We’ve all been there, lying awake in bed staring at the ceiling, unable to drift off into a peaceful slumber. Insomnia affects millions of people worldwide and can have a significant impact on our health and well-being. The consequences of poor sleep can range from fatigue and irritability to more severe issues such as depression, anxiety, and cardiovascular disease. Fortunately, recent advances in sleep science have led to the development of new techniques to help us achieve a more restful and restorative night’s sleep.
Brain tapping
Brain tapping is a technique that involves using sound frequencies to synchronise the brain’s electrical activity and promote relaxation. The idea is that by listening to specific sounds, we can change the frequency of our brain waves and induce a state of calmness, making it easier to fall asleep. This technique is based on the principle of brainwave entrainment, which refers to the ability of external stimuli to influence the frequency of our brain waves.
Several studies have investigated the effectiveness of brain tapping in improving sleep. One study published in Scientific Reports found that participants who listened to brain-tapping recordings reported a significant improvement in the quality and duration of their sleep compared to those who did not listen to the recordings. Another study published in the Journal of Evidence-Based Integrative Medicine found that brain tapping reduced symptoms of anxiety and depression in participants with insomnia.
Brain tapping is typically done using headphones and specialised recordings that contain specific sound frequencies. These recordings are often designed to guide the brain into a relaxed state, making it easier to fall asleep. There are several apps and websites that offer brain-tapping recordings for sleep, making it an accessible and convenient option for those struggling with insomnia.
Measured breathing
Measured breathing, also known as paced breathing or breathing exercises, is a technique that involves regulating the breath to induce relaxation and improve sleep. The idea behind measured breathing is that by slowing down our breathing rate, we can stimulate the body’s parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress.
Several studies have investigated the effectiveness of measured breathing for improving sleep. One study published in the Journal of Clinical Medicine found that participants who practised measured breathing for 20 minutes before bedtime reported a significant improvement in the quality and duration of their sleep compared to those who did not practice measured breathing. Another study published in the Journal of Psychosomatic Research found that measured breathing reduced symptoms of anxiety and improved sleep quality in patients with chronic obstructive pulmonary disease (COPD).
Measured breathing is typically done by inhaling slowly and deeply through the nose, holding the breath for a few seconds, and then exhaling slowly through the mouth. There are several apps and websites that offer guided breathing exercises for sleep, making it an accessible and convenient option for those struggling with insomnia.
Combining brain tapping and measured breathing
While brain tapping and measured breathing can be effective techniques on their own, combining them may lead to even greater benefits. The synergy between these two techniques may enhance their individual effects and promote a deeper state of relaxation, making it easier to fall asleep and stay asleep throughout the night.
One study published in the Journal of Sleep Research investigated the effects of combining brain tapping and measured breathing on sleep quality. The results showed that participants who practised both techniques reported a significant improvement in the quality and duration of their sleep compared to those who only practised one of the techniques.
Takeaway
Brain tapping and measured breathing are two promising techniques for improving sleep. Both techniques are based on the principles of relaxation and stress reduction, and there is growing evidence to support their effectiveness. While more research is needed to fully understand the mechanisms behind these techniques, they offer a non-invasive, accessible, and natural approach to improving sleep without the need for medication or invasive procedures.
If you are struggling with insomnia or poor sleep quality, consider incorporating brain tapping and measured breathing techniques into your bedtime routine. There are many resources available online, including apps and websites, that offer guided recordings and exercises to help you get started.
Remember, getting enough restful sleep is essential for our physical and mental health. By incorporating these techniques into your daily routine, you can improve the quality and duration of your sleep, leading to a more energized, productive, and happier life.
Ellen Diamond, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.
