It’s estimated that two thirds of the world’s population are not getting enough sleep. According to the World Health Organization, it’s recommended that we get around 8 hours of sleep a night.
For those of us who don’t get enough sleep it can make us vulnerable to all sorts of diseases including diabetes and cancer, according to a Business Insider report.
But what about those people who go to bed with all good intentions of getting 8 hours of sleep and then struggle to snooze?
Now one doctor has developed a very simple technique to help you fall asleep in just 60 seconds.
Doctor and author Andrew Weil may have cracked a huge issue that so many of us suffer with. He has developed a technique, inspired by yoga, which helps you to fall asleep in 60 seconds, he writes on his website.
According to Dr Weil, it works as a “natural tranquilizer for the nervous system”, but it may require some practise at first.
No special equipment is needed; it’s all about following some simple steps to help you relax.
Reaxing breath
Unlike tranquilizing drugs which lose their effect over time, this exercise is subtle when you first try it, but gains in power with repetition and practice.
The technique is called the 4-7-8 method, which is the pattern you breathe in and you can do it as often as you need to.
Method:
Go through your usual bedtime routine to prepare for sleep. You can do the exercise in any position but sit with your back straight while learning the exercise.
1. Close your eyes and exhale completely through your mouth.
2. Inhale quietly through the nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale completely through the mouth for 8 seconds.
5. Repeat for a total of 4 times.
In the clip below, Dr Weil explains in more detail how the 4-7-8 breathing exercise works.
This is definitely worth a try for anyone who struggles to sleep at night. Feel free to share this article with your friends to help them fall asleep at night.
