow of energy and information in your nervous sys-
tem and between your heart and brain. An erratic, incoher-
ent pattern reflects stress and energy drain. The heart rhythm

37
pattern tells the brain how the body feels and affects brain
centers involved in your ability to deflect stress or maintain
composure.

A wide range of benefits comes from the practice of being

in a heart coherent state (even for short periods). These ben-
efits have been validated in numerous independent studies
and include the following:

Benefits of Heart Rhythm Coherence

• Improves sleep – falling asleep faster and staying asleep.

• Helps you be in charge of your reactions and maintain

composure in challenging situations

• Neutralizes stressful reactions that erode health and men-

tal and emotional composure

• Increases vitality and builds resilience for faster recovery

from physical, mental and emotional stressors

• Enhances the ability to think clearly, find more efficient

solutions to problems and improve performance

• Activates more intuition throughout the day

Validated Outcomes—Mental Functions and Capacities

• 40% improvement in long-term memory

• 24% improvement in short-term memory

• Improved decision-making

Integrating emWave® and Inner Balance™ Technologies 38

HeartMath Solution for Better Sleep

Validated Outcomes—Personal Health

• Reduced fatigue and exhaustion

• Reductions in stress hormones

• Reduced anxiety

• Reduced physical stress symptoms

Validated Outcomes—Workplace
• Reduced stress, drama, and time and energy waste

• Improved communication

• Increased productivity

• Reduced health care costs

Validated Outcomes – Sports Performance

Coherence training is used by Navy Seals and numerous
medal winning Olympic athletes as well as professional ath-
letes and sports teams to improve and sustain high perfor-
mance, including:

• Increased endurance

• Improved concentration and focus under pressure

• Improved motor coordination and reaction time speeds

• Reduced muscle tremors (yips)

• Increased self-regulation of performance anxiety

• Regenerative sleep

39
In summary, HRV or heart rhythm coherence is a highly ef-
ficient state where less energy is wasted. It is an optimal
state in which the heart, mind and emotions are aligned
and in-sync. Practicing heart coherence techniques with
heart rhythm coherence monitoring increases resilience for
deflecting stress or bouncing back quicker after challenging
situations. Resilience is an energy that gives you increased
mental, emotional and physical flexibility and well-being—
and promotes deep, restful sleep.

Benefits of Restful Sleep

• Wake up feeling rested, refreshed and ready for new day

• Increased mental awareness, concentration, focus

• Body energized, alert; less potential for accidents

• Improved memory

• Reduced risk of illness, disease

So, lets get started.

Integrating emWave® and Inner Balance™ Technologies 40

HeartMath Solution for Better Sleep

Part 3

The Five Step Program

In this Program you will use three scientifically validated

HeartMath techniques along with your emWave or Inner Bal-
ance technology to improve the quality and coherence of
your heart rhythms. This will help you reset your response to
stress and your body’s rhythms for better sleep. As your heart
rhythms become more coherent (smooth and ordered),
your brain and nervous system synchronize to the heart’s co-
herent rhythm, which helps to release mental and emotional
stress accumulation.

Note:

Keep in mind there may be other causes for your sleep problems besides

stress. This Better Sleep Guide can be used in conjunction with other aids.

For example, if you have sleep apnea, which disrupts your breathing

rhythm, then you may need a breathing aid while you sleep. If you are

undergoing a life change (e.g. marriage, divorce, job change, move,

travel) your sleep rhythms can be disrupted. Pregnancy, perimenopause,

or menopause can also disrupt hormonal rhythms. If you have a long-

term chemical imbalance or have extensively used sleeping pills, you

may need certain organic compounds to help rebalance your body’s

biochemistry. It’s important to see your health care provider for diagnosis

and treatment of any medical concerns you may have and for advice on

implementing lifestyle changes such as diet, supplements, exercise, etc.

41
This Program will show you how to calm your mind and emo-
tions at any time. It will help you deal with the stress of time
pressures, and overload, so your body is better prepared for
sleep at the end of the day. Read on.

For many people, the Five Step Program is all they will
need to progressively improve sleep.
You can use the coherence techniques provided in this
program to manage and reduce stress and improve perfor-
mance. However, it’s highly recommended that you inte-
grate your practice of the techniques with the emWave or
Inner Balance technology to monitor and track your heart
rhythm coherence.

Step 1—Learn to Operate your emWave or Inner Balance

technology
For best results, start by learning how to operate your em-
Wave or your Inner Balance technology. These heart rhythm
coherence training technologies have been developed
from over 20 years of scientific research conducted by Doc
Childre and the HeartMath Institute. They have earned the
Seal of Approval from the American Institute of Stress and
rated as one of the top approaches for improving cognitive
functions by the Sharp Brains Guide to Brain Fitness.

• Remove the contents from the box and read the instruc-
tions. We also recommend you take the short e-training

Integrating emWave® and Inner Balance™ Technologies 42

HeartMath Solution for Better Sleep

program for the product you have (www.heartmath.

com)or attend the free telephone orientation classes of-
fered each week.

