#10. Sleep Remedies: Square Breathing.
Square or boxed breathing can help you fall asleep a lot faster!
According to medicalnewstoday.com, intentional deep breathing can calm and regulate the autonomic nervous system (ANS).
This system regulates the body’s temperature, blood pressure and other involuntary functions.
How?
When you hold slowly your breath, it allows CO2 to build up in the blood. An increased blood CO2 concentration enhances the cardio-inhibitory response of the vagus nerve when you exhale. It also stimulates your parasympathetic system, inducing a calm and relaxed feeling both in the mind and body.
How to do it:
1- Sit upright. Exhale slowly through your mouth, while focusing on your breath
2- Inhale slowly with your nose ( count to 4 slowly in your head).
3- Then hold your breath (count to 4)
4- Exhale through your mouth, (counting to 4)
5- Hold your breath again while slowly counting to 4
and repeat the process.
Feel free to use this method whenever you are feel stressed or overwhelmed and specifically before going to bed.
Focusing on your breathing will help you relax your mind and stop thinking about your problems. It is particularly effective as a sleep apnea treatment.
#9. Bananas = Better than Sleep Pills?
This is a hack your sleep zone mattress salesman won’t tell you! Of course, he will argue you will need that 4500$ mattress. But do you?
Just use bananas!
Bananas’ peel is loaded with magnesium. And magnesium may be your best calm-down sleep therapy.
What you will need for your Sleep-Booster-Banana-Water: An organic banana and filtered water.
1- First, slice both ends of the banana. Then place it in boiling water. Let it boil for 10 minutes.
2- Use a colander to drain banana water into your loved mug.
3- Bonus points if you add cinnamon to your banana water. Sip slowly just before going to bed.
Open the next page to learn a Childish yet very effective sleeping hack (recommended by a Professor of Neurology)