The sleep expert Dr. Nisa Aslam shared a simple breathing technique that can help you fall asleep in just seven steps. Here’s everything you need to know if you’re having trouble tonight
(Image: Getty Images/iStockphoto)
Trouble falling asleep at night? There are few things more frustrating than lying there for hours trying to reach them sleep while feverishly calculating how many hours it will take you to wake up.
There’s a more productive way to spend your time. family doctor dr Nisa Aslam out Significant shared a simple breathing technique to kick you out of the bad habit.
Speaking to The Mirror, Dr. Aslam, like that covid The pandemic has left many with “difficulty sleeping, vivid dreams, nightmares and difficulty falling asleep.”
dr Aslam added: “You may be stuck in a sleep routine and unable to break out of your poor sleeping habits. For the vast majority of people, lack of sleep or poor sleep quality has a truly devastating effect on long-term health and well-being. Sleep is not a luxury or pleasure, it is essential.”
Luckily, dr. Aslam shared a simple seven-step breathing technique that will help you fall asleep in minutes.
How to fall asleep using the deep breathing technique
dr Aslam explained: “A minute or two of deep, controlled breathing – into your abdomen rather than your chest – increases what is called the ‘tidal volume’ of air going in and out of your lungs.
“Breathing this way will help you relax by lowering your heart rate and blood pressureimprove oxygenation throughout the body and produce positive changes in hormone levels to help your body prepare for sleep.”
1. Lie down with your legs straight, slightly apart and toes pointing outwards.
2. Place your arms at your sides with palms facing up.
3. Close your eyes.
4. Breathe deeply and slowly into your lungs and fill them up. Breathe in through your nose and out through your mouth.
5. Place one hand on your stomach and the other on your chest. Notice which hand rises the most as you inhale.
6. If the hand on your chest lifts the most as you inhale, try to fill your abdomen (bottom of your lungs) with air and force it to lift.
7. Relax and focus on the sound of your breath. Take a deep breath of the lavender aroma.
More sleep tips
Essential oils may also help you fall asleep, “especially lavender.” dr Aslam said: “Dim the lights and spritz a lavender-based essential oil spray near your bed.
“A number of clinical trials and studies have proven its effectiveness
“One measuring brain activity showed that lavender oil increased deep, or slow-wave, sleep. Try the 100% natural Puressentiel Rest & Relax Air Spray with lavender and 11 other essential oils to support sleep and relieve everyday stress.
“Clinical studies by the Paris Sleep Center showed that it improved sleep scores with an average increase in sleep duration of 21 minutes.”
It’s also worth remembering that we “need to breathe good, clean air for optimal health and a good night’s sleep.”
dr Aslam said: “Central heating, air conditioning, pets, drying laundry, chemicals used in household cleaners and flame retardants used in furniture are among the factors that erode indoor air quality and increase levels of household toxins.”
dr Aslam recommends purifying and purifying the air in the bedroom, for example with Puressentiel Purifying Air Spray.
She explained, “It contains a unique combination of 41 antiviral, antibacterial and antifungal essential oils that improve air quality and have been shown to target three common triggers of poor air quality and respiratory problems – airborne bacteria, fungal spores, and dust mites.”
https://www.mirror.co.uk/lifestyle/health/sleep-expert-shares-simple-7-26576647 The sleep expert shares a simple 7-step deep breathing technique to fall asleep in minutes