• Attach the pulse sensor to the fleshy part of your ear lobe
and move it around until you get a good pulse signal on
your device. Play with your emWave or Inner Balance
Trainer and get comfortable using it.

Step 2—Learn the Quick Coherence® Technique

The first HeartMath technique you will be using is the Quick
Coherence Technique. Practice this technique until you can
get into coherence with the technology before you add the
other techniques. You can use this technique to increase
heart rhythm coherence at any time, with or without the
technology.

43
Quick Coherence® Technique
Step 1:
Focus your attention in the area of the heart. Imagine your
breath is flowing in and out of your heart or chest area,
breathing a little slower and deeper than usual.

Suggestion: Inhale 5 seconds, exhale 5 seconds (or what-

ever rhythm is comfortable.

Putting your attention around the heart area helps you cen-
ter and get coherent.

Step 2:
Make a sincere attempt to experience a regenerative feel-
ing such as appreciation or care for someone or something
in your life.

Suggestion: Try to re-experience the feeling you have for

someone you love, a pet, a special place, an accomplish-
ment, etc., or focus on a feeling of calm or ease.

You can learn more about this simple technique in several

ways:
1. Read about the Quick Coherence Technique in the Inner
Balance app Quick Start Guide or in the HeartMath tab
on your device. The Inner Balance app will also guide

Integrating emWave® and Inner Balance™ Technologies 44

HeartMath Solution for Better Sleep

you through the technique. Go to Settings, Tutorial Audio

in the app to make sure it is turned on.

2. If you have the emWave handheld, download the soft-

ware that accompanies it onto your computer, then click
on the Coherence Coach® (it’s already installed in the
emWave Pro) to learn or be guided through the tech-
nique.

Step 3—Practice the Quick Coherence Technique while us-

ing your emWave or Inner Balance Technology.
Once you have learned the technique, you are ready to
use it along with your device. Your goal in using the Quick
Coherence Technique with the technology is to get the red
light on your emWave (red dot on your Inner Balance app)
to turn from red (low coherence) which is normal, to blue
(medium coherence) which is much improved, to green
(high coherence) which is the optimal state. Sustain blue
or green as long as you can. Make it a gentle process and
continue to feel appreciation.

If you practice the technique with your eyes closed, which

can be helpful when you are learning, you’ll be able to tell
when you have shifted into medium or high coherence by
listening to the change in audio tones on your device if you
have the sound turned on. Note how you feel after you
practice the Quick Coherence Technique.

45
“Using the emWave handheld before going to bed has enabled
me to quiet the noise from the day, and focus my attention in
my heart and on things I appreciate. Doing so has created more
consistent, peaceful sleep and overtime has anchored this sleep
pattern as my norm”.
—Holly T. Nurse

Step 4—Preventing and Releasing Stress Accumulation

It’s important to remember that how you manage your en-
ergy and what you do during the day can affect how you
sleep at night. In order to effectively deal with sleeplessness
it is essential to learn how to release stress as it occurs during
the day and not let it build up.

Using the Quick Coherence Technique with the emWave or

Inner Balance Trainer several times during the day will help
you more quickly release stress accumulation and regain
balance, calm and composure. This increases energy and
reduces fatigue. Getting in high coherence (in the green)
aligns your heart and brain to bring you important percep-
tion shifts, so you can see a bigger picture or intuitive solu-
tions to time pressures or stressful issues that you couldn’t see
before.
You can always take a one-minute coherence time out be-
tween activities, at your desk, on a break, or anywhere. Shift
focus to your heart (look at picture of a loved one, remem-
ber a favorite pet, or recall a time in nature) and feel ap-

Integrating emWave® and Inner Balance™ Technologies 46

HeartMath Solution for Better Sleep

preciation or gratitude. It’s important that the appreciation

be heartfelt (not just from the mind) to activate heart rhythm
coherence and the hormones that help bring harmony and
stability to your mental and emotional processes. Breathe a
genuine feeling or attitude of appreciation through the area
of your heart for a minute (without mentally multi-tasking as
you do this). Taking coherence breaks builds resilience and
helps you listen to your heart’s intuitive guidance on what
else you need to do to prevent or release stress build-up.

“HeartMath practice has helped with my insomnia but also quell-

ing some free floating anxious feelings.”
—Danielle F.

Prep and Reset

There are several key times you’ll want to use the Quick
Coherence Technique and “get in the green” with the em-
Wave or Inner Balance technology. It’s helpful to use co-
herence feedback so that you know when you really have
made the shift to inner balance. It’s easy when stressed to
think you’re back in balance when you’re not. The technol-
ogy keeps you honest and on track. Two of the key times are
what we call at HeartMath “Prep” and “Reset”. Prep means
to get into inner balance and coherence before events that
may be stressful and Reset means to get back into inner bal-
ance and coherence after a stressful episode.

