Breathe better, improve your sleep quality

Breathe better, improve your sleep quality

Sleep wake up happy

In today’s fast-paced world, sleep quality issues have emerged as a crucial health challenge and their strong connection to mental health highlights the need for solutions. Sleep is now considered a fundamental aspect of a person’s health and is no longer seen as a luxury. Instead, it’s recognised as a vital necessity for overall health and optimal functioning.

Sleep quality issues such as insomnia can affect your overall well-being and can contribute to a range of health issues. These issues include anxiety, depression, mood swings, impaired cognitive function and a weakened immune system. Chronic sleep problems have also been associated with an increased risk of cardiovascular diseases, obesity, diabetes and other serious health conditions.

Research continues to unveil the interconnections between sleep quality and other physiological and psychological processes, with an increased focus on holistic approaches to sleep enhancement. Growing concerns about the long-term use of melatonin, by way of example, have underscored the importance of finding alternate solutions to sleep difficulties. Conscious breathing is one approach that is gaining popularity. Especially the practice of slow breathing, which shows promising benefits for improving sleep quality.

The science of sleep quality and the sympathetic nervous system

To fully understand the effects of conscious breathing on sleep enhancement, it is essential to delve into the science of sleep. Sleep architecture encompasses two main cycles: non-REM sleep and REM sleep. Non-REM sleep is characterised by four stages, ranging from light sleep to deep sleep, during which the body’s vital restorative processes take place.

On the other hand, REM sleep involves rapid eye movement and brain wave patterns similar to those experienced during waking hours. Both sleep patterns have their place, but non-REM sleep holds particular importance for physical and cognitive health.

Regarding sleep-related challenges like insomnia which significantly reduces the amount of non-REM sleep, the sympathetic nervous system (SNS) plays a significant role. As one of the two main divisions of the autonomic nervous system (ANS), the SNS is responsible for regulating involuntary bodily functions, preparing the body for “fight or flight” responses to stress or threats.

During the day, SNS activity assists in maintaining wakefulness and alertness, supporting daily activities. However, as the transition from wakefulness to sleep occurs, the SNS activity typically decreases, yielding dominance to the parasympathetic nervous system (PNS), which fosters relaxation and promotes the onset of sleep.

The correlation between insomnia and the sympathetic nervous system 

Some research suggests a correlation between problems falling asleep and activity in the sympathetic nervous system. This hyperactivity of the SNS can be associated with difficulties falling asleep and provides a possible link to insomnia.

A study conducted to assess the sleep patterns of insomniacs and normal sleepers revealed a significant difference in autonomic nervous system (ANS) activity. While normal sleepers exhibited the expected progressive autonomic drop during sleep, insomniacs displayed constant sympathetic hyperactivation. These findings suggest that insomniacs experience heightened SNS activity throughout their sleep, contrasting the autonomic nervous system behaviour observed in normal sleepers.

In other research conducted at the University of Pennsylvania, an imbalance in the autonomic nervous system was identified as a major factor in insomnia and indicated that it plays more of a role than circadian rhythm disorders. The research showed that insomnia is associated with the hyperarousal of the central nervous system. In short, unaddressed stress and anxiety leads to significant sleep disruption.

How to relax before sleep – bobi for sleep quality enhancement

In light of this scientific research, “bobi” emerges as a revolutionary wellness product, harnessing the power of conscious breathing to facilitate better sleep quality. By promoting rhythmic slow breathing through the unique mechanism of squeezing the left hand, bobi stimulates the production of alpha brain waves, which are associated with relaxation and enhanced sleep readiness.

“They discovered that the optimum amount of air we should take in at rest per minute is 5.5 litres. The optimum breathing rate is about 5.5 breaths per minute. That’s 5.5-second inhales and 5.5-second exhales. This is the perfect breath.”

James Nestor, Breath

The ideal breathing technique for enhancing sleep quality revolves around achieving approximately 5 to 6 breaths per minute, characterised by inhaling and exhaling for about 5.5 seconds each. bobi can help you develop and maintain this rhythmic breathing pattern, guiding you towards a state of calm and relaxation before bedtime. bobi offers a transformative tool to enhance overall sleep quality and well-being.

bobi is also a valuable calming device to help individuals of all ages to manage stress and anxiety, empowering users to ground themselves effectively and foster a positive emotional response during times of tension.

Conclusion 

In the modern age, sleep quality has emerged as a pivotal aspect of our overall health, with its deep ties to mental well-being. Disturbances like insomnia can lead to a myriad of health issues, from mood swings to chronic diseases. The science of sleep reveals the importance of both non-REM and REM sleep, with the sympathetic nervous system playing a crucial role in sleep-related challenges. bobi’s unique design guides users to achieve the ideal breathing rhythm, providing for improved sleep and overall well-being. Embrace the transformative potential of optimal breathing technique and bobi for a rejuvenated life. Purchase from here!

bobi laying down

FAQs

1. What are the primary benefits of conscious breathing for sleep quality?

Conscious breathing, especially slow breathing, can improve the quality of sleep by helping to calm the sympathetic nervous system. It can assist in decreasing stress and anxiety, which are common contributors to sleep disruptions.

2. What is the sympathetic nervous system (SNS)?

The SNS is one of the two main divisions of the autonomic nervous system (ANS). It is responsible for the body’s “fight or flight” response to stress or threats and regulates involuntary bodily functions.

3. How does the SNS affect sleep?

Hyperactivity of the SNS is often associated with difficulties in falling asleep, which can lead to insomnia. A balanced SNS is crucial for transitioning from wakefulness to sleep, allowing the body to relax.

4. What is “bobi” and how can it assist in better sleep?

bobi is a wellness product that harnesses the power of conscious breathing. By promoting rhythmic slow breathing through a unique mechanism, it stimulates alpha brain wave production. These alpha brain waves foster relaxation and enhance sleep readiness.

5. How does one use the bobi device?

By squeezing the left hand, users can activate bobi to guide them in achieving rhythmic slow breathing. This practice helps in calming the mind and preparing the body for sleep.

References:

  1. de Zambotti, Massimiliano, Covassin, Naima, De Min Tona, Giuliano, Sarlo, Michela, & Stegagno, Luciano. (2011). Sleep onset and cardiovascular activity in primary insomnia. J Sleep Res, 20(2), 318-25. doi: 10.1111/j.1365-2869.2010.00871.x.
  2. Vgontzas, A. N., Bixler, E. O., Lin, H. M., Prolo, P., Mastorakos, G., Vela-Bueno, A., Kales, A., & Chrousos, G. P. (2001). Chronic insomnia is associated with nyctohemeral activation of the hypothalamic-pituitary-adrenal axis: clinical implications. J Clin Endocrinol Metab, 86(8), 3787-94. doi: 10.1210/jcem.86.8.7778.
  3. Nestor, James. Breath: The New Science of a Lost Art. Riverhead Books, 2020

Written by Damien Thomas BA(Psych); GradDipPsych; MPsych(Org), MAPS

Mr. Damien Thomas completed his Master in Organisational Psychology at Macquarie University, Sydney. He has over 20 years’ experience as a psychologist and has specialised in the field of adolescent psychology. Damien also worked within the field of national security, including counter terrorism operations, and war crimes investigations. Through his previous work he has featured in numerous international media publications including: The Australian, The Globe and Mail, New York Times, and BBC (radio).

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