(ORDO NEWS) — Not getting enough sleep can have a negative effect on your body in the long term, so it’s important to fall asleep so that you have at least 7 hours before waking up. However, what if you have trouble falling asleep? The experts voiced a number of simple tips.
The most effective way is breathing exercises “4-7-8”. The actions are as follows:
- inhale slowly through the nose for 4 seconds;
- hold your breath for 7 seconds;
- exhale slowly for 8 seconds.
You need to repeat these steps several times. As a rule, a feeling of drowsiness overtakes already in the first minute. You need to do gymnastics at least twice a week.
The method also works great if the person wakes up in the middle of the night and cannot fall asleep again. A simple exercise will not only help you fall asleep, but also calm your nervous system.
The technique was invented by Indian yogis. Medical research has shown that deep breathing reduces anxiety, fatigue, anxiety and stress.
Respiratory gymnastics “4-7-8” has been known for more than one decade, so they managed to check its effectiveness.
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