Including 4-7-8 breathing ... healthy habits before bed and when you wake up

Noha Saad

You have to leave your warm bed every morning to start a new day and go out to work, which is very difficult, especially on cold winter days.

Nothing compensates for the feeling of comfort and warmth, but we cannot neglect work or other duties. These are some tried and tested habits that help you sleep peacefully and wake up easier and energy-packed in preparation for a new day.

before sleep

1- A clean mattress
The time between waking up and going to work is limited to accomplishing everything you need, and it becomes more difficult when you wake up in an untidy room or kitchen full of dirty dishes, which makes morning tasks more difficult, and calls for more laziness.

Setting an hour before bed to arrange the room, wash dishes, and prepare the clothes that you will be wearing in the morning, makes your morning calm, and helps you accomplish what you want in less time and without feeling stressed at the beginning of the day.

2- Put the alarm away
Setting the alarm away from your bed, forcing you to get up to turn off its disturbing sound, which reduces your desire to complete your sleep and increases your attention. Use a special alarm, not a phone alarm, so as not to be swept away to browse the latest notifications from communication sites and e-mail to distract you.

Choose an annoying tone to wake you up, rather than the quiet tones that will become the soundtrack for your dreams.

3- Stop browsing Facebook
Sending an e-mail before bed or browsing social networking sites charges your mind and body with a lot of feelings about every word or image you see. These effects make your sleep disturbed, and do not help the brain and body to relax during sleep, and then difficulty waking up in the morning.

4- Daily style before bed
Keep your body trained in a specific pattern every day before bed, until this pattern is linked to sending signals to the brain that it is "time to rest", and this helps to relax and go to sleep faster.

You can associate bedtime with drinking a cup of ginger herbs, reading, meditation, remembrance and Quran recitation.

Setting an hour for sleeping and waking up every day helps to wake up easier, because the mind and the body get ready for this watch.

5- Breathing on the way 4-7-8
Breathing slowly and observing your breath is one of the fastest and most effective ways to feel calm and reduce stress and tension, as it reduces heartbeat and blood pressure, which helps to relax your mind and body, according to the National Library of American Medicine, which is what you need for a quiet sleep.

You can try this effective way of breathing consciously known as "4-7-8", as you spend sitting on the bed with your back straight, and pressing with the tip of your tongue on the surface of your mouth just behind your front teeth. Then close your mouth and breathe through your nose for 4 reps, then hold the breath for 7 reps, and leave it for 8 reps. Repeat this pattern 4 times to feel the result.

6- Bedtime ideas
The sleep time of many is related to the time of excessive thinking (overthinking), self-flagellation about what you did all day, and the embarrassing situation that occurred ten years ago at your graduation party from primary school and no one else remembers you, so you feel embarrassed again, and negative feelings increase, which is what Your sleep disturbs you and renews your daily suffering in sleep and waking up the next day.

Set aside time before bed to thank God for his grace and gratitude for him, or think about happy events in your life, or repeat self-affirmations that you would like to hear such as “I am strong .. I do what I can .. I am beautiful .. I deserve to be happy” Which helps you repeat them right before bed can store them in your subconscious mind.

And because your first thoughts when you wake up are often a reflection of the last thing you were thinking about before bed, the first is to take advantage of this habit to make your positive words the last thing in your day so that their positive impact will continue until the next morning and make your morning happy and full of energy, according to the site "Psychology Today".

When you wake up

1- Do not press the snooze button
Snooze will not be just five minutes, you will enter in a number of unknown naps until you wake up scared because you are late for work, and there is no time for anything, not even a cup of coffee.

Pressing the snooze button enters you into a new sleep cycle and makes your body more relaxed, and waking up becomes more difficult, which is what you do not want in the morning.

2- Leave the phone
It also has a negative effect before bedtime has the same effect as when you wake up, and it is advised to wait at least an hour after you wake up to start browsing.

Replace this habit with something healthy, such as remembering nice things, your daily schedule, enthusiasm for a cup of coffee, or starting your daily habits by mentioning and reciting the Qur’an and others, which positively affects your mood throughout the day.

3 - a cup of morning water
Drinking water in the morning increases the rate of production of new blood cells and muscles. Moisturizing the body also helps in a healthy flow of oxygen to the body, which increases your vitality and increases your energy to start a new day.

4- A special music list
Given the influence of music on improving mood and a sense of energy, setting aside a list of music to listen to in the morning may help you regain your attention and feel excited to start a new day.