Insomnia is a very troubling problem which can be costly in terms of your work and personal relations due to the inability to function well without enough sleep. Drugs to help you sleep always have potentially dangerous side effects and therefore natural remedies to deal with insomnia are always preferable when they work. Doctors Health Press reported on March 21, 2016, there are breathing techniques which can help you sleep.
According to the Center for Disease Control and Prevention there are more than 40 million Americans who suffer from continuous long-term issues with sleep. The National Sleep Foundation says the rule of thumb is getting eight hours of good quality sleep a night and yet many people are not getting this much sleep. Stress and outside distractions can cause sleep problems.
However one of the most serious causes of sleep problems has been found to be the use of electronic devices which have bright screens too close to when you go to sleep. The light which is emitted from electronic displays has been found to disrupt the natural circadian rhythm of the body.
There are many natural sleep aids available on the market including:
- Soothing pillow sprays
- Sleeping masks
- Ergonomically correct pillows filled with gel and water and special fibers
- Soothing pillow sprays
- White noise machines
Breathing techniques may also help you fall asleep quicker and more peacefully. The 4-7-8 Breathing Technique which was developed by Dr. Andrew Weil seems to help. This method puts the body and mind to rest via control of the intake and outtake of breath. There is a direct link to the nervous system from breathing properly and calmly. This exercise delivers more oxygen to the brain than normal breathing.
This breathing exercise is started when you are already lying down in your bed. You should calm down and breath naturally for a minute and than begin. Next hold the tip of your tongue to the roof of your mouth located just behind your front teeth. For four seconds you now breathe in quietly through your nose. Than hold your breath for seven seconds, and finally breathe out audibly for eight seconds while making a “whoosh” sound.
This should be repeated four times unless you feel lightheaded. If you experience being lightheaded after doing this two times than try to build up to four over a period of a month. You should attempt to do this twice daily for a period of two months before making a determination that it doesn’t work. With some practice you may find the 4-7-8 Breathing Technique helps you sleep.
Medical Daily reports that Dr. Andrew Weil, who has a focus on holistic health, believes that getting the best sleep possible is as simple as just breathing in and breathing out. He says that physiology and thought processes which include moods are strongly influenced by breathing. If you focus your attention on your breathing you can begin to move in the direction of relaxing.
The 4-7-8 Breathing Exercise, which is also called The Relaxing Breath, has been found to generally promote better sleep. The concept is based on pranayama which is an ancient Indian practice that means “regulation of breath.” Dr. Weil describes this as being a natural tranquilizer for your nervous system. If this technique works for you it sure is a lot safer and more refreshing than using drugs to relax and go to sleep.