For many of us, a good night’s sleep can sometimes feel like a distant memory. Whether it’s the stress of the day, aches and pains, or just the mysterious 3am wake-up call, finding our way back to the land of nod can be a nightly struggle.
Fortunately, there is a simple, doctor-approved technique that could help us drift off faster, even in the wee hours of the morning.
At a recent event, Dr Carmel Harrington, managing director of Sleep for Health and a sleep expert with over two decades of experience, shared a nugget of wisdom that could be the key to unlocking restful sleep for many of us.
Dr Harrington explains that after a busy day, our bodies can be buzzing with activity, making it difficult to wind down. This is where she recommends the technique called the hummingbird breath.
It’s a simple exercise that can be done in bed, and it’s designed to quickly shift our focus inward and stimulate the parasympathetic system, helping us to relax and prepare for sleep. The parasympathetic nervous system is the part of our body responsible for rest and digestion, as opposed to the sympathetic nervous system, which triggers our fight-or-flight response.
Here’s how you do it: Get into a comfortable position, then gently place your fingers on the cartilage part of your ears to block them. Continue to breathe normally, but as you exhale, turn the breath into a hum or buzzing noise. This should be done for at least six cycles of breath, or for as long as you find comfortable.
Dr Harrington’s team gave this a try and were amazed at the results. One of her staff members reported a noticeable drop in heart rate within just two minutes, going from 75 to 67 beats per minute on their smartwatch while doing the technique.
This technique can be used both before bed or during those frustrating middle-of-the-night awakenings, per Dr Harrington.
If you’re worried about disturbing someone else in the room, don’t fret—the sound isn’t necessary for the technique to work, though she advises that it does help with creating the vibrations that promote relaxation throughout the body.
Once you’ve mastered the hummingbird breath, Dr Harrington recommends making it a regular part of your bedtime routine. Over time, your body will begin to associate this exercise with sleep, making it an effective form of conditioning. Before you know it, you might just find that you’re able to nod off more quickly and easily.
‘It’s really relaxing. And one of the things about having a go-to exercise like this is that over time, our body gets very used to it. It will know you’re doing that now because you want to go back to sleep, so I go back to sleep because it’s conditioning. So once I start a system, the system gets very good and becomes reinforced by it,’ she explained.
At YourLifeChoices, we understand the importance of sleep, especially as we get older. Quality rest is essential for our physical health, mental clarity, and overall well-being.
Let us know if you’ve tried the hummingbird breath. Share your experience with your fellow readers in the comments below.
