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.
478 Breathing Technique
First, the478 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!