Not getting a good night’s rest can really put a damper on your day. You feel moody, tired, and lack no energy to do your everyday activities. Insomnia is a real problem, and if you have trouble sleeping a lot, make sure you talk to your doctor. Before you reach for those sleeping pills, which can be quite addictive, check out these great techniques that can help you catch some zzz’s without medication.
Many times stress keeps you up at night. Doing exercise during the day improves your health and reduces stress. Make sure to exercise at least 3 hours before going to bed, otherwise, you’ll be full of energy and the adrenaline will keep you up.
4-7-8 Breathing Technique
Place the tip of your tongue against the tissue ridge right above your upper front teeth. Keep it there for the remainder of the exercise. Exhale completely through your mouth, making a whoosh sound as you do so. Close your mouth and inhale slowly through your nose while mentally counting to 4. Hold your breath for a mental count of 7. Exhale completely through your mouth for a mental count of 8. Make the same whoosh sound from Step Two. Repeat the same process three more times for a total of four renditions.
Listen to Music
Music can cause you to feel a variety of things, it can get you pumped enough to do cardio, and it can even help you get relaxed, and yes—sleep. Studies show that classical music or any music with a slow rhythm of 60 to 80 beats per minute can help you relax and go to sleep.