47
Times to Prep (prepare) especially for potentially stressful events
• First thing in the morning before you start your workday
• Before a commute where you are likely to face traffic jams
• Before speaking with someone you know could be difficult
• Before a meeting that could be challenging
• Before responding to an email that you reacted to
• Before any situation that is likely to trigger your emotions
• Before public speaking
• Before a fitness workout
• Before a creative project
• Before sleep
• Other (fill in the blank)_____________

Times to Reset (recover) especially after stressful episodes

• After a difficult conversation when you are stressing over
what was said or what you should have said
• After feeling overloaded by work or time pressure
• After feeling anxious about something that didn’t go the
way you wanted
• After anything that triggered you emotionally
• After expending a lot of energy and wanting to recover
more quickly
• After work and before you go home
• When you didn’t sleep well and wake up tired
• Other (fill in the blank)_____________

Integrating emWave® and Inner Balance™ Technologies 48

HeartMath Solution for Better Sleep

“I had not slept well and awoke feeling very tired. My heart
prompted me to go get my emWave device. I did, and while ly-
ing in bed I started my heart breathing, heart focus and sending
love and appreciation to those I love. I felt my body let go into a
deeper relaxed mode. After finishing the exercise I felt rejuvenat-
ed, even better than as if I had a full night’s sleep.”
—Catherine - Commercial bus driver

The Carryover Effect

Using emWave or Inner Balance technology to Prep or Reset
has a carryover effect. As you practice sitting in coherence
even for a few minutes, your mental, emotional and physical
energies come into balance. This adds energy to your sys-
tem and opens a connection to new insight that carries over
into your next perceptions and choices.

Just like a battery retains its charge, the accumulation of

coherence in your mental and emotional system carries over
into your activities and interactions, even when you’re not
walking around in physiological coherence (in the green).
It gives you more objectivity to make better decisions. You’ll
find it easier to let go of irritations, easier to be patient, to
listen more deeply, to move with ease and find a flow in your
communications.

The more often you use the Quick Coherence Technique or

“get in the green” with the technology for even a few min-

49
utes, the quicker you will be able to change your stress set
point. And as you learn to clear stress as you go, you reduce
the amount of cortisol (stress hormone) you are adding to
your system, which can help you sleep better at night.

The 30-Minute Game

Try this self-empowerment game and see if it doesn’t car-
ryover into your day. As soon as you know you are awake
in the morning, start using the Quick Coherence technique,
breathing a feeling of calm, ease or appreciation. Continue
breathing calm, ease or appreciation as often as you can
remember as you get out of bed, use the bathroom, get
dressed, etc. for 30 minutes. If you forget for a minute or
two, then just start up again as soon as you remember. This
can also help offset the tendency to wake up in a negative
mood or be more susceptible to negative moods during the
first few hours of the morning.

Observe how long the carryover effect lasts into your morn-
ing and “reboot” with the Quick Coherence Technique
when you feel it fading. If you had a sleepless night, playing
the 30 minute game can jump start your day and help pre-
vent stressful energy draining episodes.

Step 5—Get into Heart Coherence before Sleep

Using your emWave or Inner Balance technology to get into
coherence right before sleep not only can help you slide

Integrating emWave® and Inner Balance™ Technologies 50

HeartMath Solution for Better Sleep

into deep sleep, it’s important in resetting your natural sleep

rhythm.

Sometimes it’s harder to quiet the mind before sleep. You

may have “recurring thought loops” about a person or situa-
tion. Your mind rehashes a situation and your emotions react
to what you are thinking with worry, anger or other stressful
feeling. These stressful thoughts and feelings generate inco-
herence in your heart’s rhythms and make it much harder to
fall asleep or stay asleep. You can wake up in the middle of
the night or in the morning and start right up where you left
off with feelings of worry or projecting negative outcomes.
Or you can “wake up on the wrong side of the bed” as the
saying goes, feeling grumpy or anxious without knowing why.

The second HeartMath technique you will learn, called the

Heart Lock-In® Technique will help you sustain coherence
for longer periods and help quiet stubborn recurring mental
and emotional loops. You can practice the Heart Lock-In
Technique with your emWave or Inner Balance technology
(instead of the Quick Coherence Technique) before sleep or
any time to assist emotional healing. Turn on the audio and
let the tones guide you into coherence and help you sustain
coherence. Listening to the tones with eyes closed can help
you stay with the positive feeling as you drift off to sleep. If
you wake up in the middle of the night, gently unfocus and

51
float as you use the Heart Lock-In Technique with or without
the technology to help you fall back to sleep.

Heart Lock-In® Technique:

Step 1.
Focus your attention in the area of the heart. Imagine your
breath is flowing in and out of your heart or chest area,
breathing a little slower and deeper than usual.
Step 2.
Activate and sustain a regenerative feeling such as appre-
ciation, care or compassion.
Step 3.
Radiate that renewing feeling to yourself and others.

In Step 3, just radiate positive, renewing feelings from the

heart. Gently feel as if these positive emotions are going out
to others, to the world or to yourself. If stressful thoughts or
preoccupations try to take over, bring your focus and your
breathing gently back to the area around the heart. Try to
feel a caring softness in your heart area and reconnect with
feelings of care, appreciation, compassion or love for some-
one or something in your life.

