How putting your tongue behind your upper front teeth can help you sleep faster
Have you ever seen a person who is living his life on sleeping pills and alcohol while he is trying to sleep? This indicates that he is completely dependent on these drugs for sleeping. This however has a long-term side effect, as sleeping pills are injurious to health if taken on a long-term basis. It has been seen that a number of people suffer from lack of sleep and some people have got so used to pills that they cannot sleep without taking them.
1 What are the problems that insomniacs may face?
A number of people have been seen to be victims of insomnia. Irregular sleep cycles have adverse effects on your health and can also lead to obesity, diabetes and heart problems. Dr.Andrew Weil, the founder of the Arizona Centre for Integrative Medicine in Arizona University claims that a simple breathing exercise can help solve the problem. This exercise is a lot like yoga where you need to place the tip of your tongue behind the upper teeth palate. This is a simple exercise that just requires concentration and perseverance and that’s all. This exercise helps more oxygen to get into your lungs and it is a wonderful way to make you sleep faster.
2 A new research
A new research states that there is a breathing technique that can help people to fall asleep. This technique was initially designed so that people could handle stress and fall fast asleep without many hassles. This breathing exercise helps to relieve the psychology and the mind of a person. This is a very simple breathing exercise that can be carried out anywhere.
This new exercise is definitely good for the body as it is natural. This definitely accompanies eating healthy and good food and drinking plenty of water. A good night’s sleep is definitely good for the heart as well as for the brain. Falling asleep quickly is good for health and if you are one of those, who have troubles in sleeping quickly, you can try out this simple exercise.
3 The 4 -7-8” breathing technique
This is a breathing technique that is followed all over the world. Insomniacs can fall asleep faster by using this simple technique. This is a technique that was popularized by Dr. Andrew Weil, who is a great man in the field of medicine.
4 How to do the exercise?
The exercise is very simple and does not need any yoga mat or anything else. Just follow these steps and you will be on your way to sleep faster.
Place the tip of the tongue against the top of your mouth behind the upper teeth palate. It should be placed in a position just behind your upper front teeth. Your tongue should stay there throughout the entire exercise till it is fully performed.
- Now exhale all the way out completely through the mouth. The air should be expelled with a “whoosh”sound.
- Now close your mouth and inhale through your nose without making any kind of sound with the count of four.
- Hold your breath for 7 seconds.
- Exhale through your mouth and make a whoosh sound once again till you count 8 seconds.
5 Repeat the process
All the above steps should be conducted in one breathing cycle. The exhalation part should be twice as long as the inhalation part. This process should be repeated for three cycles of four breaths. You should exhale through your mouth at all times and you can also do the same by pursing your lips a little. This should be practiced two times a day initially. People would be surprised to know that this exercise helps to relieve tension, stress, as well as comforts you from upsetting events. This is a great exercise for people needing sleep as it helps to relax your mind and body with repeated practice.
Continue this exercise for a week or two and you would see miraculous changes in the body. You would be able to sleep faster, and would also be able to deal with anger and mood swings. It can also help to improve digestion and can benefit the brain, heart, immune system and genes.