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Need Sleep ? 3 Scientifically & Personally Tested Ways to Get More ZZZZZs

Many of us probably have had issues with sleep. Due to our sleep habits, work schedules and worries we sometimes find it difficult to get a shuteye. I thought I’d share three of the best methods I have read about, tried, and found helpful in getting people some much needed zzzzs.


First, the 478 breathing technique. Last year, I saw an article about this scientifically tested method of relaxing both the body and the mind. It is very simple. You can do this when you’re set for bed, meaning the environment is conducive to sleep and you’re in your pjs. It’s very simple: while your eyes are closed inhale for 4 seconds, hold your breath and mentally count for 7 seconds and finally exhale through your mouth for 8 seconds. Do this for a few cycles and you’ll start yawning. When you have yawned, tell yourself, “I have yawned so I’m sleepy now”. Slowly, you’ll be drifting to dreamland. If not, don’t worry, there are two more options to try, I have tried this many times, when I got desperate that a late night would turn into a sleepless one. Thankfully, it worked most of the time.
The second method, which I’d nickname, “memo it!” is one a lot of ever busy mommies can use. Have you ever tried to go to sleep with a lot of thoughts jumbling in your head? What should I cook for breakfast tomorrow? Did I turn off the lights downstairs? Have we paid this month’s water bill? Oh I should tell my husband to do this tomorrow. Sounds familiar? Well for this scenario, research says you can rid your mind of recurring or unwanted thoughts by turning it into something tangible and either throwing it away or setting it aside.So, you could quickly type on your cellphones’s memo pad or write your concerns on a piece of paper and place it somewhere. In this way, you are telling your mind, “It’s being taken care of. You can chill now”. You are putting your  own mind at ease, so to speak.

The last one is something I learned doing yoga a few years back. It’s been a long time since I did my one hour yoga routine at 5 am but I hope I get to do it again sometime this year. Anyway, the third one is called the  pigeon pose.  Please refer to your physician or training coach first to make sure you are physically fit to carry out this pose. 
Here is a Youtube video to guide you. It mentions the pigeon pose and others that can help you relax and get some sleep.Again, please consult your health care professional and assess your flexibility first before attempting any of the poses below.

If you consistently have trouble sleeping, you might want to get yourself checked by your doctor for signs of a medical or mood disorder. Conditions such as hyperthyroidism, anxiety and depression are linked to sleep problems. 

I hope these techniques help us all get some well deserved sleep tonight! Share this post! It  might help someone!
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25 Comments

  1. Great techniques. I'm guilty of that too. I am a mom and I also run through things I need to do next day. Maybe I should put it in my to do list before I go to bed, sounds like it will help! For me, getting good exercise also gets me better sleep at night.

  2. Usually I fall asleep easily since I'm mostly tired every day Haha. But sometimes when I have to sleep earlier than usual, or that I'm just not sleepy at all, I struggle and ends up staying awake on the computer or in front the TV until my eyes almost close while I should sleep earlier than that. Unfortunately, it's not thoughts about things to do that runs in my mind but loads of random thoughts that won't be usefull for me to write down on a note. So can't do technique 2. I don't do Yoga either, and I honestly don't see myself doing those exerices before sleeping anyway Haha even thought I'm sure it's relaxing. So technique 3 neither haha. But the 1st one seems really interesting and it worked almost everytime for you. So I'll remember this one for when I have trouble falling asleep and see if it helps, thank you for the tips !

  3. Us mums think of so many concerns that it is really difficult to relax the mind during the night so we can doze off. I have tried breathing + taking down notes on my mobile during those nights when sleep is elusive. I have yet to try doing the pigeon pose, though, will most definitely try it our one of these days.

  4. There are days I'm finding it hard to sleep well at night, and I can attribute that to thinking a lot of things when I'm already in bed (what to cook for breakfast tomorrow, what my son needs to bring to school, what school snacks/lunch to prepare for my son, etc.). I'll keep these reminders in mind, sis. Thanks for sharing! — Maria Teresa Figuerres

  5. I really can't survive on little or no sleep! I don't think I'm hardwired to be a MOMbie hehe.

  6. Thanks for the yoga tips i might need this one of these days 🙂

  7. This is exactly what I need. Thanks for sharing 🙂

  8. I used to have trouble sleeping but now that I do all the household chores, my bed is my bff. I simply lie down and I am in lalaland.

    Xoxo
    MrsMartinez

  9. What an interesting and helpful post! Fortunately I don't have sleep problems but will definitely keep these tips in mind just in case. 🙂 Thanks for sharing!

  10. My sleeping pattern is weird: sometimes I fall asleep TOO easily and sometimes I can't fall asleep at all. Got to try these tips!

  11. D

    Just reading the word yawn makes me yawn! This is so true, I'm still struggling to get back to my usual sleep routine. I currently employ the "memo it" method and so far it works well for me!

  12. Great tips! Although I do not have problems falling asleep, yet. But your tips will come in handy in the future.

  13. Wow thanks for sharing this! Will try them later 🙂

  14. thank you so much!!! been having trouble w sleep lately 🙂

  15. Great tips! I often find it hard to fall asleep. I kind of follow the "memo it" tip. Before bed I usually play around with my planner and jot down everything that needs to be taken care of the next day. That way I no longer have to think about them at night.

  16. I'm jetlagged now so I fall asleep at the weirdest times XD

  17. I never really had a problem sleeping "like a baby".. not until being pregnant with baby #5! I'll be trying the tips you posted here.

  18. I do the "memo it" but sometimes, i still can't help myself to think random thoughts. Haha! I'll try this mommy. Thanks for sharing!

  19. I'll try to do that too. It'll be good for blood circulation too 🙂

  20. hehe thanks! tell me if any of them works on you 🙂

  21. I like the idea of Memo it. It often takes time for me to sleep because I have so many things rushing through my head. I'll give this a try.

  22. Would definitely a big help for me. Will try the 478 tonight, been doing memo it for years now, the pigeon pose is I think a no-no for me as of this time. In addition if the memo it doesn't work, as what I've read you can elevate your legs against the wall, while doing this, say your prayers, wait til 10-20 mins and before you knw it you're in dreamland na 🙂 this works for me almost everynight.

  23. I will do the 478 breathing technique now. haha. yes, people here are all still sleeping because we all got home late from a school educational field trip.

    Thanks for this!

  24. I really need this! Sana makaya pa ng katawan ko ang pigeon pose haha. The memo it is very helpful too. As for me, applying doterra oil (lavender) in my sole do help me a lot in my sleeping needs.

  25. Oh, this is an interesting article! Thanks for the tips, mommy! Will try this out, later. He he 🙂

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