Before you go to Sleep

Sit or lie in bed and practice the Heart Lock-In Technique
with your emWave or Inner Balance technology for 10 to 15
minutes at Challenge Level 1. (If you are using emWave Pro,

Integrating emWave® and Inner Balance™ Technologies 52

HeartMath Solution for Better Sleep

practice doing a 10-15 min session at your computer before

going to bed.) Turn on the audio tone to guide you into co-
herence (unless it will bother someone else) so you can close
your eyes. Do this each night for one to two weeks. Many
people have noticed a significant difference in sleep qual-
ity right away or within two weeks. Remember not to disrupt
your body’s rhythms with caffeine or other stimulants before
bed.

If you find it very easy to stay in high coherence yet still have
trouble falling sleep, you can move to Challenge Level 2,
which will help you further increase coherence in your heart
rhythm pattern.

“Despite having practiced HeartMath tools for several years, I

still deal with occasional occurrences of ‘overcare’ either due to
worry about problems, or over-stimulation from technical challeng-
es at work. The symptoms are that I can’t fall asleep because I’m
churning the issues over and over, or I will wake up in the middle of
the night and have a hard time falling back asleep, since I con-
tinue thinking about the issues. Just using Quick Coherence and
similar techniques is not always enough. So I have my emWave de-
vice on my night stand, I set the lights to low and the sound is off
so my wife doesn’t wake up. By being able to practice the Heart-
Math techniques with the help of the emWave, it helps me really
get to coherence and not just hope I’ll get there. The emWave
also distracts my focus from the conscious thoughts or worries.

53
Five minutes of watching the green light are usually enough to slip
back into my restful sleep pattern. Since I have used emWave in
this way, now just its appearance on my night stand when I wake
up actually helps trigger this restful rhythm response.”
—Harvey S. Software Engineer, San Jose CA.

When you Wake Up in the Night and Can’t Fall Back

Asleep
Keep your emWave or Inner Balance technology near your
bed where you can easily reach it with minimum movement
if you awaken during the night and can’t get back to sleep
no matter what you do. First, try the Quick Coherence or
Heart Lock-In Technique without the technology. If you’re
still awake, then use the technology with the Heart Lock-In
Technique until you fall back asleep. Even if you don’t fall
into a deep sleep, continue to softly radiate care, apprecia-
tion, compassion or love as this will give your mind something
productive to do and regenerate your system.

“If I wake up in the middle of the night thinking or worrying about

something so I have trouble getting back to sleep, I take out my
emWave device and use it. By using the Quick Coherence Tech-
nique, my heart intelligence will tell me what the real cause of the
upset is, and often provide valuable information about how to
resolve it. Sometimes the use of additional HeartMath techniques
like Heart Lock-In is indicated. But I always feel so much better,

Integrating emWave® and Inner Balance™ Technologies 54

HeartMath Solution for Better Sleep

more resolved and at ease and ready for sleep and then for the
next day ahead.”
—Melinda D. Corporate Controller

The Five Step Program works best if you practice daily and
allow yourself time to reset your rhythms. Resetting habit
patterns and rhythms is a process. It usually takes six to nine
weeks to reset a neural habit. There will be modulations.
Don’t expect perfection or start judging yourself when your
energies modulate. Be patient and compassionate with
yourself. Like a Silicon Valley corporative executive’s story
below, if you allow your body time to reset its rhythms you’ll
start to notice a difference both in how you feel during the
day and in the quality of your sleep at night. Even if there
are nights of restless sleep, you should see your overall sleep
quality improving, especially if you are also improving your
sleep hygiene by following the common sense practical tips
on page 18 and the helpful tips in Part 4.

“After several months of very few hours of sleep per night, it be-
came critical for me to find a solution. I didn’t want to take a
sleeping pill, but my doctor reassured me that it wouldn’t make me
dependent. It seemed a lifesaver to begin with – ah, the magic of
a good night’s sleep. However, there were a few side effects and
after a while, I didn’t want to take it. Now that I’d caught up on
some sleep, I didn’t think that I would need the sleeping aid any-
more. So, I figured I could just stop taking it – no problem. Well that

55
is when the problems really began. I wasn’t able to sleep at all. The
withdrawal symptoms were worse than the original sleeplessness.
I went back to the pill and tried to cut back more slowly, but that
didn’t work either.

Luckily, a friend showed me the emWave portable device. I’m a

take-charge executive. I work long hours and always have a lot
on my plate, so I was looking forward to the stress relief benefits as
well as sleeping better. I used the emWave with the herb Valerian
to help wean me from the sleeping pills. It took nearly five some-
what sleepless nights, but I could feel it progressively working. Now,
I use the emWave before bed and am sleeping well.

Here’s what I do:

First, I get comfortable in bed, under the covers, resting against the
pillow with the light on and eyes open. I relax as if I were going to
read an inspirational book. Second, I hold the emWave device in
my hand with my thumb on the sensor (alternately, I could eas-
ily use the ear sensor). Third, I begin heart focus, heart breathing
and heart feeling as I watch the light change from red to blue to
green. I focus on the region around my heart and breathe evenly
in and out as in meditation or yoga. I recall when I felt care for
someone or something or felt appreciated during the day.

