How To Fall Asleep In Under One Minute

Whether or not you’re having trouble falling asleep at night, you’ll love to discover these Insomnia tips to fall asleep.

Today we are going to show you what is getting in the way of your rest, how to turn your bedroom into a sleep cave and also things you can change right now that will have immediate results.
 

 

These great tips  show a few more ways you can make it easier to fall asleep at night. For example, a relaxing hot bath might be something that you think will work in your favor but the opposite is actually true.

Taking a bath or hot shower raises your body temperature and therefore can irritate your body. 
 Journaling before bed is another excellent way to get in to sleep mode. Scheduling in sleep and maintaining regular sleep time will get your body into the habit.

It involves taking four deep breaths and holding your tongue in a certain position in your mouth. These deep breaths are a sequence of breathing that helps your body relax.

It also clears your mind since you need to be so focused on your breathing. It’s a method that many people have tried and continue to use successfully to get themselves to sleep at night.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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9 Breathing Techniques To Help For Good Sleep

Many people find it difficult to sleep. They may have tried many things including taking meds. Now, in stead of meds for everything- pain, cold, cough, sleep and so on, why not try some simple breathing exercises, which can help you to sleep better.
Here's what to remember before getting started: 
When doing the breathing exercises, it is always good to keep your eyes closed, which may help you shut out distractions. Keep your mind focused on your breath and think about the healing power of your breath. While these nine breathing exercises each have their own pros, benefits may vary slightly. Take a look to see which is the best match for you and you'll be sleeping soundly in no time: 

1. 4-7-8 breathing technique 
Here is how to practice the 4-7-8 breathing technique:
1. Allow your lips to part gently, then exhale completely, making a breathy whoosh sound as you do.
2. Press your lips together as you silently inhale through the nose for a count of 4 seconds, then hold your breath for a count of 7 and exhale again for a full 8 seconds, making a whooshing sound throughout.
3. Repeat this breathing technique for a total of four times, eventually making your way up to 8 repetitions. 
Benefits: This ancient yogic technique helps people relax as it replenishes oxygen in the body. 

2. Bhramari pranayama breathing exercise 
Follow these steps to perform the original Bhramari pranayama breathing exercise: 
1. Close your eyes and deeply breathe in and out.
2. Cover your ears with your hands and place your index fingers above your eyebrows, resting your fingers over your eyes.
3. Then, put gentle pressure to the sides of your nose and focus on your brow area.
4. Keep your mouth closed and breathe out slowly through your nose. As you do so, make the humming 'Om' sound.
5. Repeat the process for a total of 5 times. 
Benefits: This breathing exercise has been shown to quickly reduce breathing and heart rate, which tends to be very calming and is able to prepare your body for sleep. 

3. Three-part breathing exercise 
Here's what you nee to do to complete this three-part breathing exercise: 
1. Take a long, deep inhale, then exhale fully while focusing intently on your body and how it feels.
2. Once you've done this a few times, begin to slow down your exhale, ensuring that it is twice as long as your inhale. 
Benefits: Is one of the most simple breaths to perform and help keep the mind calm. 

4. Diaphragmatic breathing exercise 
To do diaphragmatic breathing exercises:
1. Lie on your back and bend your knees over a pillow or sit in a chair.
2. Place one hand flat against your chest and keep the other on your stomach, and take slow deep breaths through your nose, keeping the hand on your chest still, as the hand on your stomach rises and falls with your breaths.
3. Now, breathe in slowly through purse lips and eventually you'll be able to breathe in and out without your chest moving. 
Benefits: This technique slows your breathing and decreases your oxygen needs as it strengthens your diaphragm. 

5. Alternate nasal breathing exercise 
Tips on who to do the alternate nasal or alternate nostril breathing exercise: 
1. Sit with your legs crossed and place your left hand on your knee and your right thumb against your nose.
2. Then exhale fully and close the right nostril.
3. Inhale through your left nostril.
4. Open your right nostril and exhale through it, while closing the left. Continue this rotation for 5 minutes, finishing by exhaling through your left nostril.
Benefits: A study conducted in 2013, found that people who tried nasal breathing exercises felt less stressed afterward. 

6. Buteyko breathing
To practice buteyko breathing for sleep do this:
1. Sit in bed keeping your mouth gently closed, not pursed, and breathe through your nose at a natural pace for about 30 seconds.
2. Gently pinch your nose closed with your thumb and forefinger, and keep your mouth closed as well until you feel that you are able to breathe again.
3. Keeping your mouth closed, take a deep breath in and out through your nose. 
Benefits: Most people are unaware that they are hyperventilating and this exercise will help you reset to a normal rhythm of breathing.

