Strategies for Quieting Your Thoughts: Sleep Aid Techniques
The 4-7-8 Breathing Exercise, developed by Dr. Andrew Weil, is a natural and effective method to reduce anxiety at bedtime. This technique works by slowing and deepening the breath through a specific rhythmic pattern: inhale through the nose for four seconds, hold the breath for seven seconds, and exhale through the mouth for eight seconds.
This controlled breathing helps activate the parasympathetic nervous system, which reduces arousal and induces a state of calmness conducive to sleep. Regular practice of the 4-7-8 technique—usually done in cycles of three to eight times—can significantly reduce symptoms of anxiety and improve emotional regulation when practiced consistently.
Brain scan studies have found that positive affirmations activate the areas that promote behavioral change and the reward system in the brain. Positive affirmations for anxiety are a simple and effective technique to buffer anxious thoughts and restore self-worth. Examples of affirmations include "I choose only to think good thoughts," "I am liberating myself from fear, judgement, and doubt," and "Inside me, I feel calm, and nobody can disturb this peacefulness."
Another way to increase the relative concentration of GABA, a brain chemical that promotes relaxation, is through the intake of L-theanine. This nutrient compound is found in green tea, and each capsule of Brain feed's L-theanine contains an equivalent of 15-20 cups of green tea.
The Mindfulness-Based Stress Reduction (MBSR) technique, developed by Jon Kabat-Zinn, is an eight-week program that aims to develop self-regulation of emotions and teaches stress management. MBSR has been well-studied among those with stressful careers and anxiety, with one review reporting a 64% improvement in stress reduction and an increase in optimism, mood, and confidence.
In addition to the 4-7-8 Breathing Exercise and positive affirmations, a good sleep hygiene routine can greatly help reduce anxious thoughts before bed to promote good, relaxing sleep. This includes building a sleep-inducing bedroom, using a 30-minute bedtime routine, and opting for protein-rich meals or Brain feed's positive and calm bundle to help produce enough serotonin for melatonin production.
A recent study found that 45 minutes of daily meditation was equally as effective as anxiety medication to relieve symptoms. Meditation is a way to re-channel emotions and detach from negative thoughts and has been used in research as a tool for calming anxious thoughts.
In conclusion, the 4-7-8 breathing technique, positive affirmations, L-theanine supplements, MBSR, meditation, and a good sleep hygiene routine are all effective, evidence-backed methods to reduce pre-sleep anxiety and improve sleep quality for a better night's rest.
Science has shown that the 4-7-8 Breathing Exercise, often done before sleep, can stimulate the parasympathetic nervous system and create a relaxing environment. This is important for mental health and overall health-and-wellness, as it helps reduce symptoms of anxiety.
Brain scan studies have also demonstrated that positive affirmations can activate areas of the brain that promote behavioral change and the reward system. These affirmations serve as a simple technique to counteract anxious thoughts and bolster mental health.