I feel what it’s like when seeing the face of a loved one or expe-
riencing a wonderful moment. I anchor that positive feeling and
feel the warmth surround me. Occasionally, I watch the blue LED

Integrating emWave® and Inner Balance™ Technologies 56

HeartMath Solution for Better Sleep

lights rise and fall to aid my breathing and watch the progress
made (bars increasing). Once I get into the green, I listen to the
tones, which reinforce the feeling that it is working and help to
celebrate the success. I use the emWave device for 5-10 minutes
this way and then retain the feeling of this coherent state for 5 min-
utes more without the emWave. (Note: This process works even if I
am not able to retain a green or blue state for the full time of 5-10
minutes.) During that time, I begin to feel ready to go to sleep. I set
the emWave device down, turn the light off, slide down into bed,
and, go to sleep!

During the first few weeks of coming off the sleeping pill and using
the emWave before bed, I’d wake up in the night and find it hard
to go back to sleep. I’d wake up and in would flood some unre-
solved issues and worries, that in my vulnerability in the middle of
the night I’d make into big deals, or ideas would come to mind
that I didn’t want to forget. If I got up to write them down, it would
wake me up more. When this happened, I’d get frustrated that I
couldn’t get back to sleep and worry about waking up tired and
dragging around the next day. I finally realized I could use the em-
Wave technology with The Quick Coherence or Attitude Breathing
techniques at those times to ease me back into my sleep mode.

Now, when I wake up in the middle of the night with any accu-
mulated stress, I don’t allow myself to go there. I apply the heart
focus and quietly say, ‘stop’ to the turbulent thoughts. I slowly
heart- breathe and feel appreciation or recall that place I go to

57
when I’m ‘in green’ on the emWave device. I get my whole body
relaxed into the pillow and mattress as if I were in deep sleep and
just calmly ease into heart breathing in my comfortable sleep
position. I heart lock-in on that feeling and sustain a really posi-
tive feeling such as being on a beach. This usually works to get my
sleeping rhythm to take over and most of the time I slip back off to
sleep right away.

If I wake up and think of something important I want to remember

or something I forgot to do, I find it’s better to just let it go. If I do
decide to write it down, then I stay in a peaceful heart and go
back to sleep mode—the feeling I get when I’m totally relaxed
and ready to slip into sleep. I just write down a few key words and
not get into the head stuff about it, as that’s what will wake me up.

I understand it’s a process resetting your rhythms. When I first

started using these techniques, it took a little longer than I liked
to fall back to sleep after I’d wake up in the middle of the night,
but progressively the time got shorter. The sleep pattern gradu-
ally improves. Now I have longer periods being asleep and shorter
and fewer periods awake. I feel more refreshed and function
better in the day. I also use the Attitude Breathing Technique with
the emWave device during the day to clear unresolved issues so
I don’t wake up with them at night. This is what works for me. It is
truly amazing and worth trying for yourself. The emWave has made
a huge difference. Thank you HeartMath.”
-Katie C., Corporate Executive, Redwood City CA

Integrating emWave® and Inner Balance™ Technologies 58

HeartMath Solution for Better Sleep

Summary of the Five Step Program

1. Learn to operate your emWave or Inner Balance technol-
ogy.

2. Learn the simple Quick Coherence Technique.

3. Practice the Quick Coherence Technique with the tech-

nology to get in medium coherence (blue) then high
coherence (green) and stay in high coherence for lon-
ger periods.

4. Prevent and release stress accumulation by using the

Quick Coherence Technique with the emWave or Inner
Balance technology for a few minutes to “Prep” before a
potentially stressful situation and to “Reset” after a stress-
ful experience. Enjoy the carryover effect as you move
with more ease and flow and make better choices.

5. Get into heart rhythm coherence before sleep. Use the

Heart Lock-In Technique with your emWave or Inner Bal-
ance technology and “get in the green” for 10-15 min-
utes just before going to bed and again if you wake up
during the night and have difficulty falling back asleep.
The combination of learning to “Prep and Reset” dur-
ing the day, the carryover effect, and getting into heart
coherence before bed is a natural way to help you fall
asleep more readily, sleep more deeply, and wake up
feeling more refreshed.

59
Bonus: Inner-Ease™ Technique
Once you are comfortable using the Five Step Program and
increasing your heart coherence, you can add a third Heart-
Math technique, called the Inner-Ease Technique which you
can use with or without the technology.

The Inner-Ease Technique is designed to help you self-reg-

ulate the balance and cooperation between your heart,
mind and emotions as you move through activities.

Using the Inner-Ease Technique is a bonus because it helps

you create more ease and flow while on the go, especially
when you feel rushed, time-deprived, tension or angst—in
meetings, on the phone, anywhere. It helps you move in a
state of ease, where you are composed and balanced on
the inside, but ready for intelligent action. This can create a
much easier transit through challenges, bringing you more
creativity and intuitive guidance for effective reasoning,
discernment and communication.

