Breathing is an involuntary process. However, it’s something most people aren’t aware of. It’s something that we do naturally, yet most people don’t use it to its full potential. In this article, we will be exploring breathing techniques for sleep. Sleep is a natural process that allows the mind and body to rejuvenate and restore balance. If you are having trouble falling asleep, or staying asleep, you might not be getting enough OASIS quality sleep. The right kind of sleep can have a profound effect on your well-being and health. Therefore, it’s important to understand how exactly you go about sleeping so that you can achieve quality REM sleep and get the most out of each night. After all, the best way to improve your quality of life is by improving your overall health and wellness in small but consistent steps over time.
What is good sleep?
First and foremost, we must talk about the importance of sleep. If you are not sleeping, you are not living to your fullest potential. A healthy, regular sleep cycle is more important than you might think. Sleep is an essential process that allows your body and mind to rejuvenate and restore balance. It’s important to understand the benefits of sleep and the stages of sleep so that you know when you are experiencing each stage to the fullest. With this knowledge, you can decide what works best for you and how to get there.
The 5 stages of sleep
First Stage: REM sleep
This is the most active and dreamy stage of sleep. It’s also called paradox or paradoxical sleep as dreams occur during this stage. During REM sleep, your body generates muscles and your brain is actively trying to solve problems and make decisions.
Second Stage: Non-REM sleep
This is the second stage of sleep where your body rests and your brain descends into a deeper state of rest. It’s also called estral sleep.
Third stage
The third stage of sleep is the lightest stage of sleep dubbed as Stages 1 and 2 of non-REM sleep. During this stage, your body is completely resting and your brain is not yet in a deeper state of rest.
Stages 4 and 5 of non-REM sleep
This is the second longest stage of sleep where your brain begins to make decisions and solve problems again. It’s also referred to as slow-wave sleep.
Benefits of sleep
Healthy Sleep: Sleep is when your body heals itself and recovers. It’s important for your body to be at rest and for your brain to spend time in quiet, low-activity states. It’s also important to avoid sleep-deprivation because this will mess with your circadian rhythm and increase the probability of getting sick. Sleep is incredibly important for your health and well-being. Sleep is when your body heals itself and recovers. It’s also important to avoid sleep-deprivation because this will mess with your circadian rhythm and increase the probability of getting sick.
Strategies to help you fall asleep faster
These are the methods you can employ to try and fall asleep faster.
- Avoid food intake 30 minutes before bedtime as it will be delayed in reaching your stomach and will stay in your stomach for longer. Instead, have a glass of water.
- Avoid reading, watching TV or using the computer for 30 minutes before bedtime as it will be delayed in reaching your brain and will stay in your brain for longer. Instead, relax with a good book, unwind with a massage, do some light exercises, or meditate.
- Avoid strenuous physical exercise before bedtime. Instead, engage in a relaxing activity like breathing exercises or stretching.
- Avoid heavy drinking before bedtime. Instead, drink a cup of warm milk before bedtime.
- Avoid engaging in other activities that will keep your mind busy. Instead, focus on something relaxing like breathing exercises or stretching.
- Avoid making too many decisions or engaging in complex tasks. Instead, write down any decisions or complex tasks you have to do, and avoid engaging in them until you wake up.
- Avoid using the bathroom in between sleeping. Instead, go to the bathroom once before you fall asleep.
- Avoid using the phone or laptop in bed. Instead, use a sleep-enhancing alarm to simulate the light from your phone entering your eyes when you are in the dark.
- Avoid bright lights before you fall asleep. Instead, use a sleep-enhancing light bulb to simulate the light entering your eyes when you are in the dark.
- Avoid consuming caffeine or alcohol. Instead, consume a cup of warm milk before bedtime.
- Avoid engaging in anxiolytic behaviors such as reading, listening to music, watching TV or surfing the Web before bedtime. Instead, engage in relaxing breathing exercises or light stretching.
- Avoid engaging in deliberative behaviors such as reading, writing, doing calculus equations, etc. Instead, read something light and enjoyable like a book or an article.
- Avoid engaging in behavior that will keep your mind busy such as reading, doing complex calculations, etc. Instead, read something light and enjoyable like a book or an article.
Strategies to help you get quality sleep
These are some sleep hygiene tips that you can use to improve the quality of your sleep.
- Make sure to get at least 7 hours of sleep every night: this is something that is easy to skimp on but is important for your health and well-being.
- Make sure to turn off all your electronics an hour before bedtime: this will help block out any light that is entering your brain while you are in bed.
- Make sure to engage in relaxing activities such as breathing exercises or stretching: this will help to relax your muscles and decrease anxiety while you are falling asleep.
- Make sure to avoid strenuous or intense behaviors before falling asleep: this will keep you from falling asleep.
- Make sure to avoid consuming any caffeine or alcohol an hour before bedtime: this will keep you from falling asleep as you are trying to fall asleep.
- Make sure to have a comfortable bed and pillow: this will help you feel more relaxed and will also block out any light that is entering your room.
- Make sure to avoid engaging in any sexual activity: this will keep you from relaxing and falling asleep as you are trying to fall asleep.
- Make sure to avoid reading, doing complex calculations, etc. an hour before bedtime: this will keep you from falling asleep as you are trying to fall asleep.
Conclusion
Sleep is something that we don’t think about too much, but it’s actually one of the most important parts of our day. A well-rested brain will be able to think more clearly and make better decisions. Similarly, a well-rested body will be able to heal faster and make it through the day with less stress and better mood. If you struggle to fall asleep or stay asleep, you might not be getting enough OASIS quality sleep. The right kind of sleep can have a profound effect on your well-being and health.
At Breakzen, you can find welness professionals that can help you with Sleeping Techniques!
Matias Amaya is the CEO and founder of Breakzen, a wellness community that connects people with nearby professionals. Matias created Breakzen in 2022 after struggling to find good wellness professionals near his home in New York. He knew there had to be a better way for people to find the wellness services they need, so he created the Breakzen app, which is now available across the United States.