Try the '4-7-8' breathing technique when you can't sleep.

Many modern people, finding it difficult to escape stress, suffer from restless nights. When you don't get proper sleep, your head feels foggy and your body feels incredibly heavy the next day. If this state persists, the stress of not being able to sleep leads to irritability and depression. Here are some methods to help overcome insomnia.

 

◇ Calming the nerves with the '4-7-8 breathing technique'

 

Dr. Andrew Weil of the University of Arizona, known as an authority in the field of alternative medicine, claims that insomnia can be overcome using the "4-7-8 breathing technique." First, inhale through the nose for 4 seconds while expanding the abdomen, then hold your breath for 7 seconds. Next, exhale through the mouth for 8 seconds while contracting the abdomen. Repeat this three times. This breathing method is known to aid sleep by supplying more oxygen to the lungs and stabilizing the parasympathetic nervous system. The parasympathetic nervous system is an autonomic nervous system that inhibits physical activity and function.

◇ Get at least 30 minutes of sunlight during the day, do light exercise in the evening

 

Taking a walk in the sunlight for more than 30 minutes during the day is also a good method. Prolonged exposure to bright light triggers the body to secrete a hormone called serotonin, keeping you fully awake during the day. As the body returns to its normal cycle, melatonin, a sleep-inducing substance, is secreted at night, enabling you to get a good night's sleep.

 

Light exercise in the evening can also help with sleep. Taking a walk or brisk walking after dinner promotes melatonin secretion, aiding in sleep. However, since exercise has a stimulating effect that keeps you awake and takes about 1 to 2 hours for the body to settle, it is best to finish exercising at least 2 hours before going to bed.

 

 

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I have a sleep disorder

I think I need the 4-7-8 breathing technique.

I think I need to start doing this right away today.

I don't think there will be anything really difficult.

 

Sunbathing for more than 30 minutes

It is so hot that I shield myself from the sun with a parasol,

I want to walk when there is no sunlight,

 

I guess I should get some sunshine when it's a bit windy in the fall.