The Inner-Ease Technique

Acknowledge your feelings as soon as you sense that you
are out of sync or feeling common stressors such as frustra-
tion, impatience, anxiety, overload, anger, mental gridlock,
being judgmental, etc., then practice the Inner-Ease Tech-
nique:

Integrating emWave® and Inner Balance™ Technologies 60

HeartMath Solution for Better Sleep

Step 1: Heart-Focused Breathing

Focus your attention in the area of the heart. Imagine your
breath is flowing in and out of your heart or chest area,
breathing a little slower and deeper than usual.

Suggestion: Inhale 5 seconds, exhale 5 seconds (or what-

ever rhythm is comfortable.

Step 2: Draw in the Feeling of Inner-Ease

With each breath, draw in the feeling of inner ease to bal-
ance your mental and emotional energy.

Step 3: Anchor and Maintain the Feeling

Set a meaningful intent to anchor the feeling of inner ease
as you engage in your projects, challenges or daily interac-
tions.

Once you have learned the technique you can just remem-
berto use these Quick Steps while on the go.

Inner-Ease Quick Steps

• Heart-Focused Breathing
• Draw in the feeling of inner ease
• Anchor and maintain the feeling

Soon you will be able to shift to the attitude of ease just by

remembering to breathing it in.

61
There are more scientifically developed HeartMath tech-
niques for clearing stress accumulation, improving decision-
making and increasing intuitive discernment. If you would
like further training, private coaching or additional assis-
tance please call us and speak with one of our HeartMath
specialists at 1-800-450-9111.

Results You Can Expect

HeartMath has provided hundreds of training programs for
thousands of individuals, health care professionals, corpora-
tions, government and health care organizations, schools,
and the U.S. military. In HeartMath’s work with the U.S. Navy,
we were able to reduce the number of sailors (deployed on
a high stress mission) taking sleep medications from 80% to
5%.

Many HeartMath training programs in organizations include

pre and post assessments called the POQA (Personal and
Organizational Quality Assessment). The following data was
compiled from over 15,000 men and women. As you prac-
tice HeartMath techniques with the emWave or Inner Bal-
ance technology, you can expect similar results.

Integrating emWave® and Inner Balance™ Technologies 62

HeartMath Solution for Better Sleep

In just six to nine weeks, HeartMath programs consistently

achieved the following outcomes in people who said they
had these symptoms often, very often, or always. In addi-
tion, post-assessments after six months and one year showed
sustained improvements.

• 58% reduction in metabolic syndrome (3 or more of 5

major health risk factors*)

• 44% drop in feeling tired

• 52% drop in feeling exhausted

• 52% drop in anxiety

• 60% drop in depression

• 61% drop in feeling annoyed

• 33% improvement in sleep

*high blood pressure; low HDL cholesterol; high glucose levels, high
triglycerides, large waist circumference

The POQA is a normed and validated assessment instrument

that is taken prior to HeartMath training and again
6 -9 weeks after (in class or online). The survey takes 10-15
minutes to complete. Participants gain more insight into the
scope of stress and the links between physical, emotional
and behavioral symptoms they are experiencing.

63
Surveys are confidential and are sent directly to the Heart-
Math Institute for analysis. For organizations, an aggregate
analysis and group report is provided. The 52-question POQA
survey measures physical stress symptoms, psychological
health, resilience, emotional competencies and organiza-
tional quality organized into four factors: Emotional Vitality,
Emotional Stress, Organizational Stress and Physical Stress.
Each of the four factors has been constructed into a robust,
statistically valid and reliable scale with subscales to provide
a fine-grained picture of the organization’s workforce. Ques-
tions include a seven point response scale (e.g. not at all,
once in a while, sometimes, fairly often, often, very often,
always).

There are a number of peer-reviewed, published studies on

the effectiveness of heart coherence training on reducing
stress and improving sleep and health. Here is a summary
of one study published in Psychology 2014. Vol.5, No.1, 78
“Stress Management Based on Trait-Anxiety Levels and Sleep
Quality in Middle-Aged Employees Confronted with Psycho-
social Chronic Stress.”

“A stress management program using cardiac coherence

was implemented after an organizational downsizing. The
study was conducted in nine voluntary workers in order to
evaluate the efficiency of the program. A baseline evalu-
ation was conducted on psychological variables (anxiety,

Integrating emWave® and Inner Balance™ Technologies 64

HeartMath Solution for Better Sleep

perceived-stress, well- being and sleep), endocrine assess-

ments (urinary cortisol excretion, alpha-amylase and salivary
concentrations) and physiological recordings (sleep and
heart rate variability). The low number of participants was
due to the intrusive approach in collecting physiological
and endocrine variables.

“The program consisted of ten sessions of cardiac coher-

ence training during a 3-month follow-up period. At the end
of the training sequence, subjects were once again ex-
posed to the same evaluation battery. A decrease in per-
ceived stress and a subsequent increase in well-being were
observed. Sleep quality improved as suggested by the results
of the subjective and objective measurements.

