If you are used to burning the candle at both ends, the thought of slowing down, even to go to sleep, can be daunting. If you are one of those people, it’s time for a reality check. If you ever question whether or not it is important to get enough sleep, just ask yourself this question: Is your health FOR THE REST OF YOUR LIFE worth getting a few extra minutes or hours of sleep? If the answer is yes, or if you are just struggling to get some more ZZZZs use these techniques to give you the best sleep of your life!

  • Make your bedroom your sanctuary – use your bedroom only for sleep and lovemaking. Avoid bill paying, eating, or reading in bed. Remove your telephone and/or TV from your bedroom.
  • Take two 10-15 minute quiet retreat periods every day, such as going for a walk meditating or closing your eyes for ten minutes. Go into the restroom, close the door, and rest or meditate there if you cannot find another private place. If you are at home, no TV, peaceful music only.
  • Practice deep breathing or alternate nostril breathing (see below) at least twice daily – 12 minutes morning and night is great, although even a few minutes will help.
  • Keep the bedroom comfortable and quiet. If too much quiet is the problem, try running a fan or playing a radio softly in the background. There are also devices available that generate “white noise” sounds like the ocean surf or a steady rain or waterfall that help people who are “quiet-sensitive” to sleep.

Alternate nostril breathing:

Talk a deep, slow breath in; before you exhale, press your right nostril closed (against the wall of your nose) with your right thumb and exhale through your left nostril. Keeping your right nostril closed, inhale through your lefts nostril and exhale again. Repeat one more cycle. After your third inhalation through your left nostril release your right nostril and close your left nostril with the ring finger of your right hand and exhale through your right nostril. Inhale and exhale through your right nostril for 3 cycles and before you exhale on the third cycle, release your left nostril and exhale through both nostrils. Do three inhalation/exhalation cycles, and begin the whole process over again by closing your right nostril with your right thumb and exhaling through your left nostril. Start each set with an exhalation and repeat each set until you complete the 12 minutes. Take long, slow relaxing breaths and focus only on your breathing.