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Title : You will fall asleep in just one minute with this simple magic trick
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You will fall asleep in just one minute with this simple magic trick

Dealing with stress and lifestyle today, more and more people They suffer from insomnia. This sleep disorder is characterized by difficulty falling asleep or waking up early, which negatively affects health, but also the quality of life. We propose in this article an effective trick to sleep in a minute!

Insomnia is the most common sleep disorder, affecting more than 20% of the population. It is manifested by difficulty getting enough sleep. The insomniac person has trouble falling asleep at night or wake up frequently during the night, which negatively affects their health and productivity! In fact, a person who sleeps badly or not enough will be very tired the next day and have difficulty concentrating. Lack of sleep also affects mood, causing irritability and aggressiveness.

the long-term insomnia may also be related to problems more serious health conditions such as type 2 diabetes According to a study presented at the Congress of the American Diabetes in Philadelphia, people who suffer from insomnia they have a higher risk of developing diabetes or obesity. The study was conducted on 27 volunteers, between 14 and 13 who usually slept less than 6.5 hours a night. After 8 days of observation, the researchers found that the volunteers who slept less, insulin secreted by 40% compared with the second group. Therefore, lack of sleep may affect the action of insulin, which can lead to Type 2 diabetes .

What are the risk factors for insomnia?

Above all, we must know that insomnia is a symptom and not a disease. That is, to treat it, we must find the source of the problem.

Stress and anxiety are the most common causes of insomnia. However, other psychological factors such as depression or other diseases can also cause lack of sleep.

Environmental factors may also have an effect on sleep, especially light, noise and a very high or very low temperature.

In addition, consumption of alcohol, drugs or certain drugs and smoking are factors that increase the risk of insomnia.

Types of insomnia

Although the symptoms and consequences of insomnia are the same, there are two types of insomnia:

occasional insomnia
This form of insomnia often is related to a specific situation, namely: work stress, poor sleep hygiene, some change ... the occasional insomnia can last from days to weeks.

Chronic insomnia
Chronic insomnia is manifested by difficulty sleeping several nights a week for several months. This type of insomnia is usually due to health problems or psychological problems such as depression. Alzheimer's disease, Parkinson's disease can also cause chronic insomnia.

There are different treatments for insomnia, and should be adapted to each case and situation. Some people will have to change some habits in your routine before going to bed, while other drugs are administered.

4-7-8 breathing technique

However, there is a very simple technique, which involves no medical intervention to overcome insomnia and fall asleep quickly. This is the 4-7-8 breathing technique, developed by Dr. Andrew Weil.

How does it work?

The 4-7-8 method is a breathing technique that requires no equipment, it only takes seconds and can be performed anywhere.

To do this exercise, you can put in any position, but it is to be preferred, back straight.
• Start with a deep exhale through the mouth.
• Then close your mouth and inhale slowly through your nose, count to four.
• Now hold your breath and count to seven.
• Exhale through your mouth and count to eight.

Then make a short break. Repeat the exercise 3 times, for a total of four series.

Dr. Andrew Weil recommends repeat this exercise at least 2 times a day, but still should not do too much. It is advisable not to exceed 4 sets per session, during the first month. However, in the second month, you can go up to 8 series.

This technique calms the nervous system decreases heart rate and promotes relaxation to sleep more easily. It can also help manage stress.

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