Not getting enough sleep? Instead of getting grumpy, try some deep belly breathing exercises this Monday to relax and get some rest tonight.
If you’re having trouble falling asleep, consider scheduling in some time to destress before turning off the lights. Doing some deep breathing exercises can take your mind off your worries and get your head in the mood to relax and fall asleep.
- Lie down in your bed, in whatever way is comfortable. Most people prefer lying on their backs with the lights off.
- To get you warmed up and focused on breathing, take a few regular breaths in and out through your nose, nice and easy.
- Do deep belly breathing: Inhale slowly through your nose feeling the air fill your lungs and then spill down to your belly, notice your belly expands with the breath. Exhale through your mouth, going in reverse, notice your belly is contracting and your lungs are emptying.
- Continue breathing deeply until you feel calm. Most people do this practice until they fall asleep.
Catch some z’s! Over a third of the U.S. adult population gets less than the recommended amount of sleep. Not getting enough sleep is stressful and can cause chronic health conditions, such as heart disease, cancer, kidney disease, and diabetes. It also has mental side effects like social separation and an increased feeling of loneliness.
This Monday, put the brakes on stress with some deep belly breathing at bedtime. Start the practice tonight and continue throughout the week. Sweet dreams! Try our mindful meditation audio guides for additional relaxation practices.