Your Best Sleep Ever?


Mar 25, 2021

 by Brian Friedman
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When was the last time you had a great night's sleep?

It's okay if you just groaned because a lot of folks suffer from sleep disorders.

In fact, according to Sleep Foundation:

  • Between 10% and 30% of adults struggle with chronic insomnia (they're not quite awake, yet not quite asleep).
  • It is believed that between 30% and 48% of older adults suffer from insomnia.
  • Women have a lifetime risk of insomnia that is as much as 40% higher than that of men. 
  • As many as 15-30% of males and 10-30% of females meet a broad definition of obstructive sleep apnea (OSA) ... this is when someone stops breathing during sleep.
  • About .9% of adults over 40 years old experience central sleep apnea (CSA).

And sleep deprivation can lead to a whole slew of negative side effects such as memory issues, brain fog, mood swings, weight gain, weakened immunity, and the list goes on.

What is one to do?

The simple answer is, get a good night's sleep :)

That can be easier said than done. But what if I could provide you with three amazing tips that might help you get the deep sleep you've been craving?

Shall I show you now?

Breathe Through Your Nose

Read this helpful blog that shows you two natural ways to make this happen.

Once you've gotten that taken care of ...

Keep Your Mouth Shut

"Keep your mouth shut" sounds harsh, but don't take it personally. If you can keep your mouth shut during sleep, it guarantees you're nasal breathing.

Nasal breathing ensures your breathing will slow down (which reduces stress), the air is being cleaned through your nostrils (that's what they're designed to do), plus it's good for your oral health.

Just tape your mouth shut and you're good-to-go ... maybe.

You may need to take a couple of baby steps before you try sleeping an entire night with your mouth taped shut.

First, make sure you can breathe in and out through your nose.

Then, test how you feel by taping your mouth shut when you're absolutely safe. Maybe when you're watching TV or maybe if you're able to take a catnap.

Taping your mouth is as it sounds ... you just gently place a piece of paper medical tape across your closed mouth. You can tape vertically or horizontally. Try both methods and see which works best for you.

To remove the tape, imagine trying to lick your lips. Your tongue will gently push the tap away from your lips. That way, you'll be spared some discomfort.

Down Regulate

Once you're all taped up and ready to sleep, take 15 minutes to down-regulate.

This will soothe your nerves and prepare you for a good night's sleep.

Turn off all your screens ... TV, phone, tablet, etc.

Turn off the lights.

Close your eyes.

Now ...

  • Begin breathing in and out through your nose (2 minutes)
  • Now, become aware of your breathing. Can you hear it? Can you feel it in your chest? Your tummy? (2 minutes)
  • Don't correct anything, just observe. (2 minutes)
  • Now, see if you can turn the volume down on your breath. Can you make it silent? (2 minutes)
  • Now, see if you can turn the volume down on your chest. Can you keep it still? (2 minutes)
  • Now, see if you can turn the volume down on your tummy. (2 minutes)

Bonus Tip

Sorry, I didn't mean to wake you ;)

I wanted to share a bonus tip with you.

If you're open to it, try combining a nasal dilator in conjunction with your taped mouth.

It's a potent combination that delivers an amazingly restful sleep.

Try it in small phases at first. Maybe during a nap or "downtime" to get the feel for it. Then, when you're ready, give it a go for a full night's sleep.

It's Your Turn

If you're tired of missing out on the incredible benefits of a good night's sleep ... things like boosting your immune system, preventing weight gain, strengthening your heart, being in a better mood, and more.

All you have to do is sleep better.

And although that can be frustrating, you've got four easy-to-follow tips and tricks to help you get there.

Make a commitment, right now, to try at least one of these helpful suggestions to see how it works for you.

Then you can progress through the rest of this amazing list and hopefully start to feel better.

As always, be sure to check with your doctor or healthcare provider to make sure these ideas are safe for you.

You've got this!

 

Brian

Founder, WinterGardenYoga.com

SOMA Breathwork Instructor

PS: If you found these tips helpful, be sure to check out SOMA BreathFIT. Every day for eleven days, you’ll get a video with performance hacks or habits that will help you to eliminate lethargy, tiredness, “brain fog”, excess weight, or other physical health challenges holding back your peak performance and full potential. Everything is covered from correcting your breathing to nutrition recommendations ... all in an easy-to-follow format.