If you often find it difficult to sleep, you’ve probably tried different methods just to help you nod off. There’s the warm bath technique, drinking warm milk before bedtime, and even the counting sheep method. But you end up lying on your bed with your eyes wide open wondering why it seems impossible to fall asleep. If there’s one thing that is more frustrating than not falling asleep, it’s lying in bed, tossing and turning.

You may have noticed that the more frustrated you are, the harder it becomes to fall asleep. Later on, it turns into a psychological battle that can even result to insomnia. Thankfully, before this can happen to you, you can try the suggestion provided by a physician from Harvard. According to Dr. Andrew Weil, the trick is very simple: breathe properly.

How to Sleep in Just a Minute

This method is ideal for those who have been trying to sleep for hours only to find that it is almost morning already. Dr. Weil pioneered the easy sleeping technique, which is now known as the 4-7-technique. This is very simple; you only need to follow these steps:

1. Inhale for four seconds.

2. Then, hold your breath while counting up to seven.

3. Exhale for eight seconds.

As you can observe, the method uses four seconds, seven seconds, and eight seconds for timing proper breathing, which is why it is known as the 4-7-8 technique. Now, after exhaling for eight seconds, go back to inhaling for four seconds. Do the three-step process for three times. This will take you 57 seconds in total and soon enough, you will feel really sleepy.

Do you want to sleep fast? Science got your back / PicHelp
Do you want to sleep fast? Science got your back / PicHelp

Why Is the 4-7-8 Technique Effective?

You may be wondering now how this method works when it is utterly simple and doesn’t even take any effort. The most important part though is the second step where you hold your breath for seven seconds. This step allows you to fill your lungs with oxygen after taking a deep breath. As a result, you allow oxygen to flow and circulate throughout the body, which then leads to a more relaxed you. It is effective as it removes your stress and frustration. This is why Dr. Weil recommends this for treating anxiety.

Breathing techniques have been a part of traditional treatments and now one can be used to help you fall asleep in under a minute. Practice this starting tonight to help you drift off to dreamland in no time.


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