10 Tips to Help You Sleep Faster at Night
2. The 4-7-8 Breathing Technique (Sleep in 1 Minute).
Developed by Dr. Andrew Weil, this breathing pattern helps regulate your heart rate and reduce anxiety.
- Inhale deeply through your nose for 4 seconds. Focus on drawing the breath deeply into your belly.
- Hold the breath for 7 seconds, allowing the air to circulate and calm the body.
- Exhale slowly through your mouth for 8 seconds, making a whooshing sound as you release the air.
Proven benefits: This method helps to lower cortisol levels (the stress hormone) in the body and induces a relaxed state, preparing you for deep sleep. The 4-7-8 technique can be a game-changer for those experiencing stress or anxiety before bed.
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