7. The Papworth method 
In this breathing exercise, you focus on your diaphragm to breathe more naturally.
1. Sit up straight, and take deep, methodical breaths in and out, counting to four with each exhale (also through the nose).
2. Keep your mind fixed on your abdomen rising and falling, listening to your breath for sounds to come from your stomach. 
Benefits: This breathing exercise is great for reducing habits of yawning and sighing. 

8. Kapalbhati breathing exercise 
Also known as pursed-lip breathing, kapalbhati involves four steps:
1. Breathe in deeply through the nose, then pucker your lips as though you are going to blow on a pinwheel.
2. Through your pursed lips, exhale three times more slowly than you inhaled.
3. Repeat until you feel calm and sleepy.
Benefits: This breathing exercise relieves shortness of breath and improves ventilation by getting rid of excess carbon dioxide. 

9. Box breathing 
During box breathing focus intently on the oxygen that you are bringing in and pushing out as follows:
1. Sit with your back straight and breathe in, then push all the air out of your lungs as you exhale.
2. Inhale slowly through your nose and silently count to four as you fill your lungs with air.
3. Hold the breath to a count of four, then slowly exhale through the mouth as you focus on getting all the oxygen out of your lings. 
Benefits: This breathing technique will help keep you focused and relaxed.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
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7 Natural Remedies to Ease Anxiety

What are the various causes of anxiety- money? health? family? love? So, what can be done if you suffer from anxiety? While there are a number of coping mechanisms for handling this issue, here are 7 non-drug remedies that will surely help keep your anxiety levels under control: 
Anxiety is often characterised by fast beating heart, shallow and rapid breathing, and thoughts of impending doom.
Here are 7 safe non-drug remedy to cure your anxiety-
1) Lemon balm- it has long been used to reduce stress and anxiety, as well as to promote better sleep. A study conducted on healthy volunteers found that those who took standardized lemon balm extracts ( 600mg), reported feeling more calm and alert in comparison to those who took a placebo.

While taking lemon balm is generally safe, stick to the recommended dosage. Taking too much has been found to trigger anxiety, according to some studies.

2) Hold your breath- Taking deep breaths has been shown to be effective in lowering stress and anxiety. One of the main reason behind this theory is that it is impossible to breathe deeply and stay anxious at the same time.
Practice the 4-7-8 breath. Exhale completely through your mouth, inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat twice a day.

3. Valerian- It not only helps reduce anxiety, it's an excellent sleep aid too and is often used to treat insomnia. it's best taken in a capsule format or tincture rather than as tea, due to its strong smell.

4. Eat a diet rich in Omega 3 fatty acids- Fish oils are not only good for the heart. One study found that students who took 2.5mg a day of mixed omega 3 fatty acids for 12 weeks had less anxiety before exam than students who took a placebo.
It is recommended that you take omega 3 from food where possible. Opt for only cold water fish- like salmon, a great source of fatty acids. 1 grilled wild salmon contains about 3.75 gms of omega 3.

5. Exercise- It is a great aid for treating anxiety.  Exercising on a regular basis has been found to boost your self-esteem and make you feel healthier.
A major cause of anxiety tends to be illness and health- both of which will likely dissipate when you are fit.

6. Hops-  It contains a sedative compound, when extracted, it's often used as a sedative to promote sleep and is often combined with another herb valerian.

7. Eat breakfast-Studies show that most people who suffer from an anxiety disorder tend to skip breakfast.
Opt for eggs-A satiating and  filling protein and nature's top source of choline. Low levels of choline are associated with increased anxiety.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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4-7-8 breathing exercise

One of the best things we can do for our bodies is simply to breathe - to stop for a moment and fill the lungs with oxygen that give energy to the whole body. Some people believe that smoking a cigarette, for example, can calm them. But in fact, the nicotine that is lacking in their bodies, and which they indulge in, causes them to be more nervous than usual. However, even with the nicotine entering their bodies, they are performing one of the oldest and most effective exercises for relaxation. If you feel stressed or anxious right now, answer the questions that appear in the next test and find out what is the perfect breathing exercise for you at the moment. Do the exercise according to the instructions given, and just let yourself relax...

 

The 4-7-8 breathing technique will calm you down

Your answers indicate that you have a lot of stress and are on the verge of a panic attack, so you may want to do the following exercise now: breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat the exercise 20-30 times, preferably lying in bed, and it will be able to calm you down and even provide you with good sleep and a night without worries and stress.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com