“For the entirety of the results, improvements were higher in

subjects with high vs. low trait-anxiety scoring. The pattern of
results for subjects prone to a high level of trait-anxiety sug-
gested that stress and sleep are related to each other in a
bidirectional way: increased anxiety is associated to poor
sleep and stress reduction improves both anxiety and sleep.
On the basis of these results, we suggest that trait-anxiety
can be used as an indicator of which employees should be
given priority for stress management intervention.”

65
 Part 4

More Helpful Tips

#1 The number one tip for better sleep: Put stress in check.
One of the first symptoms of stress overload is disrupted
sleep. Stressful feelings throw our inner rhythms out of sync
and have a negative carryover effect on hormonal and ner-
vous systems – making it difficult to sleep. You can use other
sleep tips, but if managing stress isn’t a priority, other strate-
gies have less chance of helping you get the quality sleep
you need.

#2 Eat right and get regular exercise

Light exercise in the evening can help release tension with-
out over stimulating the body. Try simple yoga postures or
gentle stretching exercises to help you unwind. As little as ten
minutes can be beneficial and help promote sleep.

Save the caffeine for morning. Believe it or not, caffeine can

cause sleep problems for some people up to ten hours after
drinking it. Experiment with eliminating caffeine after dinner
or after lunch.

Avoid large meals at night. Try having your dinner earlier in

the evening and avoid heavy, rich foods and sugar within

Integrating emWave® and Inner Balance™ Technologies 66

HeartMath Solution for Better Sleep

two to three hours of bed as they use a lot of energy to di-

gest.

Try an herbal nightcap. Instead of alcohol before bed try

some chamomile tea, which has relaxing and soothing prop-
erties. Alcohol can reduce sleep quality and possibly even
contribute to waking you up later in the night.

#3 Regulate your sleep schedule

Keep a regular sleep schedule. This is an important strategy
for good sleep hygiene. Try to go to bed and get up at the
same time each day. Try to maintain your usual sleep time
and wake–time even on weekends so you build consistency
into your routine.

Recharge with a power nap. Limit naps to 20-30 minutes and

try and get them in in the earlier part of the afternoon so you
don’t throw off your sleep routine.

#4 Create a relaxing night time routine

Carve out some wind down time. At an hour or two before
bed stop stimulating activities such as being on the com-
puter, tablet or watching TV. Instead, opt for quieter things
such as reading, knitting, taking a bath or listening to sooth-
ing music.

67
Soothing sounds help prepare you for quiet. If you live in a
noisy area with sirens, barking dogs, city traffic, etc., cam-
ouflage the noise with a fan or perhaps listening to nature
sounds. You might also try a sound machine with white noise.
Good-old-fashion earplugs can also be helpful.

Check your thermostat. The ideal sleeping temperature for

your bedroom should be around 65° F. A room that is too
warm or too cold can affect your quality of sleep. Also make
sure you have good air flow and ventilation. A fan on low
can keep the air gently moving, which prevents the room
from getting stuffy.

#5 Take charge of your well-being

Remember that sleep deprivation reduces HRV (heart rate
variability) and low HRV is a significant risk factor for chronic
diseases, heart attacks and even all-cause mortality.

A Harvard study that followed 122,000 women for over ten

years found that those who slept five or less hours a night
were 82 percent more likely to have a heart attack com-
pared to the control group who slept eight or more hours.

Even women who got six hours of sleep nightly had 30 per-
cent higher heart attack rates.

Integrating emWave® and Inner Balance™ Technologies 68

HeartMath Solution for Better Sleep

Another study of almost 5000 people 59 and younger who

slept less than six hours a night had more than double the
risk of high blood pressure, compared to control group who
slept more than six hours.

Cortisol levels are generally high upon waking, increase

over the next hour or two, and fall to much lower values at
bedtime. Stress can alter this normal health pattern in sev-
eral ways. One study showed that when older adults went
to bed feeling lonely, sad or overwhelmed, they had much
higher levels of cortisol than normal shortly after waking up in
the morning.

As with stress, depression can be both a cause and conse-

quence of insomnia. One sleep survey found that over 40%
of patients reported symptoms of insomnia before the devel-
opment of a mood disorder.

Another found that patients with persistent insomnia were

3.5 times more likely to develop depression over the next
12 months compared to controls with no sleep complaints.
Insomniacs were also five times more likely to experience
strong paranoid thoughts than others without sleep com-
plaints and were more prone to addiction problems.
Chronic sleep deprivation is also associated with higher rates
of ADHD. Increasing total sleep time can improve mood,

69
emotional responses, concentration, and memory, scholas-
tic and athletic performance.

Short naps of 15-30 minutes have been shown to be effec-

tive in improving alertness as well as productivity and more
companies are recognizing this and providing rooms for
employees to use to take “power naps”.

Increasing your HRV coherence baseline through managing

your energies and resetting your body’s rhythms can im-
prove overall HRV and your mental, emotional, and physical
health.

For detailed summaries of HeartMath Institute’s years of inno-

vative research on HRV and coherence, read The Science of
the Heart.

