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Published -
- November 28, 2018
- 3:25 pm
Jim Donovan M.Ed. is a professional musician, Assistant Professor at Saint Francis University and TEDx speaker.
His mission is to share the healing power of music through education and performance.
He specializes in placing music and wellness programs in organizations who focus on people with disabilities and people recovering from addiction.
What are some effective breathing techniques that can promote relaxation and help us fall asleep?
Sleep is an essential part of our daily lives, and getting enough of it can lead to increased productivity, better mental and physical health, and improved overall well-being. However, falling asleep can be a challenge for some people, and in some cases, even being in a comfortable bed with a perfect room temperature and a calm environment may not be enough to induce sleep. In this article, we will explore some strategies on how to trick your brain into falling asleep for a peaceful and restful night.
1. Limit Screen Time Before Bed
The brain’s natural pattern for sleep depends on the levels of melatonin, a hormone that regulates sleep, to be high when it is time to fall asleep. Light emitted from electronic devices prevents melatonin from being produced, which is one reason why limiting screen time before bed is essential. Try to avoid using your phone, laptop or tablet in the hour leading up to bedtime, and if you must use them, use the blue light filter function which minimizes melatonin suppression.
2. Focus on Breathing
Breathing techniques can help you fall asleep, as they help to calm the mind and body. Practice deep and controlled breathing, while lying on your back, inhaling through your nose and exhaling through your mouth. Counting each breath gently and slowly can also help you focus on your breathing, directing the mind away from anxious or troubling thoughts.
3. Control the Temperature
The temperature of the room you are sleeping in can significantly impact how easily you fall asleep. A bedroom that is too hot or too cold can be uncomfortable and prevent you from relaxing. The ideal room temperature for most people is around 65°F to 68°F. Experiment with adjusting the thermostat or using a fan to find the temperature that works best for you.
4. Listen to Soothing Sounds
Calming sounds, such as white noise or nature sounds, can be the perfect remedy for a racing mind. Soft, tranquil music or guided meditation can also promote relaxation and sleepiness. Use headphones if you live in a noisy environment or if you want to avoid disturbing others.
5. Keep a Bedtime Routine
Our body’s natural clock, known as the circadian rhythm, relies upon maintaining a consistent sleep schedule. Going to bed and waking up at the same time each day will help your body to maintain this rhythm, making it easier for you to fall asleep. Sleep experts recommend establishing a relaxing bedtime ritual, such as taking a warm bath, reading a book, or trying some gentle yoga poses to signal the body that it is time to sleep.
In conclusion, achieving restful sleep can be a challenge, especially if you have a busy and stressful lifestyle. However, focusing on relaxation techniques, limiting screen time, controlling the temperature of the room, listening to soothing sounds, and establishing a consistent bedtime routine can help trick your brain into falling asleep. With consistent use of these techniques, it’s possible to reduce insomnia and have peaceful nights of quality sleep.
