There’s nothing more frustrating than lying in bed wide awake without being able to drift off to sleep.
You toss and turn, get up for a glass of water, disturb your partner and in the end you just give up.
It’s even worse if you’re stressed out about your job or general life problems. It’s always at bedtime that stressful thoughts run wild and you find yourself thinking about all those things you still haven’t found time to do.
All of these things make it harder and harder to fall asleep.
Luckily, there is a simple trick you can turn to if you feel you’re in for a sleepless night.
The technique is called “4-7-8” and revolves around following a simple breathing pattern.
You don’t need to buy any medicine or expensive equipment. It’s all about learning how to breathe correctly.
Doctor Andrew Weil came up with the technique and I have to say, it works really well.
The technique combines meditation and breathing, and helps your body relax and prepare for rest. Most importantly, it’s really easy.
Here’s what you do:
1. Follow your usual bedtime routine – brush your teeth, put on your favorite pyjamas, etc.
2. Lay down comfortably and let your body relax
3. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds and then breathe out slowly for 8 seconds
4. Repeat this breathing pattern until you fall asleep. For many people, three repetitions is enough to send them to sleep
Of course, it’s also good to follow a consistent daily routine and get enough exercise to tire your body out before bedtime.
The technique slows down your pulse and helps you to relax.
Take a look at the video below to learn more about this technique:
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