The professionals of Sanitas Remember that it is necessary sleep between Eight and nine hours per day. In this way we will have a restful sleep and our Fitness You will appreciate it. In addition, this is a very important requirement for reduce the levels of stress and anxiety.
However, according to the data shown by the World Health Organization (WHO), 40% of the world’s population has problems when it comes to falling asleep. In fact, this institution considers them as Public health epidemic, as they can lead to neurological disorders and Cardiovascular.
Woman sleeping at nightPEXELS
And to know if this affects you, it is best to go to your GP to refer you and perform the Relevant studies. Before check if your dream is quality, something that you can measure yourself taking into account the duration, that is, the hours and also if it is interrupted or not. This above all you will notice when you get up: if you continue to feel weariness It’s time to visit a professional. And it is that sleep has to be restful because it helps us to have more vitality. A very effective method is the technique breathing Military 4-7-8, so we want to tell you what it is about in case you dare to try it.
What is the 4-7-8 military technique for good sleep?
At bedtime everything counts. From the texture of the Sheets with which we dress the bed to the temperature of the room in which we sleep. In addition, the Environmental noisethe light and up to the food That we have ingested before going to bed also influences. And, of course, the use of electronic devices. Instead, it is possible learning to sleep correctly and win the game to all these factors that alter us.
One of the most popular techniques is the 4-7-8, which are used by the Military to fall asleep in exactly two minutes after you have closed your eyes. It is also known as relaxing breathing and it is a procedure developed by experts with which the Soldiers They can sleep in any context and gain energy. With it they are able to disconnect anywhere without having to be on a paradisiacal beach.
How is the 4-7-8 military technique performed?
Although the Scientific studies that endorse this Military Technique to sleep are very Limited, there are many people who through social networks ensure that it works for them to falling asleep and relax. To do it correctly, it is essential that you adopt a comfortable position. Then try to Relax from head to toe.
View this post on Instagram
Now Focus In your breath: Inspires during four seconds, keep it other seven seconds and exhale eight seconds deeply. To make it easier for you, it is best to imagine scenarios that you Transmit peace, such as a Mountain landscape or the calm sea. Normally, the effects begin to be noticed from the fourth repetition, so at least you will fall asleep in two minutes. Be that as it may, it is a Rhythmic relaxing method which can be included in yoga or pilates as an exercise to find oneself. According to those who have tried it, at first it is difficult to get to deep sleep in such a short time, butor they say that with practice you can master this Military Technique to sleep.
What are the benefits of the 4-7-8 military technique?
The Military Technique 4-7-8 for Sleep well It is very effective because it helps reduce stress and anxiety, impulse control and being less irritated. On the other hand, the muscles will rest properly and you will not wake up with neck pain or back.
What do experts advise to sleep better?
From the University of Navarra Clinic facilitate a number of rabbits to get a Deep sleep and repairer. These include maintaining Regular schedules so that you go to bed and always get up at the same time. In the same way they indicate that if you sleep nap, does not exceed 30 minutes, since at night you will have less sleep and you will not fall into it so easily.
On the other hand, they argue that it is essential to have the bedroom completely in the dark and use it only for sleep. “Don’t use it for activities like eat, see the television or Listen to the radio“, they point out. And, as if that were not enough, they explain that if after 30 minutes you have not been able to fall surrendered to Morpheus, it is best to practice a relaxing activity outside of bed. Try to read a novel, make a crossword or Tidy up the living room.