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Two Effective Techniques for Sleep Problems

Sleeping problems
Deep asleep

Each year, there are more than 40 million people in North America who suffer from sleeping disorders. An additional 20 million have occasional sleeping problems. There are many reasons for sleep deprivation: work, chores, babies, worry, parties or late-night television are just a few. Whatever the reason for sleep loss, research has shown that it takes a toll on us both mentally and physically.

While we sleep, our bodies secrete hormones that affect our mood, energy, memory, and concentration. Testing has shown that with a driving simulator or a hand-eye coordination task, sleep deprived people may perform just as badly as intoxicated people. In addition, recent research has shown that chronic lack of sleep can cause high blood pressure and contribute to problems with diabetes.
Here are two powerful techniques to help anyone suffering with insomnia.

1:The 4-7-8 breathing technique

The 4-7-8 breathing technique also known as “relaxing breath,” involves breathing in for 4 seconds through your nose, holding the breath for 7 seconds, and exhaling through your mouth for 8 seconds. Rest the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the practice This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute. Do this approximately 8 times.

2: This next technique is illustrated by Jim Donovan. Jim Donovan, M.Ed., is a professional musician and assistant professor at Saint Francis University. He teaches us a simple, quick method to slow your brain down by using rhythm. Watch this 12-minute video for full explanation of this technique:

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