Here are two powerful techniques to help anyone suffering from insomnia.
I have personally found them effective.
1: The 4-7-8 breathing technique
The 4-7-8 breathing technique also known as “relaxing breath,” involves breathing in for 4 seconds through your nose, holding the breath for 7 seconds, and exhaling through your mouth for 8 seconds. Rest the tip of your tongue against the roof of your mouth, right behind your top front teeth. You'll need to keep your tongue in place throughout the practice This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute. Do this approximately 8 times.
2: This next technique is illustrated by Jim Donovan. Jim Donovan, M.Ed., is a professional musician and assistant professor at Saint Francis University. He teaches us a simple, quick method to slow your brain down by using rhythm. Watch this 12-minute video for a full explanation of this technique:
References:
Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP Functional Medicine University
Sleep is fundamental to our health and well-being. It’s the time when our bodies repair and reset. So it’s hardly surprising that sleep deprivation is linked to chronic health problems.
A lack of sleep can interfere with our mood, immune system, productivity, and hormones. It can sabotage our efforts to lose weight by increasing hunger, increasing fat storage and creating insulin resistance. This, in turn, increases the risk of type 2 diabetes and cardiovascular disease.
Anxiety is also a leading cause of sleep dysfunction, and not getting enough rest may have negative effects on your health. Sleep plays a powerful role in supporting healthy immune system function; in fact, these two things are closely connected. A lack of sleep can increase the likelihood of infection. Illness can disrupt your sleep further which in turn slows down your recovery time. Consistent sleep better prepares your body to fight off unexpected illness, and getting enough of it supports your overall health and well-being.
Stress levels, hormone imbalances and imbalances in neurotransmitters (brain messages) can also contribute to poor sleep. Functional testing can be used to look assess your sleep-wake cycle as well as the levels of key hormones and neurotransmitters to identify imbalances that might be interfering with your sleep. As your functional medicine Doctor, I can put together a tailored protocol or diet changes, lifestyle adjustments and supplements to restore biochemical balance and good sleep.
Stress management is also key. We all know we should spend more time on self-care but sometimes there’s so much going on it’s difficult to make the time. However, it’s still important to make sure your body is supported. As your functional medicine practitioner, I can advise you on herbs and supplements to support you through a stressful period. I can help put you in a place of structure to better manage stress in the future.
If obesity is contributing to your sleep issues, bodyweight management can also be addressed as part of your functional medicine protocol.
The same applies to other health issues that might be disrupting sleep or causing pain. The purpose of functional medicine is to treat the whole person, not just their symptoms. This means providing support for underlying health conditions as well as working directly on improving sleep.
Ready to get started or have questions? Call my office to set up your appointment 251-949-2220 or visit my website www.lifewellnessforever.com
