Touching The Roof Of Your Mouth With Your Tongue And Breathing, This Will Happen To You!
We have all been there. Laying down in the dark, tossing and turning, willing for sleep to come over us. Counting sheep, counting the numbers backward, even singing a lullaby to our self! Nothing seems to do the trick, does it?
Well, guess who we should blame? Our MIND!
#2 It won't settle!
The major reason why most of us can't fall asleep right away is because we have a hard time settling our mind. Here are a few tips on how to do just that! With one major trick in the end!
When you are ready to sleep, take deep breaths and let yourself slip away slowly, sink into your bed. What you are doing here is that by breathing deeply you are allowing your parasympathetic system, which influences our ability to relax, to come into control and helping override our sympathetic system, which is what is in charge of our automatic responses, like adrenaline release.
The next trick is....
#1 The 4-7-8 Technique
Next time you are having a hard time sleeping, try this 4-7-8 Technique! But before you start, remember to sit up in your bed and keep your back straight.
Press the tip of your tongue to the roof of your mouth behind your front teeth. As you hold your tongue to the roof of your mouth, inhale through your nose for 4 counts, hold it for 7 counts and then exhale with your tongue still pressed against the roof for 8 counts. As you exhale you should be making a whooshing sound as the air flows out from around your tongue.
Keep up with this technique until you have completed 4 breaths. Focus on your breathing as you exhale and inhale. And remember the habits you have also play a major role in your sleep deprivation. Try to keep the good habits in and bad habits out of your life.
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