All you need is a few seconds and a set of lungs, according to ancient wisdom and modern science.
There are lots of studies I could direct you to if you're seeking for reason to get more sleep, such as this one showing that not getting enough sleep causes toxic junk to build up in your brain. Consider this study, which discovered that sleep deprivation has the same effect on performance as being intoxicated. Or the surprising discovery that getting too little sleep makes you paranoid.
While the studies on the importance of getting enough sleep is as compelling as it is alarming, I'm confident that the reason so many busy professionals don't get the required amount of sleep isn't a lack of motivation. Instead, if there isn't a newborn infant or a looming deadline, I believe psychology is to blame.
We stay up too late because the only hours that are genuinely ours are the dark, peaceful hours after both the boss and the kids have gone to bed. Or we behave and go to bed, only to discover that pandemic tension has caused our minds to whirl too fast for us to fall asleep. Many of us desire to go to bed early; it's only that our bodies and minds resist our efforts.
I've Added A New Sleep Solution To My Bag Of Tricks.
Finally, depending on your specific circumstances, getting to sleep at a respectable hour will necessitate different approaches. That's why I'm always on the lookout for ideas and methods to assist sleep-deprived professionals relax and get the rest they need, from basic sleep hygiene advice to mind tricks to quiet your racing thoughts. Hopefully, if I collect enough of these suggestions, some combination of them will help each reader have a better night's sleep.
Today, I'd like to add one more suggestion to this smorgasbord of improved sleep tips, one that seems especially appropriate for our troubled times. It comes from Dr. Andrew Weil, director of the University of Arizona Center for Integrative Medicine, and all it takes is a few seconds and a set of lungs, according to Vogue.
The "4-7-8 Method," as it's known, has its roots in ancient yogic traditions, but according to Weil, it's been rigorously scientifically tested. The parasympathetic nerve system, often known as "rest and digest mode," is activated by this easy breathing technique, which helps to reduce stress. According to Vogue, all you have to do is:
1. Inhale deeply for four seconds via your nose.
2. For seven seconds, hold your breath.
3. Exhale for eight seconds while pursing your lips and generating a "whoosh" sound.
4. Repeat as many times as you like.
The 4-7-8 approach can be utilized to relieve stress and relax your body at any time of day, not just before bed. And the more you utilize the technique, the more effective it becomes. So give it a shot and see whether it's the solution to your sleep problems.
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