Are you tired of feeling tired? 😴
Sleep quality is so crucial for maintaining optimal health and well-being, yet, so many of us struggle to get a good night's rest. Did you know that poor sleep quality can lead to accelerated aging, reduced cognitive performance, weight gain, and even impact physical performance? 😱
Imagine optimizing all of those on autopilot for 7 to 9 hours per day!
I've got you covered with three quick hacks to optimize your sleep and improve your quality of life. 💪
#1 - Exhale more than you inhale before sleep. This promotes relaxation by activating the parasympathetic nervous system and releasing built-up tension. Remember, mouth breathing increases cortisol, suppressing melatonin - the hormone regulating sleep. So, breathe easy and try exhaling longer than you inhale. Before bed, perform a 4 second nasal inhale through the diaphragm, followed by a 6 second nasal exhale through the diaphragm for 10 - 15 minutes. Watch how quickly your body relaxes.
#2 - Keep your mouth closed during sleep. This helps maintain proper tongue and jaw position, which supports better breathing and oxygenation in your body. It also promotes nasal breathing, which helps filter and humidify the air, reducing the risk of snoring, sleep apnea and respiratory infections. For an extra boost, try using mouth tape to keep your mouth closed while you sleep. Trust me, it's a #gamechanger!
#3 - Rest the middle of your tongue on the roof of your mouth. This simple technique helps maintain an open airway and proper tongue and jaw position, improving breathing and reducing snoring/sleep apnea risk. It also stimulates nitric oxide production, which improves blood flow and reduces airway inflammation, leading to better sleep quality. Try it during both the day and at night.
These simple hacks can improve sleep quality by up to 80% or more. So, start implementing them today and wake up feeling refreshed and ready to take on the day!