You Won’t Think It Works But Press Your Tongue To Roof Of Mouth Next Time You’re In Bed

Updated January 26, 2017

I don’t know about you, but I have trouble falling asleep almost every night. Even though I exercise a few times per week and try to rest at the same time at night, I toss and turn and struggle to fall asleep every night – it is unbelievably frustrating.

Do you lie in bed, tossing and turning, praying that sleep will come? Then when you look over at the clock, you see that only minutes have passed when it has felt like hours? You probably calculate all the minutes and hours you have until your alarm goes off – and feel terrible about how little sleep you can get.

A full night’s sleep is a natural remedy. It will make you feel good and rejuvenated. It’s the secret to success for many millionaires and billionaires. Without sleep we suffer. If you want better sleep but struggle to get it, try these natural tips ad you should be out in minutes…

Before we list off our natural sleep tips, know that your mind needs to shut down for sleep to come. If it’s racing, you’ll be awake for a while.

Start by lying down and taking deep breaths. Allow your body to sink into your mattress. These relaxation moves help your parasympathetic nervous system help us relax. This unconscious system overrides our sympathetic nervous system which is what is in charge of our adrenaline release among other things.

Think about sympathetic nervous system as housing your “fight or flight” response. Meanwhile, your parasympathetic nervous system is when you “rest and digest”.

First, you will learn about the 4-7-8 technique. This strategy, touted by some of the world’s leading medical professionals, can help you sleep next time you have insomnia.

Start by sitting up in bed with your back straight. Then press the tip of your tongue to the roof of your mouth – behind your front teeth. Inhale through your nose for four counts, hold it for seven counts, then exhale slowly with your tongue pressed against the roof of your mouth for eight counts.

While you exhale listen for the whooshing or ocean sound as the air flows out from around your tongue. This will help slow down your body and relax your nervous system, preparing it for sleep.

Repeat the 4-7-8 pattern until you’ve accomplished four repetitions. It should help you as you practice.

Other things you can do to improve your sleep:

Exercise regularly. When you work your body, you expend energy and make it naturally want to relax at night. Not only will exercise cue your body to sleep, it will help it recover so it becomes stronger for the next day.

Reduce your caffeine intake. If you struggle to sleep, try not having caffeine close to bed time. Perhaps, you should make a rule that you won’t drink coffee or black tea after noon.

Don’t use mobile devices for at least an hour before bed. The blue light from the screens of our devices is shown to be bad for our sleep habits.

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