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Falling asleep fast isn’t an urban myth: With this breathing technique and a little practice you can easily fall asleep in less than a minute.
How long did you roll in bed before falling asleep yesterday? Often in the evening, thoughts begin to form in your head. During the day, too, stress and worries drive your adrenaline levels up the heart beats faster, we breathe short and shallow or even unconsciously hold our breath. He is precisely the key to relaxation and tranquility.
Fall asleep fast with this breathing technique
While Indians have known and used the power of breathing for centuries, we still don’t pay enough attention to it. Maintaining a certain respiratory rhythm has a positive effect on the vegetative as the involuntary nervous system that we can exploit in many cases. American Dr. Andrew Weil deals with yoga and integrative medicine and is one of the foremost exponents of the breathing technique called 4-7-8.
It takes less than a minute, costs nothing, and works as follows:
- Inhale through your nose and count to four.
- Hold your breath and count to seven.
- Exhale through your mouth and count to eight. Place the tip of the tongue behind the upper incisors on the roof of the mouth so that the air to the right and left of the tongue comes out with a slight hiss. It is easier if the lips are slightly puckered.
- Repeat this breathing cycle four times.
Tip: Weil recommends doing four cycles in the morning after waking up and in the evening before going to sleep.
Why does this technique help?
By breathing for a long time, we force the body to take in more oxygen. This helps the person to mix with the blood by holding their breath and by exhaling longer, we are removing a lot of used air from our lungs. The exercise has a calming effect, lowers the pulse, and gently brings us to sleep. It doesn’t matter how fast or slow you count.
You must do this exercise regularly. After about eight weeks, according to Weil, you can increase to eight cycles in the morning and the evening. You can perform the breathing technique while lying down, sitting, or standing. And best of all: It not only helps you fall asleep but also in other situations be it nervousness, anger, stress, or fear of flying. Try it out!
Even more tips for falling asleep faster
Of course, many other tips should improve the quality of our sleep and prevent us from rolling around and lying awake in bed.
- Counting sheep: A simple tip that can help you fall asleep. Counting is monotonous and low-stimulus which can help us to ignore thoughts that can prevent our sleep. Counting is less important than calming thoughts: imagining a beautiful landscape can be just as helpful as long as you can relax while doing it.
- Reading: Unless you’re into disturbing books like thrillers or crime novels, it can also help to read. This makes it easier to switch off. However, you shouldn’t read in bed: in the long term, the brain will anchor the bed as a place to relax, but not to sleep at night.
- Getting up again: Sounds counterproductive, but it can help! Anyone who lies in bed for more than 15 to 20 minutes and cannot fall asleep should get up again and do a monotonous activity for example sorting the laundry. That makes you tired and it is easier to fall asleep.
- Turn the heating down: Most people can sleep best at a temperature between 16 and 18 degrees. So turn down the heating in the bedroom about half an hour before you go to bed and ventilate again. To do this, open the window completely for about ten minutes. Because fresh air also promotes sleep.
- Rituals: Humans are creatures of habit. Fixed rituals every day help us prepare for sleep. It doesn’t matter whether you read a few pages in a book every evening, drink a cup of tea, or meditate the main thing is that you get tired and relaxed and get ready for the night.
If you do not know how to sleep in the best quality way, you can take a look at our article “Adequate and Quality Sleep is a must to stay fit“.