A very simple breathing exercise can allow you to fall asleep quickly and easily. Here is how to fall asleep in under a minute.
Almost a third of adults find it difficult to fall asleep quickly since insomnia affects a large part of the population and there aren’t a lot of people who don’t have the occasional unwanted all-nighter. But, is there a simple solution for falling asleep quickly? Andrew Weil, researcher at the University of Arizona has suggested a very simple, yet devilishly effective technique to help you fall asleep quickly and combat insomnia.
Andrew Weil developed a deep breathing exercise. The specialist has even claimed that with a bit of training and concentration, a person can fall asleep in just under a minute, even during intensely stressful times.
The method known as the ‘4-7-8’ method allows you to clear your head, settle yourself and relax your muscles in just a few relatively simple steps.
The ‘4-7-8’ method
To do this, you first of all have to place the tip of your tongue against your palate, just behind the upper incisors. The tongue will need to stay in this position for the whole exercise. You will then do the following.
1. Exhale all the air from your lungs through your mouth.
2. Close your mouth and inhale quietly through your nose while counting to 4 in your head.
3. Hold your breath and count to 7 in your head.
4. Exhale again heavily, making a whooshing noise, through your mouth while counting to 8 in your head.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four cycles. In other words, you’ll inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds four times overall. Of course, this isn’t an immediate solution. You need a bit of training for it to work, but it has proved to be particularly effective.
‘This exercise is subtle when you first try it but gains in power with repetition and practice,’ and can be done in any position you sleep in, explains Andrew Weil.
Consistency and continuity
According to the expert, it works because it promotes better oxygenation.
‘Breathing deeply has a physiological but also a psychological impact on the thought process, including your mood. And by concentrating in a very simple way on your breathing, you can relax.’
Andrew Weil recommends consistency and continuity to get good results.
‘You have to do this exercise twice a day religiously, it will become a wonderful way to help you fall asleep. You can do it more often during the day,’ he says.
‘After about four to six weeks, you will see wonderful changes in your body,’ concludes the specialist.
But if this technique doesn’t work for you, it might be something to do with your environment which maybe isn’t suitable for a good night’s sleep. To find out more, click here. But here are a few tips for now.
- Make sure your bedroom is at a temperature between 15 and 19 degrees, the optimal temperature to fall asleep at.
- Make sure you have a calm and quiet environment with no outside noises (animals, noise…)
- Don’t leave the light on in your room
- Avoid computers and your mobile phone: blue light is extremely bad when you’re trying to fall asleep and affects the quality of your sleep
- Don’t eat meals that are too heavy or fatty before going to sleep.