Why Silence Is So Good For Your Brain by Huffington Post

Making time for silence can make you feel less stressed, more focused and more creative, according to science.

 
We live in a loud and distracting world, where silence is increasingly difficult to come by — and that may be negatively affecting our health.

In fact, a 2011 World Health Organization report called noise pollution a “modern plague,” concluding that “there is overwhelming evidence that exposure to environmental noise has adverse effects on the health of the population.”

We’re constantly filling our ears with music, TV and radio news, podcasts and, of course, the multitude of sounds that we create nonstop in our own heads. Think about it: How many moments each day do you spend in total silence? The answer is probably very few.

As our internal and external environments become louder and louder, more people are beginning to seek out silence, whether through a practice of sitting quietly for 10 minutes every morning or heading off to a 10-day silent retreat.

Inspired to go find some peace and quiet? Here are four science-backed ways that silence is good for your brain — and how making time for it can make you feel less stressed, more focused and more creative.

Sleep in 60 Seconds by David Wolfe

Train Yourself to Fall Asleep in 60 Seconds With This Simple Technique

Many people have trouble falling asleep at night. This is a common problem, and I even struggle with it. I find that I cannot get my mind to slow down and relax. Sometimes it can take me up to two hours to get to sleep at night.

Sleep deprivation is bad not only for one’s health but also for work and personal life. Being tired all the time kills productivity and can cause serious health issues. According to WebMD, chronic sleep loss can put a person at risk for the following:

• Heart Disease
• Heart Attack
• Heart Failure
• Irregular Heartbeat
• High Blood Pressure
• Stroke
• Diabetes

It is in our best interest to get the sleep we need. However, how? The “4-7-8” breathing technique, developed by Dr. Andrew Weil, may be the answer. Dr. Weil is a Harvard-educated wellness practitioner who studies meditation, breathing, and how both can be used to counteract stress.
The technique is easy to learn and use. One only has to breathe in through the nose for four seconds, hold the breath for seven seconds, exhale for eight seconds, and then repeat three more times. This exercise will slow down the heart rate and prepare the body for relaxation.The “4-7-8” breathing practice is also useful for removing stress during the day. If the pressure of life or work is becoming a bit too much to bear, this short easy trick could be just the thing. I gave it ago while writing for a deadline, and I could instantly feel my heart rate slow down. That anxious energy (that seems always to be there) all but disappeared. I look forward to seeing what it does for my sleep.
To learn more about the breathing technique and how to perform it correctly, watch Dr. Weil’s video here.