Struggling with sleeplessness? Try these breathing exercises

A deep sleep is not a luxury everyone enjoys, especially after the age of 50 or 60. Elderly people often complain that they are unable to get enough sleep at night. However, 7 – 8 hours of uninterrupted sleep is essential for physical and mental health. Try some of the habits and breathing exercises for getting good quality sleep at night.
1)Make sure to go to bed at a particular time.
2) Fix a place for sleeping and do not change it regularly.
3) Stay away from mobile phones and all electronics.
4) Devices should be at least an hour before going to bed.
5) Avoid beverages like tea and coffee at night.

6) Limit water intake at night so that your sleep won't be interrupted by the urge to urinate.
7) Exercise lightly for at least half an hour in the evening.
8) Before going to sleep, close your eyes and inhale; now exhale slowly. Repeat this breathing technique at least 25 times.

The 4-7-8 breathing technique
According to the Cleveland Clinic, the 4-7-8 is an intentional breathing technique that can calm our body and mind to get enough sleep. It has its roots in pranayama, and can be easily put to work with some practice. Here's what you need to do:
1) Breathe in through your nose for four counts
2) Hold the breath and count to seven, at a peaceful pace
3) Breathe out through your mouth for eight counts
In the beginning, you might find it tough to inhale for four counts or exhale for eight counts. However, you will gradually get a hang of it, and the technique can help reduce stress, anxiety and attain a decent level of sleep.