2 Natural, Easy and Effective Way to Sleep Faster! | Doc Cherry

Have you been sleeping well lately? If you're not, in this video I will be teaching you two techniques that will help you sleep faster tonight. It is natural, it is easy, and it is effective. Greetings again to everyone. This is again Doc Cherie, Doctor of Physical Therapy. If you're new here in my channel, I would like to personally welcome and encourage you to please click the subscribe and the bell button below for you to be updated with our weekly health uploads. If you find it hard to sleep tonight, you can use these two techniques. The first technique is called the 4-7-8 breathing technique. It is simple but it is very powerful. It helps you relax and it relieves the anxiety. You can do 4-7-8 breathing technique either sitting down or while lying in your bed and you can either close or open your eyes. With this technique, we are going to inhale first with our nose and with our mouth closed and mentally count for 4 seconds. After that, we are going to hold the breath and mentally count for 7 seconds and exhale and mentally count for 8 seconds. So inhale 4 seconds, hold for 7 seconds and exhale for 8 seconds. To be able to do this better, we can exhale first and then do this breathing technique. We need to repeat it 4 times so let's do it together. That was the 4-7-8 technique and it really makes me feel sleepy. You can do this every day and practice makes perfect. This is a natural but very effective way to induce sleep faster. The second natural technique is called progressive muscular relaxation or PMR. It is the conscious tensing or contracting of each muscle group, holding it and then relaxing these muscles. It will relieve tension in your muscles, it will relieve you of anxiety and stress and it will make you feel sleepy faster. Relax your entire body. Take 5 deep slow breaths. Lift your toes, hold, mentally count. Pull your toes downward. Hold, mentally count to 7 and then let it go. Clench your hands. Hold and mentally count to 7 then let it go. Sense your arms by flexing your biceps. Hold, count to 7 and let it go. This time, raise your shoulders to your ears. Pause, mentally count to 7 seconds and then let it go. Smile. Hold, mentally count to 7 seconds and let it go. Close your eyes tightly. Hold it for 7 seconds and let it go. Last, lift your eyebrows as high as you can. Hold, mentally count to 7 then let it go. PMR or progressive muscular relaxation, when done properly, can decrease pain and promote sleep. Before doing these 2 natural techniques to help you sleep faster tonight, be sure to put off or put in silent mode your mobile phone so that there will be no distraction. If you think these 2 natural techniques will help you sleep faster tonight, I would really appreciate it if you can only take 1 second of your time to please click the like button below as your way of supporting this channel. To sleep better at night, we need a routine. Besides doing these 2 natural techniques, please do the following tips as well. No television inside the bedroom. As luring as it can be, watching television before bed can actually make us stay up late. Studies have also shown that watching TV before bedtime can actually disrupt our sleep cycle. Avoid screens 2 hours before bedtime or you can use night mode. The blue light that is emitted in our cell phone can actually reduce the production of melatonin. Using cell phones before bedtime can actually make it more difficult for us to sleep at night. Do not drink your caffeine past mid-afternoon. Our stomach and intestine can easily absorb caffeine. And we can see the results of caffeine usually 30 to 60 minutes after intake. Avoid nicotine and alcohol 4 hours before going to sleep. Alcohol may keep you up all night and nicotine is actually a stimulant. It will make it harder for you to sleep. Having a dark and cold room can induce sleep. A dark environment and a cold environment allows your pineal gland to release the hormone melatonin that will help you sleep better. If you want to sleep better and faster at night, one good habit to form is doing regular exercise. Regular exercise have actually been proven to increase the quality of your deep sleep, making you more refreshed and more re-energized the following day. Just don't do your exercise 1 to 2 hours before bedtime. This is to allow your body to relax and your brain to wind down. Adopt a consistent sleep schedule. Keeping a regular sleep schedule even on weekends maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily. Here is another tip that really works for me. If you find yourself tossing and turning in bed and you are unable to sleep within 25 minutes, get up and do something else. You can read a book, you can listen to a relaxing music and then get back again to bed if you're already sleepy. You need to do these two techniques consistently because practice makes perfect. These two techniques are natural, effective and it is easy. It will not give you any side effects. If there are other reasons why you are not able to sleep like sleep apnea, please consult your doctor so that you will be treated more accordingly. If you want to know more about the proper height of mattress and pillows to help you sleep better pain-free the following day, I have a video here. Please click it. It will really help you. Should you have any questions regarding sleep, please comment down below and I would really get back on you. This is again Doc Cherie. Stay safe, stay happy and healthy. God bless you.