If you're looking for suggestions to sleep better, here's a deep breathing technique to do in bed that puts you to sleep every time. Deep breathing relaxes your mind - an overactive mind is often the cause of bad sleep and the inability to switch off. This particular deep breathing technique forces you to focus on your breathing by counting your breaths - every time you
lose count you penalize your mind by counting over again. The combination of slow, deep breathing and forced focusing of your mind quickly puts you to sleep. It takes a little practice though, especially if you have chronic sleep problems, so be patient. Here's how to do it:
Sleep Inducer - Deep Breathing Technique
1. Lie in bed on your back with your hands by your sides or resting on your abdomen. Your body should be flat, so if
you have a high pillow, remove it. Breathe slowly, smoothly and deeply through your nose throughout the exercise. As you
breathe in gently expand your abdomen; as you breathe out, let your abdomen fall back into place - this ensures true, deep breathing.
2. All you have to do is mentally count your breaths up to ten. You can either count your inhalations or your exhalations.
Here's the catch though - every time your mind wanders and you lose count, you must start from one again. Each time you
reach ten, start at one again. Continue like this and you will fall asleep.
Do this every night whether you have sleep problems or not, as it will also improve the quality of your sleep and most likely reduce
the amount of sleep you need.
More Suggestions to Sleep Better
- Don't have a big dinner and/or eat just before bed, especially hot, spicy foods or coffee (all of which are too stimulating)
- Don't engage in heated discussions or arguments before bed
- Don't have a tv or computer in your bedroom
- If you must bring your work home, stop at least 1-2 hours before bed
- Exchange a back and/or foot massage with your partner before bed
