The Top 5: Expert Sleep Tips You Won’t Have Tried
Up Your Oxygen
We've lost count of the number of experts who have said that the key to good health is correct breathing, so it came as no surprise that every single one of the people we interviewed for this piece mentioned the transformational impact breathing correctly can have on sleep quality.
"Breath is the number one healing modality to the body," explains Chinese Medicine expert & Founder of the Hayo'u Method Katie Brindle. Almost all of us aren't breathing properly, so begin to change your habits by taking 3-5 minutes a day to focus on getting lots of lovely fresh oxygen into your lungs. Brindle favours the smiling rescue breath, where you place your hand on your lower stomach, put a Mona Lisa smile on your lips and breath in and out slowly and deeply. "In five deep breaths you can completely negate the stress response. Do it in any stressful situation but also build it into your day - during a shower, boiling the kettle, while washing your hands."
If you struggle to get to sleep or suffer with insomnia or nighttime anxiety, breathing can also help. "A heart rate of under 60 is needed to fall asleep," adds Hastens ambassador Dr. Michael Breus – or ‘The Sleep Doctor’ - as he is more widely known. "To lower your heart rate, try the 4-7-8 breath: breath in for a count of 4, hold for a count of 7 and breath out to a count of 8. This last long breath gets rid of any CO2 in lungs to lower heart rate."
"What's also important, particularly at the moment when we're all spending more time at home, is the quality of breath you are getting from the air around you," explains Brindle. "As well as regularly opening windows, NASA have done studies on oxygen levels and found that certain houseplants can help give you the optimum quality of oxygen: Bonsai, Snake plant, Money trees, Chrysanthemum and Bamboo palms are all great for maintaining good quality air in the house." Take me there >