Which One of These Two Are You?
Do you enjoy restful, deep sleep every night or do you toss and turn in bed stressfully counting the hours till dawn? If you are the latter, I encourage you to keep reading! In this email I will give you 2 life-changing tips that you do not want to miss if you struggle to either fall asleep or stay asleep.
Why is sleep so important you might ask?
When you get a good night’s sleep you will experience many benefits including better skin and a youthful appearance, emotional regeneration and better relationships, less anger and anxiety, fewer accidents, lower levels of inflammation, hormonal balance, decreased pain. Lower risk of Alzheimer's, longevity and stronger bones to name just a few. However, when your body is tired after a night of disrupted sleep, your immune system does not function optimally, your digestion is a mess, you tend to make more judgment errors, and are prone to more accidents, not to mention weight-gain. Hopefully, you understand the health benefits of a good night’s sleep. Here are two pro-tips that are sure to get you snoozing in no time! Ready?
Start Breathing Through Your Nose When You Sleep Recent research that was stimulated by the growing awareness of the sleep disruptions, has shown that nasal breathing plays a major role in sleep quality. These observations are far from being new and confirm century-old clinical findings on the importance of nasal breathing in sleep.
The earliest account of the harmful effects of mouth breathing in sleep was made as far as at the end of the sixteenth century. Two centuries later, there were books and articles dedicated to the superiority of nasal breathing over mouth breathing in sleep. We now know that obstructed nasal breathing or mouth breathing causes sleep disorders which lead to reduced quality of life in general, emotional distress, mood swings, cognitive decline, memory and performance deficits, weight-gain and more.
Why is breathing through the nose so helpful in getting undisrupted sleep? When we breathe through the nose, we filter the oxygen before it enters the lungs. Additionally, when we release the nasal breath, it releases nitric oxide which is beneficial for the circulation of oxygen in the body and helps expand blood vessels.
It can boost nitric oxide sixfold, which is one of the reasons we can absorb about 18% more oxygen than by just breathing through the mouth! Nasal breathing is a much more natural and healthy breathing technique in comparison with mouth breathing which comes with several unwanted side effects such as sore throat, tooth decay, snoring, bad breath, dry mouth and more.
Most importantly nasal breathing provides an improved breathing quality that may help with a variety of sleep disorders such as insomnia. One of the best ways to make sure you breathe through the nose is using mouth tape. Mouth taping has been extremely effective in curing snoring and breathing problems asl well as other benefits including overcoming ADHD, a condition that is directly attributed to breathing difficulties during sleep! You can start enjoying nasal breathing using a special mouth tape that is recommend in the free guide. Click HERE to get a FREE copy..
Valerian root is a safe substance used to improve sleep quality quite quickly with great results within about a month.
The way in which it works is by subtly increasing the levels of a brain chemical known as gamma aminobutyric acid (GABA), a chemical that contributes to a calming effect in the body.
Valerian has also been shown to reduce hot flash severity and frequency day and night especially when combined with lemon balm. It is best taken right before bed. When combined with passionflower and hops it has a winning combination with benefits that have been found comparable to Ambien (without the unwanted side-effects) in several randomized placebo-controlled clinical trials.
It is considered safe to take a dose of 450–1,410 mg* of whole valerian root per day for 4–8 weeks to help support sleep quality.
* Always consult your primary care physician before taking a new supplement, especially if you are pregnant, breast-feeding or are taking other medications and supplements.