How to fall asleep faster

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How to fall asleep fasterhttps//www.normalbrea
thing.com/how-to-fall-asleep-fast/

• Normal Breathing Health and Fitness consultant
• Website - https//www.normalbreathing.com/

- By Dr. Artour Rakhimov, Alternative Health
Educator and Author- Medically Reviewed
by Naziliya Rakhimova, MD
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Fall Asleep Faster (in 1-2 Min) Meditation
Breath Technique

• Below, I discuss a simple breathing remedy that
  can help you fall asleep very fast.
• In essence, its a mindfulness meditation
  technique with roots in the ancient Sanskrit
  text The Vigyan Bhairav Tantra (approximately
  5000 years old). Most people who use this natural
  breathing remedy, my students included, report
  falling asleep in about 1 to 3 minutes (i.e., 5
  to 10 times faster than usual). In fact, over 150
  Soviet and Russian medical doctors have applied
  this technique with striking success on thousands
  of patients even those patients suffering from
  cold feet and hands, chronic coughing, or blocked
  nose have found success.
• Dr. Buteyko, a prominent Soviet doctor who
  studied breathing in the late 20th century, along
  with his MD colleagues, discovered that breathing
  and fall asleep actually go hand in hand. More
  specifically, Buteyko observed that automatic (or
  unconscious) breathing patterns during sleep
  affect the results of the morning CP or
  body-oxygen test, which has everything to do with
  the quality and natural duration of sleep. The
  chart below explains these relationships.

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RespiratoryFrequency Body oxygentest result Durationof sleep Qualityof sleep
gt26 breaths/min lt10 secs. Often gt10 hours Often very poor
15-26 breaths/min 10-20 secs. Often gt9 hours Often poor
12-20 breaths/min 20-40 secs. 6-8 hours Insomnia possible
7-12 breaths/min 40-80 secs. 4 hours Excellent
5 breaths/min 2 min 3 hours Excellent
3 breaths/min 3 min 2 hours Excellent
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This data is based on the physiological law that
slower and lighter breathing at rest provides
more oxygen and CO2 to brain cells, improving
sleep quality, reducing sleep quantity, and
enabling a person to fall asleep faster.

• The fall asleep faster technique Setting the
  conditions
• Before using the technique for Fall Asleep, its
  important to set healthy conditions for sleep.
• Go to bed only when you are really sleepy. And
  ensure theres no food in the stomach. (For most
  people, this means at least 3 hours after a light
  meal and 4 hours after a large meal allowing 5
  hours after a meal to sleep, is even better.)
  As you settle in for sleep, make sure to breathe
  only through your nose. (If you cannot do this,
  use the breathing exercise to unblock the
  nose.) You may even place a small strip of
  medical tape on your mouth, so that your mouth
  does not fall open while you sleep.

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• Choose a sleeping position on your side or
  stomach. Avoid sleeping on your back. If you find
  it difficult not to sleep supine, or if you
  frequently start on your stomach/side and wake up
  on your back, check out the following page How
  to prevent sleeping on the back. (You can also
  review the negative effects of supine sleep, here
  at Best sleeping positions, which summarizes 24
  clinical studies conducted on the best postures
  for sleeping.)
• You may also wish to review this guide from
  Oregon State University on healthy sleep hygiene.

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Instructions Falling asleep fast

• Once youve created healthy conditions for sleep,
  do the following.
• Relax all your muscles (lying in bed on your
  stomach or left side). Then focus on your
  breathing pattern, until your breathing is
  consistently within your attention. Next, instead
  of taking your usual inhalation, take a slightly
  smaller inhalation (only about 5 to 10 less)
  using the diaphragm. Once this mini inhalation is
  complete, immediately relax all body muscles,
  especially the upper chest and all other
  respiratory muscles, to exhale. Take another
  (smaller) inhalation. Again, completely relax to
  exhale.

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• This exercise is called reduced breathing. In
  essence, with each breath, you take a smaller or
  reduced inhalation in comparison with your
  usual breathing and then completely relax for
  exhalation. If you do this process correctly, you
  should experience a light shortage of air, or
  what is called air hunger. Your goal is to
  preserve this mild but comfortable level of air
  hunger. Doing this, you will fall asleep faster.
• The two lines below illustrate reduced breathing.
  The black line represents the initial breathing
  pattern, the blue line the new breathing pattern
  corresponding to this mindfulness technique.

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• If you are in poor health, this exercise can
  induce your breathing to happen more frequently,
  and thats okay. Still, if you breathe less air
  than usual and maintain slight air hunger, you
  will be able to fall asleep faster.
• If you do this exercise correctly, you will
  notice the following signs Your arms and feet
  will warm up in about 1 to 2 minutes. This sign
  is key. Your nasal passages, in about 1 min.,
  will become more moist and your nose may feel
  slightly colder, depending on the ambient
  temperature.

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The essence of falling asleep instantly (in less
than 1-2 min) every night

• The bottom line is, if you want to fall asleep
  very fast on a regular basis, you must maintain
  high body-O2 content, namely by slowing down your
  breathing. There are many lifestyle changes,
  discussed on this website, that can increase
  body-O2 content and improve your sleep quality.
  (A short summary of these factors is listed in
  the below table as bonus content.)
• https//youtu.be/LeWMnTM9VbA

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Why is it so hard for modern people to fall
asleep?

• The medical healthy level for breathing at rest
  is 6 liters/min. of air. However, most people
  today breathe 10 to 12 L/min. Approximately 2
  times more air! The consequence is that modern
  people have twice less partial O2 pressure in
  brain cells, and lower CO2 and O2 concentrations
  not just in the brain but throughout the body.
• This is important, because carbon dioxide is a
  potent sedative and tranquilizer of nerve cells.
  (See links to web pages with medical studies
  below.) Ever had a night of racing, nonstop
  thoughts that wouldnt allow you to sleep? This
  kind of overexcited nervous system activity
  correlates with low CO2 concentrations in the
  body.

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• After testing hundreds of my breathing students,
  I have witnessed first-hand how sleep quality and
  duration (in hours) connect with the body oxygen
  test and breathing frequency. The bonus content
  below provides exact numbers in table format.
  Find out the lifestyle factors that, combined,
  can allow a person to sleep naturally (without
  trying) for 4 hours. (Or even 2 hrs!) In such
  states, people call fall asleep in seconds.
• You can find more information, with more useful
  details and a systematic approach to improving
  sleep and related lifestyle factors, in Dr.
  Artour Rakhimovs book Sleep Better and Less
  Naturally.
• Back to Learning the Buteyko method by modules.
• Or, go back to Hyperventilation symptoms.

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Thank You
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