Sleep Resources
Natural Remedies for Sleep
Read these tips for getting a good night’s sleep without relying on sleeping pills or other drugs.
Did you know that regulating your breath once in bed can help you fall asleep quicker and offer a more relaxed sleeping experience? Breathing exercises are proven to provide a number of health benefits, including a better night’s sleep.
It may seem ludicrous, but controlled breathing exercises may be all it takes to stave off insomnia. Deep breathing, also referred to as diaphramic breathing, abdominal breathing, and belly breathing, has been clinically proven to lower heart rate and calm the nervous system, both of which are required for sleeping. In fact, deep breathing exercises help to promote a relaxation response in the body.
High blood pressure, anxiety, stress, and energy levels, all have an impact on a person’s ease and ability to fall asleep. Training your body to undergo the relaxation response naturally calms you down, releases blood flow to the brain, and relieves muscle tension. Although it’s a psychological process, there are a plethora of physical benefits to the relaxation response, one of which is better sleep.
Now that you understand what the relaxation response is, why it’s important for sleep, and that deep breathing can help induce this calming response, here are three breathing techniques to help aid in sleep.
Alternate nostril breathing, also known as Nadi shodhana, is a breathing technique practiced in yoga and involves breathing in through your nose in a transitional matter between the right and left nostril. Here are six steps to practice alternate nostril breathing:
Diaphragmatic breathing is a combination of deep breathing and touch. Feeling your belly rise and fall with each breath is very powerful for promoting relaxation by bringing conscious awareness to each inhale and exhale. Deep breathing helps remind yourself that you are in control of your body and mind. Here are five steps for practicing diaphragmatic breathing:
The 4-7-8 breathing technique developed by Dr. Andrew Weil is based on an ancient yoga practice known as pranayama. In addition to acting as a sleep aid, this method of breathing is also great to practice throughout the day if you experience anxiety or intense emotions. Here are six steps to the 4-7-8 breathing method below:
Don’t hesitate to close your eyes as you practice each of these breathing techniques. This will help you relax, as well as ignore external distractions. Incorporating controlled breathing into your wind down routine may just be the remedy you need for finding a good night’s sleep.
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