If You Touch The Roof Of Your Mouth With Your Tongue And Breathe, This Happens To Your Body

If you have trouble falling asleep, it can be the worst. When you are laying in bed for hours, tossing and turning, hoping and praying that sleep will come. You look at the clock and countdown how many hours you have to sleep before your alarm goes off. A good night's sleep makes all the difference in the world. If you are someone who finds themselves struggling to sleep, then you might want to try some of these tips. There are a lot of simple natural ways you can encourage sleep to come to you.

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When you get into bed, are you someone who has trouble settling their mind? There are tips you can learn that can slow your brain down. When you finally settle down for sleep, it's best to slow down, take a couple big, deep breaths and let yourself sink into bed.

Deep breathing allows your parasympathetic system, which influences our ability to relax, to take control and override our sympathetic system, which is what is in charge of our automatic responses, like adrenaline release.

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The technique we are about to tell you about is called the 4-7-8 technique. Give it a try the next time you are having trouble sleeping or just as soon as you get into bed. You want to start by sitting up in your bed with your back straight.

Press the tip of your tongue to the roof of your mouth behind your front teeth. As you hold your tongue to the roof of your mouth, inhale through your nose for 4 counts, hold it for 7 counts and then exhale with your tongue still pressed against the roof for 8 counts. As you exhale you should be making a whooshing sound as the air flows out from around your tongue.

flickr/ Otis Historical Archives Nat'l Museum of Health & Medicine

Keep doing that until you have completed 4 breaths with the technique. Try and make your mind as still as possible and just focus on your breath going in and out. Taking a look at your daily habits can also help you with your sleeping, alcohol does not help and exercising certainly does. Good habits = good sleep, and good sleep is very important for our health.