Difficulty sleeping is a problem that many people encounter. Affects health and quality of life The following relaxation and breathing techniques may help you fall asleep faster: Have you ever been unable to sleep all night, tossing and turning, and it was already morning before you fell asleep? This problem is very common. Statistics show that it affects 1 in 3 people in the United States. Suffer from insufficient sleep Recommend number of hours of sleep It depends on age, but generally, most people should get at least 7 hours of sleep in a 24-hour period.
Technique “4-7-8” breathing that will help you relax and reduce insomnia symptoms The steps are as follows:
With the current social situation Therefore causing us to live life in a hurry. and still face many stresses every day So it’s not too surprising that a number of people are having trouble asleep. Insomnia is considered a disease that must be monitored. Because the number of people suffering from this disease is increasing nowadays. Many people may have heard that The body repairs and restores damaged cells while you sleep. And when you wake up, you will be able to work and do various activities. You can feel refreshed and rejuvenated. But on the other hand, not getting enough sleep can have long-term negative effects on your body and mind.
A study by the University of Surrey in England found that not getting enough sleep for a week. It causes approximately 700 genes in the body to malfunction, and lack of sleep contributes to many chronic diseases such as high blood pressure, โปรโมชั่น ufabet, obesity, anxiety, depression, heart disease, and cancer, and the researchers also found that Genes found to be abnormal affect the immune system. and the body’s stress response mechanism
So how can we deal with this problem? The simplest way is to learn how to sleep so that the body can rest fully, just like a child. But with many responsibilities and advanced age Therefore, it may make you forget how to sleep properly. In addition, stress and anxiety in the mind It is considered another reason for insomnia. and eventually fatigue and exhaustion can occur
For many people Calming your mind from stress is not an easy task. Just overnight, Dr. Andrew Weil revealed the “4-7-8” breathing technique that will help you relax. and reduce insomnia symptoms The steps are as follows:
1. Sit upright in a relaxed position. without having to tense your shoulders and can breathe deeply
2. Place the tip of your tongue on the roof of your mouth behind the front teeth . Leave it here throughout your practice. or even exhale.
3. Expel all the breath from the lungs slowly.
4. Inhale to fill the lungs. Start by counting from 1 to 4.
5. Hold your breath until you count to 7.
6. Exhale slowly until you count 8.
7. Repeat steps 1 to 6 continuously until you have completed 3 times.
You should practice this breathing method to get used to it first. So you will see clear results. and the important thing of this training is consistency Take time before bed to practice calming your mind. Concentrate on breathing exercises. Not distracted thinking about other things
You may be wondering, how good is such a technique? Explained in 3 brief reasons:
1. Breathing slows down. Makes you feel relaxed.
2. Breathing deeply. Helps the body receive more oxygen.
3. Helps practice meditation and is part of mindfulness. which scientists agree that meditation practice Can reduce stress Anxiety and eliminates distracting thoughts very well
Sometimes the reason why we can’t sleep It’s because of breathing incorrectly. Therefore, this 4-7-8 breathing technique will help you sleep better. and have complete rest.