Many people struggle with falling asleep at night. If you are one of those people you know how frustrating it can be because sometimes it takes lots of hours of tossing and turning before you are able to relax and fall asleep. Sleeping enough during the night is essential for your overall health and ability to function properly during the day. If you want to put an end to all the sleeping issues, instead of taking sleep medication, try a safer and natural alternative first.
Having trouble setting your mind when you are trying to fall asleep is also very common. When you go to bed you must tell yourself that you should slow down. Take a few deep breaths and you will be able to relax much faster. Taking deep breaths is excellent for relaxing your body because it affects the sympathetic system which is responsible for the release of adrenaline and other automatic responses.
The breathing technique we will present to you today is called 4-7-8. Next time you are unable to fall asleep try it and its efficiency will amaze you.
The 4-7-8 technique
Start by sitting up in your bed and make sure your back is straight. Then, press the roof of your mouth behind your upper front teeth with the tip of your tongue. While holding your tongue in this position, inhale through the nose to a mental count of four. Then, hold your breath for a count of 7. Afterwards, exhale completely through your mouth to a count of 8 keeping your tongue in the same position. While you exhale you should be making a whoosh sound because the air will flow around your tongue.
Repeat the technique 4 times and make sure your mind is as calm as possible by focusing on your breathing. Other harmful habits that could affect your sleep also include alcohol consumption and lack of exercise, so make sure you do something about it. Having good habits mean you will have good sleep, and good sleep is essential for the health.