Can’t Sleep? Try Breathing

WELLNESS-Insomnia affects about 1 in 4 Americans with woman more likely to experience it over their male counterparts. There are two types of insomnia, which are primary and secondary insomnia. Primary is when the sleep problems seem to be unrelated to any other health condition the patient is experiencing.   Secondary insomnia is when the person is unable to sleep because of another health issue like asthma, depression, cancer etc.  

Then we have acute and chronic insomnia. These are defined simply by looking at how long the insomnia has been active and how often it occurs. Acute insomnia can last from 1 night to a few weeks where as chronic insomnia consists of someone having sleep problems at least 3 nights a week for a month or more.  

Until recently insomnia was looked at as an unfortunate disorder and inconvenient.  Recent studies showing that the brain actually detoxifies during sleep has put insomnia back into the spotlight as a potentially dangerous for ones brain.  

Researchers at The University of Rochester Medical Center have shown that when we sleep, the brain enters a different state of functioning. All of the neuronal activity that took place all day long leaves behind toxins that need to be cleared and removed.  These little cells in the brain that are responsible for this are called glial cells, and the system is often referred to as the glymphatic system used as a play on words with the lymphatic system. 

All of this research points us in one direction; we need proper sleep in order to live a healthy life and keep our brains functioning at an optimum level.  

One simple and affordable way to help us sleep is through using the breath.  Breathing calms our nervous system down and takes us out of fight or flight so our brain and body can calm down and finally sleep.  Dr. Andrew Weil came up with the 4-7-8 breathing technique.  If you can’t fall asleep simply inhale through your nose for a count of 4.  Hold your breath for a count of 7, then exhale from your mouth slowly for a count of 8 and repeat this.  

This technique has a powerful affect on the brain and body.  What most of us don’t realize is we are actually doing short breaths or under breathing.  This technique allows the blood and therefore the brain to be fully oxygenated.  In the process we do away with carbon dioxide and the body and mind will finally rest and sleep.  I have had many of my own patients that have been amazed how effectively and quickly this technique works. 

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In todays busy world, we need our rest more than ever. Ask any insomniac about their quality of life and they will tell you first hand that a good nights sleep might make the difference between a good or not so good life.  Try the 4-7-8 breathing technique, and as always, see a healthcare professional if you think you are dealing with Insomnia.  

 

(Christian Cristiano is an acupuncturist in LA, TV host of Wellness for Realists and writes on wellness regularly for CityWatch. Christian can be reached at 323.935.3420. twitter: @CristianoWFR)

-cw

 

CityWatch

Vol 13 Issue 38

Pub: May 8, 2015