Falling asleep and staying asleep becomes more difficult as we age. Plus, as you know, a lack of sleep can contribute to weight gain and increasing the risk of Type 2 diabetes – because it disrupts how we regulate blood sugar. A prolonged lack of sleep can also affect our cognitive function and increase stress hormone levels that raise blood pressure. In other words, this is a problem we need to tackle. So, here’s a breathing technique that can help from Dr. Andrew Weil, clinical professor of medicine at the University of Arizona.
First: Exhale through your mouth.
Then, close your mouth and inhale through your nose for a count of 4.
H__old your breath__ for 7 counts.
Then exhale for 8 counts.
Repeat the sequence 3 times.
That technique is designed to reduce your heart rate, breathing rate and put you in a relaxed state, ready to nod off in no time.