A Super Trick to Get You Back to Sleep Fast

Super Trick to Get A Good Night’s Sleep
The basic needs for humans are air, food,
water, and shelter; in addition we need a few
other things to be a reasonably content
human being, sleep is one of those things
that tops the list. Many of us have
difficulties falling asleep, this makes us
unable to perform our duties properly at full
efficiency, and can make us hard to live with!
We have an easy technique that can help
you get decent sleep in hardly any time at
all.The trick is simple and you can do it
without difficulty. It’s breathing. Breathing
techniques affect every organ and system of
your body. Breathing exercises or techniques
serve two purposes:
1. They calm our central nervous
system2. They are like meditation which
helps quiet the mind
It’s important to perform breathing
techniques at bedtime when you are all set
for sleep. Lie in your preferred sleeping
position, try to avoid using more than one
pillow as it can flex your neck and compress
your chest. You can put one below the knees
for your lower back if needed. Place one
hand on your chest and the other on your
abdomen. Relax your entire body, your legs
and arms should feel the gravity force
(should be heavy against the mattress). Now
you’re all set to try the techniques.
1. Breathing & Relaxing
This technique enables you to contract and
relax different muscle groups from head to
toe. It works better when you lie on your
back but if you feel uncomfortable or you
have a nasal congestion problem you can lie
on your side. Inhale through your nose and
hold it while flexing your toes, then relax
your toes and exhale through your mouth at
the same time. Again inhale, this time
flexing your feet. Hold your breath for 3
seconds then release both at the same time.
Continue the process while moving to
different body parts, calves, thighs, and so
on.
2. Normal Breathing
This technique involves breathing normally
and feeling the expansion and contraction of
your lungs and stomach with each breath.
Focus more on letting your stomach expand.
Next, try only letting your chest expand and
notice how your lungs feel. Repeat the
process and feel your breaths. This will be
good for your sleep and overall health.
3. Pure breathing technique
This technique is very simple:
a)      Lie down on your back or preferred
sleeping position.
b)      Inhale through your nose for a count
of 3 seconds.
c) Hold for 3 seconds and exhale slowly
through nose for 6 seconds.
d)      Repeat the process until you fall
asleep.
These techniques work for two reasons. First
you will have to focus on your breathing and
counting to make it work. Secondly, your
body and mind will feel the instant effects
that come with the shorter inhale and longer
exhale technique. This leaves an instant
physiological impact on your autonomic
nervous system signaling muscles to relax,
rate of heart to slow down, and cooling down
your brain from active mode.
If you feel the holding ratio of 3:3 is
uncomfortable for you, you can change the
ratio. The most important thing is to keep
your inhale shorter than your exhale. This
technique is approved by both medical
community and meditation practitioners.
For all insomniacs this is a great technique.
You should find yourself asleep within 5-10
minutes.