In a time when we are so on the go, the one thing that typically suffers is sleep. We stay up later and get up earlier trying to squeeze in the responsibilities of family, work, and home. The irony is that sleep is one of the most important things we can do for ourselves to insure we can meet all of these responsibilities. If you find yourself unable to “wind down” at the end of a hectic day, there are things you can do and the easiest is as close as your kitchen. Sleep makes you feel fresher and it is an important part of a healthy lifestyle as it will benefit your heart, weight, mind, skin and more..,
It took me a while to fall asleep until I have tried the 4-7-8 technique.
Here is some good news if you spend your night turning and tossing around. I have done the same for many years until I discover the 4-7-8 breathing technique. This trick has been my natural medicine and it does work.
The exercise has been created by well-known American medical doctor and author holistic health, Dr. Andrew Weil. He calls this therapy “a natural tranquilizer for the nervous system”.
This exercise is somehow linked to the practice of meditation, and it is very easy to follow. It will help you eliminate some tension you can build up during the day.
Dr. Weil recommends performing this exercise while you are in bed, but also every time you are experiencing a stressful situation.
How does it work? Very simple. Just follow these steps:
1. Put the tip of your tongue just behind your upper front teeth, and maintain this position for the entire exercise.
2. Take out all the air by making a whoosh sound.
3. Now, keep your mouth close and slowly inhale through your noise counting until 4.
4. Keep your breath and count until 7.
5. Take all the air out through your mouth, making again a whoosh sound while counting until eight.
6. This is one cycle. Now to the same again for a total of 4 times.
Eat Your Way is one more trick for quick and better Sleep.
Studies shows that eating certain foods shortly before bedtime can not only help us feel sleepy, they can help us sleep better and wake up more refreshed. The next time you find yourself not feeling sleepy but needing to go to bed, give one of these a try.
Cherries: Cherries help your body produce melatonin, which is our bodies natural sleep aid. It’s not even necessary to eat the fruit. Drinking a glass of cherry juice will have the same benefits.
Grapefruit or Tomatoes: Both grapefruit and tomatoes contain lycopene, which is a natural sleep aid. Both are also very high in anti oxidants that help prevent heart disease, certain forms of cancer, and have anti aging properties. You get a good night’s sleep and overall better health.
Whole Grains: High in magnesium, whole grains can also help with sleep. Magnesium, also a natural sleep aid, has the additional benefit of helping relieve the aches and pains that keep us from getting comfortable when we go to bed. Since whole grains are also high in fiber, they can keep you from feeling hungry at night.
Almonds: Also high in magnesium, a handful of almonds may be a good option before bed. Because they are also high in protein, they can help keep blood sugar stable through the night. Like the fiber in whole grains, the protein in almonds will keep you from feeling hungry.
Yogurt: The calcium in yogurt (and other dairy products such as milk and cheese) can assist with sleep. Yogurt also contains healthy bacteria that can work in your stomach while you’re sleeping. The protein will also keep away overnight hunger pangs.
Tea: It is not an old wives tale – tea really can help you sleep. Obviously you want to select a variety that has no caffeine or it will have the opposite effect. Chamomile is very effective and has calming and relaxing properties. If you prefer a little more flavor in your tea, spearmint or lemongrass are also good choices and will provide the same benefits.
Miso Soup: For a warm option, try miso soup. It contains antioxidants that help with melatonin production and studies show warm liquids before bed aid in sleep.
These are just a few of the possibilities to help you fall asleep faster and wake up feeling better. Try some Yoga and Kapalbhati Pranayama as well which may help to improve sleep disorders. It seems the key to a good night’s sleep may just be a well-stocked pantry.