A lot of you who are reading this article know how tiring it can be when you are tossing and turning in your bed at night, unable to fall asleep and get the much needed rest for the upcoming day. As a result of the lack of sleep, you end up being groggy in the morning, low on energy, and you may have a problem finishing your daily tasks and chores because you did not get the necessary rest.
Unfortunately, sleep deprivation and insomnia are common problems among US citizens, but also throughout people from the rest of the world. What are the reasons for an inability to fall asleep? Some of the potential contributing factors are poor physical exercise, poor stress management, and a hectic lifestyle. Unfortunately, when a person is chronically deprived of sleep, their risk of serious health problems, including hypertension, heart attack, stroke, and diabetes increases.
How to Encourage Healthy Sleep?
In most cases, people who have problems with sleep deprivation or suffer from insomnia reach for over-the-counter sleeping pills for relief. However, the problem with these meds is their quite serious side effects and we should all stay away from them, as much as possible.
A much better solution would be to manage stress, for example, do yoga or meditate, reduce our busy lifestyle, and induce sleep in a natural way. And, you can also benefit from one specific trick to ease sleep, that is, the 4-7-8 breathing technique.
Continue reading the article to learn how to perform the technique.
The 4-7-8 Breathing Technique
Developed by Dr. Andrew Weil, this method is a mixture of meditation and breathing techniques created with the goal to reduce stress. It is very easy and simple to perform.
What you need to do is breathe through your nose for 4 seconds and then hold the breath for 7 seconds. Afterwards, release all the air for 8 seconds. Repeat this procedure three times, prior to going to bed.
Other Beneficial Tips to Ease Sleep
- Wake up at the same time every day
- Avoid stimulants like nicotine, caffeine, and alcohol at least for several hours before sleep
- Do not rely on daytime naps too much- they may interfere with your nighttime sleep
- Work out on a regular basis- but never exercise before bed (be done with it at least 3 hours before sleep)
- Do not drink or eat something right before bed
- Control the temperature, light, and noise in your room to ensure a good night’s sleep