TOP 10 tips to getting a better night’s sleep during self-quarantine

Hi everyone! Recently my sleep schedule is all over the place because of always being in self-quarantine. So today's video is on 10 super effective hacks that have helped me on getting a good night's sleep. Hope it helps!

♡ 4-7-8 breathing technique:
1. Allow your lips to gently part.
2. Exhale completely, making a breathy whoosh sound as you do.
3. Press your lips together as you silently inhale through the nose for a count of 4 seconds.
4. Hold your breath for a count of 7.
5. Exhale again for a full 8 seconds, making a whooshing sound throughout.
Repeat 4 times when you first start. Eventually, work up to 8 repetitions.

♡ Guided Imagery and Progressive Muscle Relaxation Exercises
This is a military technique is said to work for 96 per cent of people after six weeks of practice.
1. Relax the muscles in your face, including tongue, jaw and the muscles around the eyes
3. Drop your shoulders as far down as they’ll go, followed by your upper and lower arm, one side at a time
4. Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down
4. You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images:
- You’re lying in a canoe on a calm lake with nothing but a clear blue sky above you
- You’re lying in a black velvet hammock in a pitch-black room
- You say “don’t think, don’t think, don’t think” to yourself over and over for about 10 seconds.

♡ Music:
Track Name: "All I Need"
Music By: LAKEY INSPIRED @ https://soundcloud.com/lakeyinspired
Original release HERE - https://www.youtube.com/watch?v=QH04X...
Official "LAKEY INSPIRED" YouTube Channel HERE - https://www.youtube.com/channel/UCOmy...
License for commercial use: Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License.
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