Place the Tongue Against the Roof of Mouth and Breathe to Feel an Incredible Effect
Even though people often claim that sleeping 4 to 6 hours per night is good enough, but scientists are arguing that this kind of lifestyle shows a weakening of the health state of a person through time.
If you continue with this sleeping pattern, you will start experiencing some problems in the health field. Luckily, the more questions we ask, the more answer scientists find for us.
This is why there is a solution for this issue as well. The “4, 7, 8” method of breathing is the internet’s most up-to-date sensation.
This trick consists of an exercise that revolves around the regulation of breath. This is based off Pranayama, which is an old Indian practice.
Read below about how this natural nervous system tranquilizer is going to make you feel calm and relaxed instantly.
Here’s The “4, 7, 8” Method:
- Put the tip of your tongue right against the roof of your mouth. It should be right against the tissue located behind your upper front teeth.
- Breathe out through your mouth; the exhaling should make a whoosh sound.
- Inhale through your nose with mouth closed and count to 4. Don’t make any noise while doing this.
- Then, hold your breath for seven seconds.
- Afterwards, breathe out through your mouth whilst making a whoosh sound for about eight seconds.
- Repeat this method about four times.
This method is good because you can do it wherever you want and it won’t take ages to do. Just don’t forget that inhaling through your nose is going to be quiet whereas the exhale part is going to be noisy. You can learn more about this method in the video below.
These breathing practices will help you sleep more effectively at night. Breathing and the way we do it is very important.
There are lots of other things you could do when it comes to bettering your sleep.
The “Sleeping Potion”
Besides this technique, you can also prepare a simple home remedy that will help you relax your body and mind just before going to bed.
- 1 tbsp. of coconut oil
- 1/8 tbsp. of sea salt
- 1/4 tbsp. of honey
Just mix the ingredients well and swallow it. Another option is to dilute the mixture in a glass of warm water. You’ll get the same effect regardless of the way you take the remedy.
The “sleeping potion” will not only relax your body and mind, but it will also decrease cortisol spikes that interfere with your sleep and wake you up in the middle of the night.
More Tips to Improve Your Sleep
You Could Do Some Exercise
Doing regular exercise will give your body the proper physical activity it needs. This will trigger a need for your system to get some proper rest and reenergize.
Eat Proper Food
Eat foods that don’t upset your metabolism so that your system doesn’t have to work at night. Eat more fruits, vegetables, and avoid things that have artificial sweeteners.
Coffee + Power Naps
As strange as it sounds, enjoy a cup of coffee and take a short power nap afterward! Make it 15 to 20 minutes long. This is going to put your brain in reboot mode and you’ll be able to start with what you’re doing, feeling refreshed afterward.
Avoid Technology Screens
Staring at a backlit screen tricks the brain into believing that it needs to be put in an alert mode that is actually a false alarm, which lowers the quality of your sleep. Thirty minutes before your bedtime try your best to avoid technology.
Stick to Your Schedule
Make yourself a sleeping schedule for when to go to bed and take your power naps. This will give time to your body to naturally adjust itself to the schedule, and you will start feeling sleepy close before your bedtime once it gets used to it.
Speak to a Professional
If none of this is helping, make sure you visit a professional and speak to them about your sleeping problems. You will get the proper assistance and help.