How to Breathe for Better Sleep_ Tips and Techniques

How to Breathe for Better Sleep: Tips and Techniques

Breathing is an essential part of our daily lives and it plays a critical role in our overall well-being. Proper breathing techniques can help us relax, reduce stress and anxiety, and even improve the quality of our sleep.

Here are a few breathing exercises that can help you get to sleep_

  1. Diaphragmatic breathing: Also known as belly breathing, this technique involves breathing deeply and slowly, expanding the diaphragm as you inhale and contracting it as you exhale. This type of breathing helps to slow down your heart rate and relax your body, preparing you for sleep.

  2. Nasal breathing: Breathing through your nose can help to regulate your breathing, slow down your heart rate, and calm your mind. It also helps to filter the air you breathe in, reducing the risk of irritation and inflammation in the lungs.

  3. Alternative nostril breathing: Breathing exercises such as alternate nostril breathing, also known as Nadi Shodhana, can also help to improve sleep quality. This technique involves breathing in through one nostril and out through the other, alternating nostrils with each breath. This technique helps to balance the body's energy and promote relaxation, making it an excellent technique to use before bed.

Here are some additional tips to help you get better sleep_

  • Avoid caffeine: Caffeine can interfere with your ability to fall asleep and stay asleep. Try to avoid consuming caffeine in the afternoon and evening.

  • Minimize screen time before bed: The blue light emitted by electronic devices can interfere with your circadian rhythm, making it harder to fall asleep. Try to avoid using electronic devices for at least an hour before bed.

  • Get natural sunlight: Exposure to natural sunlight can help regulate your body's internal clock and improve the quality of your sleep. Try to get outside and soak up some sunlight for at least 30 minutes each day.

  • Don't eat too late: Eating a heavy meal before bed can make it harder to fall asleep and may cause indigestion or heartburn. Try to avoid eating for at least two to three hours before bedtime.

Incorporating these breathing exercises and tips into your bedtime routine can help you get better sleep and wake up feeling more rested and refreshed.

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