Health
Unlock Deep Sleep Tonight
Perform the 4-7-8 breathing technique before bed: Inhale quietly through your nose for 4 counts, hold your breath for 7 counts, then exhale completely through pursed lips for 8 counts. Repeat 3-4 cycles. Combine with a 'digital sunset' by turning off all screens 60 minutes prior. Instead, read a physical book or journal.
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This pre-sleep ritual downregulates your nervous system, shifting from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest). The 4-7-8 breath directly calms your mind and body, preparing it for sleep. Eliminating blue light exposure prevents melatonin suppression, ensuring your body's natural sleep signals are unhindered. This consistent routine cues your brain for rest, significantly improving sleep onset and quality without medication dependency.
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Insomnia
