How to sleep: The breathing method to help you fall asleep ‘in a minute’ – what to do

Snoring: Doctor explains how to sleep better at night

We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info

Being unable to drift off to sleep is frustrating particularly as we all live stressful lives which require us in our tip top form and well rested. People experiencing mild sleep disturbances, anxiety, and stress may find a certain popular breathing method could help. What are the top tips according to experts to fall asleep fast?

The 4-7-8 breathing technique, also known as relaxing breath, involves breathing in for four seconds, holding the breath for seven seconds, and exhaling for eight seconds.

This breathing pattern aims to reduce anxiety or help people get to sleep.

“Some have even claimed that the method helps people get to sleep in one minute,” said Medical News Today.

Doctor Andrew Weil lists the benefits of the 4-7-8 breathing technique which include:

  • Reducing anxiety
  • Helping a person get to sleep
  • Managing cravings
  • Controlling or reducing anger responses.

To do this method, experts recommend:

  • First, let your lips part making a whooshing sound, exhaling completely through your mouth
  • Next, close your lips, inhaling silently through your nose as you count to four in your head
  • Then, for seven seconds, hold your breath
  • Make another whooshing exhale from your mouth for eight seconds.

Over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful, said Healthline.

The site continued: “it’s said that at first, its effects aren’t as apparent.

“You might feel a little lightheaded the first time you try it.

“Practicing 4-7-8 breathing at least twice per day could yield greater results for some people than for those who only practice it once.”

Sleeping at regular times is imperative when requiring a good night’s sleep said the NHS.

The health service also says it’s important to try to wake up at the same time every day as well.

Other recommendations by the NHS include writing to-do lists for the next day.

The purpose behind this is to organise the mind and clear it of any distractions.

Source: Read Full Article