The 4-7-8 method, created by Dr. Andrew Weil, includes breathing techniques to promote relaxation. The first step is to place the tip of the tongue against the skin behind the upper incisors. Hold the tongue in this position and exhale completely, making an exhalation sound. Then close your mouth and inhale quietly through your nose into four.
Hold your breath to count to seven and then exhale completely through your mouth to eight.
This is considered “one breath” 4-7-8, which can act as a “natural sedative for the nervous system.”
The technique is said to intensify with training, and some people drift away in two minutes.
Before going to bed, Sleep Foundation experts recommend optimizing your rest routine.
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A consistent bedtime routine can prepare your body and mind for quality sleep.
To get to the best state of mind to sleep, it is time to turn off the electrical appliances half an hour before going to bed.
Light from tablets, phones, and laptops can block the natural production of melatonin, a sleep hormone.
During those 30 minutes, relaxation may include, instead of exposure to electronic devices:
- Quiet reading
- Low stroke
- Listening to soothing music.
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This kind of relaxing pastime is better done in low light, which can help transition to bedtime.
As for the bedroom, it needs to be optimized for sleep so you can get into a healthy sleep.
Investing in an efficient mattress and pillow can support your spine and help prevent aches and pains.
In addition, a comfortable mattress and pillow are essential for a restful night’s sleep.
the “sleep-positive bedroom” should be dark, cool and quiet.
To achieve this, it is recommended to use blackout curtains and use an eye mask.
In addition, a noise engine can help attenuate other sounds that might otherwise keep you awake.
While the ideal temperature is unique to each person, you need to make sure you are not too hot or too cold.
Sleep Foundation added: “A light scent that you find soothing can help you fall asleep.
“Essential oils with natural aromas like lavender can provide a soothing and fresh scent to your bedroom.”
A good wake-up sleep cycle is also essential, which requires going to bed and waking up at the same time each day.
Source: This article first appeared on Express.co.uk