Have you ever been overworking to the extent that your system get use to being awake in the midnight or you find it very difficult to easily fall asleep? I have the solution here to give you, just by carrying out this simple tests.
The vast majority of people require seven to eight hours of sleep to feel fully rested, but 40 percent of Africans and Americans get less than that amount. That sleep debt has serious ramifications for productivity, motivation, and creativity, not to mention mood.
So what to do? It feels impossible to find the time to get those seven to eight hours of sleep every night when you’re trying to cram in a full day of top-tier work, plus some semblance of a social life, relaxation time, and a chance to reflect or meditate on it all. One chunk of time you can easily re-purpose beneficially is that agonizing
15-20 minutes (or more) it takes you to actually drift off once you’ve hit the sack.
Try Dr Weill's “4-7-8” breathing trick to help you fall asleep in less than 1 minute:
According to the American Psychological Association , more than half of all Millennial have lost sleep sometime during the past month due to stress. Ugh. Even worse, Millennial suffer from stress-related sleep loss significantly more often than Baby Boomers and older adults. This might be because the biggest stressors across all generations are money, work and the economy, and overall, twenty-somethings are more likely to encounter financial hardship than their parents.
But sleep is important, guys. Getting 7-8 hours of sleep every night is crucial to your mental, emotional and physical well being. Now worrying about not getting enough sleep is going to keep us awake at night.
However, fear not I have a trick to share with you and I know a trick for falling asleep in under one minute.
My trick for battling anxiety and falling asleep is based on a relaxation exercise touted by Dr. Andrew Weill, well-known holistic health guru and Harvard educated doctor. A firm believer in the healing properties of breathing relaxation exercises (think yoga-like deep breathing), Dr Weill says a type of breath known as the “4-7-8 breath” is “the perfect, portable stress antidote, as it puts the practitioner in a relaxed state almost immediately.”
Gonzalez says the 4-7-8 breath is almost like magic. “Do you know the feeling of being put under by anesthesia, where you are conscious, and the next thing you remember is waking up? That’s what this is like for me: As soon as I start the practice, the next thing I remember, I’m waking up in the morning and can’t even remember beginning the 4-7-8 count the night before. Crazy.”
Basically, what you to is breathe in for 4 counts, hold your breath for 7 counts, then breathe out for 8 counts. You can see Dr. Weill demonstrate 4-7-8 breathing here.
HOW TO START
Follow these steps and see it yourself.
1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
2. Exhale completely through your mouth, making a whoosh sound.
3. Close your mouth and inhale quietly through your nose to a mental count of four .
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth, making a whoosh sound to a count of eight .
6. This is one breath. Now inhale again and repeat three more times for a total of four cycles.
1. 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.
2. Exhale completely through your mouth, making a whoosh sound as you do so.
3. Close your mouth and inhale slowly through your nose while mentally counting to four.
4. Hold your breath for a mental count of seven.
5. Exhale completely through your mouth for a mental count of eight. Make the same whoosh sound from Step Two.
6. This concludes the first cycle. Repeat the same process three more times for a total of four renditions.
Get your sleep masks ready. We’re totally down for trying this tonight.
It's a very good method to relieve stress and anxiety therefore restoring your immune system back to its normal state even after a hypertension experience.
When you’re stressed out or anxious, like when you’re unable to fall asleep, you’re probably under-breathing. By extending your inhale you force your lungs to take in more oxygen, then by holding the breath you allow that air to flow through your bloodstream. The 4-7-8 breathing exercise slows your heart rate, bringing in more oxygen to your body, which in turn calms your heart and your central nervous system, and thereby your mind.
written by Eje sunday
The vast majority of people require seven to eight hours of sleep to feel fully rested, but 40 percent of Africans and Americans get less than that amount. That sleep debt has serious ramifications for productivity, motivation, and creativity, not to mention mood.
So what to do? It feels impossible to find the time to get those seven to eight hours of sleep every night when you’re trying to cram in a full day of top-tier work, plus some semblance of a social life, relaxation time, and a chance to reflect or meditate on it all. One chunk of time you can easily re-purpose beneficially is that agonizing
15-20 minutes (or more) it takes you to actually drift off once you’ve hit the sack.
Try Dr Weill's “4-7-8” breathing trick to help you fall asleep in less than 1 minute:
According to the American Psychological Association , more than half of all Millennial have lost sleep sometime during the past month due to stress. Ugh. Even worse, Millennial suffer from stress-related sleep loss significantly more often than Baby Boomers and older adults. This might be because the biggest stressors across all generations are money, work and the economy, and overall, twenty-somethings are more likely to encounter financial hardship than their parents.
But sleep is important, guys. Getting 7-8 hours of sleep every night is crucial to your mental, emotional and physical well being. Now worrying about not getting enough sleep is going to keep us awake at night.
However, fear not I have a trick to share with you and I know a trick for falling asleep in under one minute.
My trick for battling anxiety and falling asleep is based on a relaxation exercise touted by Dr. Andrew Weill, well-known holistic health guru and Harvard educated doctor. A firm believer in the healing properties of breathing relaxation exercises (think yoga-like deep breathing), Dr Weill says a type of breath known as the “4-7-8 breath” is “the perfect, portable stress antidote, as it puts the practitioner in a relaxed state almost immediately.”
Gonzalez says the 4-7-8 breath is almost like magic. “Do you know the feeling of being put under by anesthesia, where you are conscious, and the next thing you remember is waking up? That’s what this is like for me: As soon as I start the practice, the next thing I remember, I’m waking up in the morning and can’t even remember beginning the 4-7-8 count the night before. Crazy.”
Basically, what you to is breathe in for 4 counts, hold your breath for 7 counts, then breathe out for 8 counts. You can see Dr. Weill demonstrate 4-7-8 breathing here.
HOW TO START
Method one of two
Follow these steps and see it yourself.
1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
2. Exhale completely through your mouth, making a whoosh sound.
3. Close your mouth and inhale quietly through your nose to a mental count of four .
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth, making a whoosh sound to a count of eight .
6. This is one breath. Now inhale again and repeat three more times for a total of four cycles.
Method two of two (for better understanding)
If you encounter any confusion on the first method, follow these steps1. 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.
2. Exhale completely through your mouth, making a whoosh sound as you do so.
3. Close your mouth and inhale slowly through your nose while mentally counting to four.
4. Hold your breath for a mental count of seven.
5. Exhale completely through your mouth for a mental count of eight. Make the same whoosh sound from Step Two.
6. This concludes the first cycle. Repeat the same process three more times for a total of four renditions.
Get your sleep masks ready. We’re totally down for trying this tonight.
HOW DOES THIS WORK
You may be wondering how this breathing techniques works and the reason you fell asleep after practicing this. The reason is that breathing -in with your nose with a mental count of four and holding your breath again for seven seconds before breathing it out with your mouth while counting 7, these things limits the amount of time you breath in one minute, there for causing a systemic dizziness and this produces a chemical effects in your system which will make you fall asleep easily.It's a very good method to relieve stress and anxiety therefore restoring your immune system back to its normal state even after a hypertension experience.
When you’re stressed out or anxious, like when you’re unable to fall asleep, you’re probably under-breathing. By extending your inhale you force your lungs to take in more oxygen, then by holding the breath you allow that air to flow through your bloodstream. The 4-7-8 breathing exercise slows your heart rate, bringing in more oxygen to your body, which in turn calms your heart and your central nervous system, and thereby your mind.
written by Eje sunday
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