The 4-7-8 Sleep Technique is a breathing technique that allows you to quickly enter a state of relaxation and can help you fall asleep faster Developed by Dr Andrew Weil, founder and director of the University of Arizona Center for Integrative Medicine, the 4-7-8 Sleep Method is a type of conscious breathing technique that is a simple and effective technique for calming the mind before sleep

Dr Weil describes the 4-7-8 Sleep Method as "a natural tranquilizer for the nervous system" As part of Sleep Awareness Week 2024, here's what you need to know about this popular breathing technique, its benefits, and how to get to sleep earlier tonight

According to Dr Andrew Weil, the creator of this breathing technique, the 4-7-8 sleep method is a type of "conscious breathing" It encourages you to let go of negative emotions such as anxiety and stress and replace them with a calm state of mind suitable for fast sleep

The 4-7-8 Sleep Method, also known as the Relaxation Breathing Technique, is very popular with people who have sleep anxiety or who have trouble switching off their sleep due to tension, anxiety, or stress This can make it difficult to fall asleep and wake up in the middle of the night

The 4-7-8 sleep method aims to reduce all of that at bedtime, thereby increasing the likelihood of falling asleep quickly and sleeping through the night

When discussing the 4-7-8 breathing technique, Dr Weil explained, "This exercise is subtle the first time you try it, but it becomes more powerful with repeated practice"

The 4-7-8 sleep method works by activating the parasympathetic nervous system (PSNS) Psychologists describe the PSNS as the system that governs rest and relaxation and switches off the sympathetic nervous system (SNS)-the one that activates the stress response and "fight or flight" mode

Through deep, rhythmic breathing, this powerful technique helps you fall asleep faster while reducing any anxiety or stress you may be feeling How to use it tonight

First, you need to practice this breathing technique twice daily Like the military sleep method, the more you use the 4-7-8 sleep method, the more powerful it becomes

Second, if you have asthma or any other respiratory ailment, you should first consult your doctor to make sure this breathing technique is safe to use We are ready Let me show you how to use the 4, 7, 8 Sleep Method tonight

1 get into a comfortable position and relax your body

2 place the tip of your tongue against the tissue behind your upper front teeth

3 make a hissing sound as you exhale through your mouth

4 close your mouth and inhale through your nose for 4 seconds

5 now hold your breath for 7 seconds

6 exhale completely through the mouth for 8 seconds, making a whooshing sound as you exhale

7 count this as one cycle of breathing Repeat this cycle three to four times, twice a day

If it is difficult to hold your breath for a long time from the beginning, you may accelerate the count in the beginning as long as you keep the ratio of one breath at 4:7:8

It may take 4-6 weeks to notice a significant change, but with practice twice a day, you will soon fall asleep faster and feel more at ease when falling asleep

Also, those who often wake up in the middle of the night can use the 4 7 8 sleep method to get back to sleep quickly Dr Weil explains how to use this breathing technique and what it sounds like when done correctly:

Both the 4 7 8 Sleep Method and the Military Sleep Method involve breathing, but the 478 Sleep Method is essentially a breathing technique, while the Military Sleep Method is a cognitive behavioral therapy (CBT) based visualization technique

Both are powerful ways to calm a sleep anxious or stressed out mind and get to sleep early at night, but most people usually find themselves gravitating toward one or the other If you are experiencing high levels of stress or anxiety, try the 4 7 8 Sleep Method You will soon find that you breathe better and feel calmer

Otherwise, the stress is too great to work on the imagery in the Military Sleep Method, which has elements similar to guided sleep meditation and body scan [Deep breathing is a natural sleep aid, and best of all, it is free and easy Studies have shown that it is effective for insomniacs, especially when used in conjunction with the Sleep Hygiene Method, and slow, deep breathing can help people fall asleep faster

Also, according to guidance from the University of Michigan Health, deep breathing is one of the best ways to quickly lower stress in the body The brain sends this message to the body"

The 4-7-8 sleep method does not take long to practice, so try it twice a day for the next 4-6 weeks to see what effect it has on your sleep If you are concerned about the quality of your sleep, consult a health care professional to see what assistance is available

Also, remember that your bed can affect the quality of your sleep If you are not ready to replace your mattress yet, but would like to greatly improve the comfort of your bed, try a thick mattress topper instead Both are marked down in the Presidents Day mattress sale