From Women’s Medical Center Monthly Newsletter
Having trouble falling asleep?
Many people have trouble getting to sleep. Dr. Andrew Weil of the Arizona Center for Integrative Medicine offers this breathing technique that acts like a natural tranquilizer by slowing down your heart rate.
Four-Seven-Eight Breathing Technique:
▪ Breathe in through your nose for four seconds.
▪ Hold your breath for seven seconds.
▪ Slowly breathe out through your mouth for eight seconds.
_▪ Repeat this process until you fall asleep. _
Click here for more information on this breathing technique.
Tips for getting a good night’s sleep
The National Institute of Health says adults need 7-8 hours of sleep a night to be fully rested, but most of us get less than that. Here are some tips for getting a good night’s sleep.
▪ Go to sleep at the same time each night, and get up at the same time each morning.
▪ Avoid naps after 3 p.m.
▪ Stay away from caffeine and alcohol late in the day.
▪ Avoid nicotine completely.
▪ Get regular exercise, but not within 2-3 hours of bedtime.
▪ Don’t eat a heavy meal late in the day, but a light snack before bedtime is OK.
▪ Make your bedroom comfortable, dark, quiet, and not too warm or cold.
▪ Follow a routine to help you relax before sleep (for example, reading or listening to music).
▪ Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
▪ See a doctor if you continue to have trouble sleeping.
For a list of 37 science-backed tips, click here.
