How to fall asleep in less than 60 seconds
It’s one weird old tip but it actually works
If you’re stressed out about exams, lying awake at night and desperate to get to sleep — relax, because a pioneering bedtime expert claims to have invented a foolproof method of drifting off.
Shut-eye guru Dr Andrew Weil says he has discovered a “natural tranquilliser for the nervous system” and it works just by breathing and counting.
He calls his discovery the 4-7-8 breathing technique and it aims to reduce the tension straining your body when you’re trying to get to sleep.
Dulcet-toned American Dr Andrew Weil says: “It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.”
The Harvard-trained medic explains the technique is based on Pranayama, an ancient Indian practice meaning “regulation of breath”.
The method apparently allowed oxygen to better full the lungs which has a relaxing effect on the parasympathetic nervous system, promoting a state of calmness.
During times of stress — like exams — the nervous system becomes over-stimulated leading to an imbalance, causing a lack of sleep.
How to master Dr Andrew’s 4-7-8 technique
First you need to exhale all your breath through your mouth while making a “whoosh” sound.
Then close your mouth and inhale quietly through your nose while counting to four.
Now hold your breath and count to seven.
After seven seconds, exhale completely through your mouth, making another “whoosh” sound for eight seconds in one large breath.
Now inhale again and repeat the cycle three times for a total of four breaths.
Dr Andrew recommends: “Note that you always inhale quietly through your nose and exhale audibly through your mouth.
“The tip of your tongue stays in position the whole time.”
He suggests practicing the technique twice a day, for six to eight weeks until you’ve mastered it enough to fall asleep in just 60 seconds.