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Sleep After 60: 3 Breathing Techniques to Help You Sleep (Demonstration)

Getting enough beauty sleep is important, especially if you want to age gracefully. A good night’s sleep makes you less likely to suffer from depression, memory problems, and serious health conditions such as diabetes, cardiovascular disease, and breast cancer.

Unfortunately, many women who are 60 and over often have trouble sleeping at night. So, what do you do if you need sleep, but can’t get any?

Holistic life coach and founder of Growing Younger Gracefully Sheena Nancy Sarles has a few sleeping tips for women over 60. In her interview with Margaret Manning, she shares three simple breathing techniques to help you sleep at night.

Meditative Breath

A warm foot massage is the first step to a good night’s sleep. Take any essential oil that you find soothing and calming. Then, rub it on the palms of your hands before massaging it on your feet. Giving yourself a quick foot massage before hitting the sheets will help you get rid of all the tension in your body.

Having a soothing and relaxing massage before bed helps you relax and unwind. You will immediately want to hop into bed and close your eyes. Hopefully, you will be whisked into the land of dreams once your head hits your pillow.

However, if you end up counting your troubles instead of sheep, you can use simple breathing exercises to calm your mind. Inhale to bring relaxation, and exhale to release all tension. Breathe in and hold your breath for four counts before exhaling on the fifth.

Alternate Nostril Breath

Another breathing technique you can use to keep your body calm and relaxed is the alternate nasal breath. Instead of breathing from both of your nostrils at the same time, you inhale from one nostril and exhale through the other.

Press your finger against your left nostril, and inhale through your right. Gently release your finger from your left nostril, then press it against the right. Then, exhale through the other nostril.

Left nostril breathing activates your Ida Nerve Ending, which keeps you calm and relaxed. Right nostril breathing activates the Pingala Nerve Ending, which makes you feel alert and active. If you want to sleep through the night, you can do left nostril breathing until you’re sleepy.

Mindful Breathing

Waking up at ungodly hours when you’re still so tired can be frustrating. You want to sleep, but your mind won’t let you. So, what do you do?

Mindful breathing is the practice of focusing on your breath. Instead of entertaining feelings of frustration or worrying about the consequences of not getting enough sleep, focus on your breathing. Inhale and exhale, paying attention to your breath as it enters your nostrils and moves toward your lungs. Observe the way your chest expands as you inhale and worry about nothing else. With this, you can go back to sleep in no time.

How well are you sleeping these days? And what do you do to overcome age-related sleep problems? Let us know in the comments below. Don’t forget to click “like,” and share this article with other women who might need it!

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The Author

Sixty and Me is a community of over 500,000 women over 60 founded by Margaret Manning. Our editorial team publishes articles on lifestyle topics including fashion, dating, retirement and money.

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