Ways to have good sleep
Train your mind to fall asleep easily :- Do you have trouble in sleeping easily? Then you are not alone. Sleep disorders have now become an epidemic in our country. There are more than 70 different sleep disorders with insomnia, or the inability to fall asleep, being the some of the prevalent one.
The causes of these disorders could range from unhealthy food late at night to the stress or be looking at your mobile screens before going to bed. Luckily, there is an effective solution, called the “4-7-8” breathing method.
This remarkably effective method was developed by Harvard alumnus Dr. Andrew Weil, a doctor of physical and mental health. He is a student of meditation and its stress-relief effects.
This simple technique requires you to breathe in through your nose for like four seconds and then hold your breath for seven seconds. At the end, exhale it through your mouth for eight seconds.
Train your mind to fall asleep easily
Your brain by now will be flooded with soothing chemicals, and your heart would be running at a slower pace. Repeat this for 4 breath cycles.
This technique is great in so many different ways. In stressful situations, one’s adrenal glands release adrenaline. This hormone in return increases your heart rate, and you end up all nervous, jittery and moody.
You start breathing a lot faster and shallower. Inhaling and exhaling in the accurate intervals counteract the effect of adrenaline, and the heart rate starts slowing down, because it has forced, in a good way, to do so.
At the beginning, you can also feel a slight discomfort, but it should go after some time. Keep counting and you will further notice how your heart rate slows and your mind will get clearer with each breath cycle.
This has exactly the same effect as if you were enjoying a refreshing sea breeze at the beach. You feel so comfortable and pleasant. Try this breathing method tonight and tell us how it worked for you.