If You Touch the Roof of Your Mouth With Your Tongue and Breathe, This Happens to Your Body
If you have trouble falling asleep, it can be the worst. Those times when you are lying in bed for hours, tossing and turning, hoping and praying that sleep will come. You look at the clock and countdown how many hours you have to sleep before your alarm goes off.
A good night’s sleep makes all the difference in the world. If you are someone who finds themselves struggling to sleep, then you might want to try some of these tips. There are a lot of simple natural ways you can encourage sleep to come to you.
When you get into bed, are you someone who has trouble settling their mind? There are tips you can learn that can slow your brain down. When you finally settle down for sleep, it’s best to slow down, take a couple of big, deep breaths, and let yourself sink into bed.
Deep breathing allows your parasympathetic system, which influences our ability to relax, to take control and override our sympathetic system, which is what is in charge of our automatic responses, like adrenaline release.
The technique we are about to tell you about is called the 4-7-8 technique. Give it a try the next time you are having trouble sleeping or just as soon as you get into bed. You want to start by sitting up in your bed with your back straight.
Press the tip of your tongue to the roof of your mouth behind your front teeth. As you hold your tongue to the roof of your mouth, inhale through your nose for 4 counts, hold it for 7 counts and then exhale with your tongue still pressed against the roof for 8 counts. As you exhale you should be making a whooshing sound as the air flows out from around your tongue.
Keep doing that until you have completed 4 breaths with the technique. Try and make your mind as still as possible and just focus on your breath going in and out. Taking a look at your daily habits can also help you with your sleeping, alcohol does not help and exercising certainly does. Good habits = good sleep, and good sleep is very important for our health.
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When I can’t sleep I just smoke a big bong. Works like a charm.
Some years ago I found out that putting your hand under the pillow can slow blood circulation to induce sleep, if of course the head rests so that it aids putting pressure on the hand. Just don’t put all the weight on the hand and don’t use the trick if you have cardiac problems, because it can numb the whole arm and lead to other problems. It is a good trick in a desperate case though when you absolutely couldn’t sleep, and that could create equally serious problems. Sleepless night can in itself cause cardiac problems, so it isn’t any better alternative necessary. Sleeplessness can be sometimes caused by stomach problems, even if you don’t realize that your guts or digestion isn’t working well. In that case a capsule of probiotic bacteria taken in the evening can do wonders. Third trick is to do exercise or chores that require you squat frequently, but on the daytime. Jogging’s effect is plus minus zero in my view. If you are sleepless because of over-exhaustion, then a caffeine containing drink may be a necessary “evil”.
Don’t know about the tongue thing, but deep breathing alone can aid relaxation. Turning off TVs, cell phones, laptops, and any other devices that emit wireless radiation helps too. If possible, it’s best to remove them from your bedroom altogether before retiring, although this can be problematic if living/sleeping with someone who insists on having the TV on at night in the bedroom (and at times may cause you to contemplate smothering or strangling them in their sleep due to the irritability and sleep deprivation it might cause you to suffer).