Integrating emWave® and Inner Balance™ Technologies 70

HeartMath Solution for Better Sleep

Notes

71
Your Sleep Companion:
emWave® or Inner Balance™
HeartMath’s Heart Rate Variability (HRV) technology
is a scientifically validated system that trains you into
an optimal high performance state in which the heart,
brain and nervous system are operating in sync and
in balance. We call this state coherence. HeartMath’s
HRV products measure your coherence level, store
your data and connect you to the HeartCloud™ for
community support and rewards. As you increase your
coherence level, your ability to focus and take charge
of emotional reactions improves and you have greater
access to your heart’s intuitive guidance system for
making effective choices.

The emWave2 or Inner Balance

Portable and convenient ways
to reduce stress, balance
your emotions, increase your
cognitive functions and enhance
performance. Used just a few
minutes a day, this simple-to-use
technology helps to transform
anger, anxiety or frustration into
inner peace, ease and mental
clarity. Health, communication
and relationships improve.

emWave Pro for PC & Mac

Using a pulse sensor plugged into a USB port, emWave Pro
collects and translates HRV (heart rate variability) coherence
data into user-friendly graphics. It provides a Coherence
Coach®, fun visualizers and games that respond to your
coherence level. emWave Pro and emWave Pro Plus are multi-
user and ideal for classrooms and for health professionals to
keep track of client data and progress.

www.heartmath.com or call 1-800-450-9111

Integrating emWave® and Inner Balance™ Technologies 72

HeartMath Solution for Better Sleep

Training and Certification Programs

Add Heart™ Daily Calls
Dial in or log in to join a 10 minute call with a HeartMath staff trainer to
increase your mental and emotional fitness and practice the Heart Lock-In®
Technique together.

Become an Add Heart™ Facilitator

Become an approved facilitator to learn
and share with others some of the science
that underpins the HeartMath system, an
effective three-step technique for getting
into coherence, and how to use the Inner
Balance Trainer. In this online course, you
learn how to share what you are learning in
personal and professional situations.

Become a HeartMath® Certified Coach/Mentor

Learn via an 8 week telephone course HeartMath’s scientifically–validated tool set
and how to teach these tools to clients. HeartMath Coach/Mentors are licensed to
teach the HeartMath System in a one-on-one setting or small groups of 10 or less.

Become a HeartMath® Certified Trainer

Attend a full immersion 4.5 day certification program. HeartMath Certified Trainers
are licensed to provide HeartMath workshops in a 6 hour program, and in shorter
modules, or to embed HeartMath modules, techniques, tools and scientific
concepts into other training programs.

Become a Licensed HeartMath® Health Professional

The HeartMath Interventions Certification Program includes 6 one hour interactive
webinars and video presentations. Health professionals learn how to use HeartMath
techniques and technology with patients in various therapeutic and clinical
applications.

HeartMath Institute
HeartMath Institute (HMI) is nonprofit organization that researches and develops
scientifically based tools to help people bridge the connection between their
hearts and minds. It also provides HeartMath programs to social service agencies,
and curricula for children and schools pre K-college. www.heartmath.org.

Call 1-800-450-9111 or visit www.heartmath.com

73
Heart Intelligence: Connecting with the Intuitive Guidance of the Heart
By Doc Childre, Howard Martin, Deborah Rozman Ph.D. and
Rollin McCraty Ph.D.
Our newest book, Heart Intelligence, provides breakthrough research
linking the physical heart to the spiritual (energetic) heart. This
book provides simple techniques for accessing our heart’s intuitive
intelligence for moment–to–moment guidance and discernment

Transforming Anxiety: The HeartMath Solution for Overcoming Fear

and Worry and Creating Serenity
by Doc Childre and Deborah Rozman, Ph.D.

Transforming Stress: The HeartMath Solution For Relieving Worry,

Fatigue, and Tension
by Doc Childre and Deborah Rozman, Ph.D.

Transforming Depression: The HeartMath® Solution to Feeling Over-

whelmed, Sad, and Stressed
by Doc Childre and Deborah Rozman, Ph.D.

Transforming Anger,The HeartMath Solution for Letting Go of Rage,

Frustration and Irritation
by Doc Childre and Deborah Rozman, Ph.D.

The HeartMath Solution

by Doc Childre and Howard Martin

www.heartmath.com or call 1-800-450-9111

HeartMath is a registered trademark of Quantum Intech, Inc.
For all HeartMath trademarks go to www.heartmath.com/trademarks

Integrating emWave® and Inner Balance™ Technologies 74

HeartMath Solution for Better Sleep

Notes

75
 HeartMath Solution for

Your Better Sleep Companion: Better Sleep

emWave and Inner Balance Integrating emWave® and
In today's fast-paced world, there seems to be more Inner Balance™ Technologies
and more causes of stress: Work, family, money, and the
technology that keeps all of it moving faster and faster.
With so much on our minds, it's no wonder we're up all
night thinking about it. 

emWave® and Inner Balance™

Deborah Rozman, Ph.D.

14700 West Park Avenue, Boulder Creek, CA 95006
1-800-450-9111 • www.heartmath.com
Rollin McCraty, Ph.D.
2075-0617