These practices will help you fall asleep faster and sleep well at the same time - they are related to emotional and mental cleansing, producing a response of relaxation from the body.
I don't know if you've ever noticed that when you're nervous, your inhale is longer than your exhale. And short exhales make us vulnerable to anxiety and depression, contribute to the accumulation of toxins and lead to nervous system imbalance. All these phenomena contribute to insomnia. The antidote consists of a exhalation twice as long as inhalation.
Start the exercise a few minutes before bedtime, focusing on lengthening the exhalation and gently shortening the inhalation. Your muscles will begin to relax, your lungs will clear and your nervous system will calm down.
If you want to take 2:1 breathing to another level, I suggest a more difficult exercise, but with guaranteed results.
Once you've set a 2:1 rhythm (exhale twice as long as you inhale), breathe in and out:
It's not easy to arm yourself with so much patience, but a sweet sleep is worth the effort!
If you snore or have nightmares, turn to nasya, an Ayurvedic practice you should try about an hour before your evening shower. Lie on your back, with a pillow under your shoulders and your head on the floor so that your nostrils are parallel to the ceiling. Put 3-5 drops of medicated oil (e.g. cathine oil) or ghee (clarified butter) in each nostril and rest in this position for at least one minute.
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