How to Trick Your Body into a Deep Sleep

There are many ways to “trick” your body into getting into a deep night’s sleep. However, there are also unique ways that aren’t as frequently talked about. Here are some easy things to do in order to have a quality night’s sleep.

Breathing

There is a specific breathing technique called 4-7-8 breathing for deep relaxation that was created by Harvard-trained medical doctor and founder of the Arizona Center for Integrative Medicine Dr. Andrew Weil. This technique is also practiced during yoga for relaxation. This is why it works:

• Using this technique activates your parasympathetic nervous system which is responsible for relaxation.
• When you activate this system, your body suppresses the opposite system responsible for stress. 
• This technique is best used as a daily preventive practice. 
• Using this breathing practice regularly helps to make the voluntary practice involuntary. 
• This practice is beneficial because it makes you exhale longer than you inhale. 

Interested in trying this breathing technique? This is the most straightforward technique you can learn. Here are the steps:

Step 1: Find a comfortable spot where you can sit and not be disturbed.

Step 2: Gently place your tongue so that it is pressing against the back of your teeth.

Step 3: Exhale all of the air around your tongue through your open mouth.

Step 4: Close your mouth and inhale through your nose with a count of 4.

Step 5: Count to 7 while you hold your breath. 

Step 6: Exhale through your mouth for a count of 8.

Step 7: Repeat steps 1-6 four more times. 

Muscle Relaxation

One way to relieve muscle tension is progressive muscle relaxation (PMR), also known as Jacobson’s relaxation technique. American physician Edmund Jacobson created this method in the 1920s. PMR is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern. Research has also found that it has therapeutic benefits for conditions like:

• High blood pressure 
• Migraines
• Sleep issues 

The key to this technique is to tense each muscle group for 5 seconds. Then exhale as you let each muscle fully relax for 10 to 20 seconds before you move on to the next muscle group. Here is how to do it:

1. Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths.
2. Lift your toes upward. Hold, then let go. Pull your toes downward. Hold, then let go.
3. Tense your calf muscles and then let go.
4. Move your knees toward each other. Hold. Let go.
5. Squeeze your thigh muscles. Hold. Let go.
6. Clench your hands. Pause. Let go.
7. Tense your arms. Hold. Let go.
8. Squeeze your buttocks. Pause. Let go.
9. Contract your abdominal muscles. Pause. Let go.
10. Inhale and tighten your chest. Hold. Exhale and let go.
11. Raise your shoulders to your ears. Pause. Let go.
12. Purse your lips together. Hold. Release.
13. Open your mouth wide. Hold. Let go.
14. Close your eyes tightly. Pause. Release.
15. Lift your eyebrows. Hold. Release. 

When trying this practice, set aside 15 to 20 minutes in a quiet, comfortable area. You also need to make sure the clothes you are wearing are comfortable and loose fighting.  In the beginning, make sure you practice when you are feeling calm so it is easier to learn the methods.  

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Relaxium also has the perfect synergistic blend of nonaddictive ingredients. The ingredients include:

• Valerest (228.9 mg), exclusive to Relaxium Sleep can help to significantly improve the quality of life through better sleep.
• Ashwagandha extract (125 mg) is a high-potency extract that decreases stress and anxiousness by up to 70%, improves your ability to sleep through the night, increases daytime energy, and improve concentration.
•  Magnesium citrate, glycinate, oxide (100 mg) which is the go-to mineral if you want to relax muscles through the body and promote the release of mental and physical tension. 
• L-Tryptophan (500 mg) is a natural way to obtain serotonin and melatonin which both promote a night of restful sleep. 
• Melatonin (5 mg) is a drug-free hormone that is key to any effective Drug-Free sleep formula. With Relaxium, this melatonin is free of the contaminants often found in low-quality melatonin. 
• Chamomile extract (75 mg) which delivers a nerve-soothing relaxation. 
• Passionflower extract (75 mg) is an ancient anti-stress remedy that helps to combat everyday stress by regulating neurotransmitters in the brain that control mood and sleep. 
• Gamma Amino Butyric Acid (GABA) (100 mg) is a neurotransmitter that relieves stress, relaxes the body, and helps you get good sleep. As an added benefit, GABA appears to help keep cortisol at a lower level which is great for the weight conscious.

Relaxium Sleep combines multiple sleep-inducing ingredients, including melatonin, to address the complex and multifaceted nature of sleep disturbances. While melatonin is a vital component in promoting sleep, Relaxium Sleep’s inclusion of a variety of sleep-promoting ingredients enhances its effectiveness and versatility. This comprehensive approach takes into account that not all sleep issues are the same and that different individuals may require different solutions.

Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by Clinical Neurologist, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information. 

To restful and healthy days ahead. 

The Relaxium Team 

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources:

Relaxium® | Exploring Valerest: Understanding Sleep Ingredients (tryrelaxium.com)

What Is 4-7-8 Breathing? (verywellmind.com)

Progressive Muscle Relaxation: Benefits, How-To, Technique (healthline.com)