Sleep is a precious commodity we take for granted – until we can’t get it. With so many things to do throughout the day, we have precious few hours to recharge for the next day. If you are anxious, overstimulated or caffeinated, it is very difficult to fall asleep even when you are dead-tired.
Getting enough sleep is critical to your health. Your body performs a different set of processes when you are asleep and these are essential to your renewal and revitalization. On this page we have a simple tip to help you fall asleep in just minutes after your head hits your pillow.
The 4-7-8 Method
Dr. Andrew Weil is a renowned leader in integrated medicine, using a holistic approach in dealing with problems that affect our mind and body. Combining his excellent education from Harvard and the experience he has gained from a lifetime of practicing medicine, Dr. Weil is an expert in managing the various ailments that affect our health. [1]
Dr. Weil is famous for his relaxing exercise, known as the 4-7-8 method. One of the biggest problems when falling asleep is lying in bed, trying to rest, but failing to do so. We can spend hours tossing and turning but to no avail – and more often than not, this becomes insomnia. The 4-7-8 method was designed to help a person relax in bed, providing a state wherein it becomes easy to fall asleep. So how do you do it?
Step 1: Breathe out
Assume a comfortable position, lying down in your bed or a comfortable sofa. Breathe out slowly, pursing your lips as if you are going to whistle, and making a soft “whoosh” sound.
Step 2: Inhale and count to four
After exhalation, close your mouth and inhale through your nose, counting until four.
Step 3: Hold your breath and count to seven
Hold your breath and count until seven. As much as possible, try to complete holding your breath for seven seconds. If you find this too difficult, try counting up to a lower number, building up to seven until you can hold your breath for longer.
Step 4: Exhale and count to eight
Exhale the breath you have been holding over eight seconds. Purse your lips again (as if whistling) and exhale slowly, counting up to eight.
Remember, inhale using your nose and exhale using your mouth. Remember to keep the ratio 4-7-8 while doing this exercise. Don’t worry if you don’t meet the number requirements the first time. Just keep doing the exercise over and over until you are able to follow 4-7-8 seconds used in the technique. This relaxes your body and makes you feel sleepy, making it easier to fall asleep.
Don’t stop at sleeping! The 4-7-8 technique wasn’t meant to be just used for sleeping. This technique, interestingly, can be used to simply relax and take a break, calm down after experiencing emotional stress and even control stressful urges like overeating. According to Dr. Weil, it’s a “natural tranquilizer”. [2] Try using this exercise at least twice a day. You will notice, the more often you do this exercise, the longer you will be able to hold your breath and the better relaxed state you will be able to maintain.
Check out some of our other sleep-related tutorials:
10 Super Tips For A Great Night’s Sleep
How To Make A Herbal “Sleep Like A Rock” Tincture
Can’t Sleep All the Way Through the Night? Try a Little Bit of This “Ideal Liver Fuel” Before Bed
Top 10 Essential Oils for Sleep And Insomnia
References:
[1] About Andrew Weil, M.D. http://www.drweil.com/drw/u/ART02043/About-Andrew-Weil-MD.html
[2] Breathing: Three Exercises. http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
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