Since stress is responsible for most cases of insomnia, when you can't sleep, the smartest strategy is to try to calm down. It is certainly the action that makes the most sense.
But achieving a state of calm that facilitates sleep is not as simple as pressing a button. When nervousness has passed the line, you have to work on it a little more. The next breathing exercise (called 4-7-8) It acts as a natural tranquilizer on the nervous system of people when they are anxious and cannot fall asleep.
- Place the tip of the tongue against the ridge of tissue just behind the central incisor teeth and keep it there throughout the exercise.
- Exhale completely through your mouth, making the typical helicopter sound.
- Close your mouth and breathe in quietly through your nose as you mentally count to four.
- Hold your breath while you mentally count to seven.
- Exhale completely through your mouth as you mentally count to eight. Repeat the sound of the helicopter.
- So far the first cycle. Now inhale again and repeat the entire process three more times for a total of four cycles.
Meditation has been shown to be one of the practices with the most de-stressing benefits, and this trick will help you reap some of them quickly and easily.
Note: Memorizing this exercise will not only come in handy when you're in bed and can't sleep, but it will also help you deal with stressful situations during daytime, such as a bad day at work or an argument with your partner, immediately feeling more relaxed.