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Breathing And Relaxation Techniques To Sleep Better...

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Title:
Breathing And Relaxation Techniques To Sleep Better...

Word Count:
441

Summary:
There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

1.Take a...


Keywords:
insomnia, sleeping disorders, sleep better


Article Body:
There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

1.Take a deep breath.
2.Breathe in through your nose and visualize the air moving down to your stomach.
3.As you breathe in again silently count to four.
4.Purse your lips as you exhale slowly.
5.This time count silently to eight.
6.Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep.

Try the following relaxation exercise before you get into bed:

1.Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.

2.Close your eyes and concentrate on every part of your body.

3.Begin at the top of your head and work your way down to your toes.

4.Start by feeling your forehead tense, then your eyes, face, and jaw.

5.Tense and release each muscle group, such as your shoulders and neck.

6.Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.

7.Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.

8.Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you.

Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.


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BONUS : Brief Overview about Sleep Apnea

If you think that you have the disorder known as sleep apnea, you must not disregard that feeling by doing something about it fast. As long as you ignore the symptoms, you are exposing yourself to more and bigger risks that may occur in the future. This can become potent because this causes you to stop breathing as you sleep. As a result, you will never get to the highest peak of the sleeping activity, which is the REM or Rapid Eye Movement. This stage lets you feel well-rested and refreshed. Just imagine what will happen if you will continuously feel like you lack sleep or that you only lay in bed but your mind did not actually rest.

Conduct a Research

Do not just sit there while waiting for something to become better without actually doing anything about it. You need to look at the situation as something serious that if you don’t act on it, it will become unmanageable. And you don’t want to reach that point when your only option left to resolve the problem is to undergo surgery.

How do you research about the topic? This can easily be achieved by going online and browsing various sites that cater about the subject. Read about every detail that is available to enlighten you about this. You can also try to look for personal blogs of those who are telling their experiences about the matter.

If you like, you can look for online forums that contain discussions about this so that you can meet people who have been through the same symptoms and feelings that you are currently getting. You can ask them about various questions that may have been bothering you for quite a time already. They can be like a support group that can lead you to the right way as to what you can do and recommend you the right professionals that can help you get out of this situation.

Possible Risks

As time passes that you have this kind of sleeping disorder, you are exposing yourself to higher health risks. You need to identify that you actually have this to start with. This can be seen by having a different kind of snore that sounds more like a grunt than the regular kind. You will also stop breathing for short periods of time many times throughout the night. As a result, your brain will help you by acting out and trying to wake you up to remind you to breathe. This is why you can never reach the highest stage of sleep, which is the Rapid Eye Movement. When you wake up in the morning, you will feel as if you haven't slept at all.

The situation leads to other problems like frequent morning headaches. You may also develop memory problems through time. At night, you will find yourself urinating frequently. You'll suffer from mood swings, depression and some men say that they get impotent as a result of this condition. You will also feel very tired in the morning and sleepy that is why you cannot perform the tasks that you have to accomplish.

This can really affect you in many ways that is why you need to find solutions to the problem before it becomes too late. You may want to consult a professional at this point about what can be done to help you with what you are suffering from and so that you will find out more about sleep apnea.
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