We all know that the most appropriate period spent on sleeping is in between 7 and 8 hours. But almost 50 percent of the Americans do not get that amount of sleep. That can be due to many circumstance; medical or physical condition, unhealthy habits, some kind of specific substances, asthma, arthritis, endocrine problems etc.
So how to fight the insomnia knowing that we have busy scheduled day coming upon us?
Some specific habits can lead us to insomnia:
- Working at home in the evenings. If you are working on a computer the light coming from it can cause insomnia and you will also feel preoccupied when the time to sleep comes.
- If you have habit of taking naps every once and a while. This naps can be useful for some people, but for others not. They make it even more difficult to fall asleep at night.
- Are you sleeping later in the day to make up for the sleep you lost? This practically always confuses your body and it will be very difficult for you to fall asleep at night.
- If you work in shift or your schedule changes a lot, there is a great possibility not to get the needed 7-8 hours of sleep.
Everyone can benefit from 4-7-8 breath technique, and you can practice it every day. Not only when you can’t fall asleep but also when you fill stressed, when adrenalin goes thru your veins, mild anxiety and to deal with the food crave.
Try Dr. Andrew Weil’s 4-7-8 breathing technique that will help you fall asleep in less than 1 minute
‘’You simply breathe in through your nose for four seconds, than hold your breath for seven seconds, and at the end exhale through your mouth for eight seconds’’
The effect of this breathing technique is amazing, like you took harsh sedative for sleep. It calms your hart and you’ll feel like floating in the air. Except that you will probably fall asleep and you won’t even remember the next morning on what exhale it happen.
Important thing to remember is that you must not make a pause in between breathing. You must repeat consecutively 4-7-8 without resuming the regular breathing.
Many said that this kind of falling asleep is almost as if they were put under anesthesia, and the next thing to remember it will be waking up.