God is the best artist and humans are one of his numerous masterpieces, in his wisdom he has designed our body to do amazing things part of which sleeping is among. Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, inhibition of nearly all voluntary muscles. It is important to our state of complete wellbeing and without it functioning at optimum capacity will be simply impossible.
Due to many factors which includes but not limited to chronic pain, nasal or sinus allergies, asthma, and neurological conditions such as Parkinson’s disease getting good quality sleep might be difficult for some people. If you are the type that finds it difficult to fall or stay asleep, then these tips will be useful for you.
Deep breathing: Deep breathing allows the parasympathetic system which is a system that influences our ability to relax, to take control and override our sympathetic system. Our sympathetic system is the system that is in charge of our automatic responses. It widens the bronchial passages, decreases motility of the large intestine, constrict blood vessels, increase peristalsis in the esophagus, cause pupillary dilation and raise blood pressure.
The sympathetic system in short makes resting difficult what the parasympathetic system does is to help keep the sympathetic system in control. Deep breathing is a sure way of activating the parasympathetic system.
The 4-7-8 technique: This technique was developed by Dr. Andrew Weil an American doctor, physician, author, and widely described as the “guru” of the alternative medical brands. The technique is based on an ancient yogic technique called pranayama which helps practitioners gain control over their breathing. You can start by sitting up in your bed with your back straight. Then press the tip of your tongue to the roof of your mouth behind your front teeth.
As you are holding your tongue there, inhale through your nose for 4 counts, hold it for 7 counts and then exhale with your tongue still pressed against the roof for 8 counts. As you exhale you should be hearing a whooshing sound as the air flows out from around your tongue.
Keep doing that until you have completed 4 breaths with the technique and you should start to feel more relaxed. The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. Proponents are of the view that this technique can soothe a racing heart or calm frazzled nerves. Dr. Andrew Weil has even described it as a “natural tranquilizer for the nervous system.”
Avoid bringing your phone or tablet to bed: Research has shown that bringing phones to bed can inhibit sleep, the blue light it emits can halt production of the hormone melatonin responsible for making you feel sleepy.
Exercise: Twenty to thirty minutes of exercise daily every day can help you sleep better, the body uses the sleep period to recover its muscles and joints that have been exercised. The exercise should be performed in the morning or afternoon as exercise a few minutes before bedtime stimulates the body and aerobic activity making falling asleep more difficult.
All the tips that have been presented so far is advantageous in that you don’t need to spend a dime on drugs many of which have side effect before you can get a top-notch sleep.