With stress levels affecting our sleep and leading the charge in our lives the past two years, inevitably, not a single one of us could not use some extra assistance with getting the best sleep possible. However, with our minds and bodies running at total capacity every day, sometimes we will find it challenging to navigate ourselves into the place of solitude and slumber that we greatly need to survive another day of the rat race of life. So, armed with this knowledge, let us explore viable options for everyone and help promote better sleep.
Let us start with some simple breathing techniques that will be beneficial for establishing a quiet and relaxed demeanour for our best possible sleep.
Buteyko Breathing Technique
This technique is considered the practice of controlled breathing, and it has various versions. Buteyko Breathing helps make us aware of our breathing and can be used to allow us to relax as well as with the treatment of asthma and anxiety.
Alternate Nostril Breathing
Some of the benefits of using the yoga technique of alternate nostril breathing are that it reduces anxiety, helps relax your body and mind, promotes an overall better quality of life, and helps mitigate the stressors in our lives.
Abdominal Breathing / Diaphragmatic Breathing
Abdominal or diaphragmatic breathing focuses on those breaths coming from the abdomen and diaphragm, which can help you relax during the day and at night while you’re in bed.
Box Breathing
Box breathing, otherwise known as square breathing, is described as a technique that helps you to slow your breathing. This technique can help induce a state of calming and relaxation and, in turn, assists with falling asleep and getting a better quality of sleep.
4-7-8 Breathing
This breathing exercise is another yoga technique described as ‘The Relaxing Breathe’. It is based on an ancient yoga technique that can help some fall asleep quicker if done correctly and regularly.
Incorporating a variety of these techniques into your regular sleep routine will help to provide you with a deeper state of relaxation that will encourage a happier and healthier sleep.
For those who require a little more relaxation to induce a better sleep experience, continue reading for some meditation techniques that others have found beneficial with initiating a more pleasant and productive sleep.
Body Scan /Autogenic Training
Body scan combines using a breathing technique and a body-focused meditation that allows your body to obtain a deeper state of relaxation. This body scan works by focusing on particular areas of your body. Starting from the tips of your toes and making your way to the top of your head. All while paying attention to the heightened levels of sensation. In addition, the body scan is a visual technique that allows your body to reach a calmer state to help us fall asleep faster. Finally, autogenic training is a level up from a body scan by adding in self-statements about the sensations experienced throughout the body.
Progressive Muscle Relaxation / Self-Hypnosis
This process is done by relaxing and tensing 16 different muscle groups, one by one. Combining breathing with meditation and focus allows the body to obtain a state of almost hypnosis, and it is believed that once this state is reached, we can then add in specific thoughts. At this time, our bodies would be more open to suggestions.
Counting Down / Guided Imagery
This technique combines breathing, physical act, and guided imagery. When using this technique, you are encouraged to gaze upward while taking a belly breath and holding it. Relax upon exhale, repeating this 2-3 times before starting with the imagery aspect. This could be as simple as imagining yourself walking down a flight of stairs. One step for every breath cycle and each step brings you to a deeper and deeper state of relaxation, eventually inducing fatigue and then slumber.
Journaling
Another final technique that some may find beneficial for getting a good night of sleep and inducing a quicker slumber is journaling. Writing down our thoughts, worries, and concerns onto paper gives them validation and allows us to place them out of our direct attention and into another day. The use of journaling sets us up for better success with getting the much-needed sleep that we require.
At Snore MD, we care about overall wellness. The quality of your sleep can have a wide impact on your day-to-day life, physically, mentally, and emotionally. Talk to any one of our sleep experts at your nearest clinic and we will be happy to answer any questions you have.
