At night, the mind tends to magnify worries. Slow, controlled breathing activates the calming branch of the nervous system.
A simple method:
- Inhale through the nose for 4 seconds
- Exhale slowly for 6 to 8 seconds
- Continue for 2 to 3 minutes
Long exhalations help lower heart rate and settle the nervous system. Many people drift back to sleep without noticing.
4. Do Not Use Your Phone
Screens, notifications, and scrolling stimulate the brain. Even briefly checking your phone signals to your mind that it is daytime.
If you cannot fall back asleep after 20 to 30 minutes, choose something quiet and low-stimulation instead:
- Sit peacefully in dim light
- Read a few pages of a paper book
- Listen to calm, familiar audio
This is not meant to entertain but to gently disengage the mind.
5. Let Thoughts Pass Without Fueling Them
CONTINUE READING...>>
To see the full instructions for this recipe, go to the next page or click the open button (>) and don't forget to share it with your friends on Facebook.
