Can't fall asleep? Try the 4-7-8 method

The 4-7-8 method is a quick and simple exercise that requires no equipment. Whether you need to fall asleep at home or on the go, with this technique you can observe results almost immediately, even without using various medications and preparations.

What prevents us from falling asleep?

First of all, it's good to think about the disruptive influences that might be hindering your sleep. Many experts point to the adverse effects of digital devices on sleep. Phones, laptops, and other electronics emit radiation that disrupts the sleep cycle. For the best sleep, you should give up your device at least 1 hour before bed.

The same applies to food. If you indulge in alcohol, caffeine, or fatty and heavy foods before sleep, it will be much harder to fall asleep than if you have, for example, fish with a fresh salad for dinner.

For a satisfying sleep, a sleep routine is also important. If you work in shifts, it’s hard to influence your routine, but if you are among those who work a traditional work week, it's good to set a consistent time to go to bed.

Establishing a consistent sleep routine and limiting digital devices before bed can help improve sleep quality.

The 4-7-8 Method

This simple technique was introduced in 2010 by American doctor Andrew Thomas Weil. His insights are based on pranayama, a yoga exercise that teaches how to control one's life energy. One way to do this is through breathing exercises that allow you to fill your lungs better with oxygen, thus increasing brain oxygenation and deepening the relaxed state.

Four Simple Steps

1. Completely exhale through your mouth and make a whooshing sound.

2. Close your mouth and quietly inhale through your nose while counting to 4.

3. Hold your breath and count to 7.

4. Finally, exhale through your mouth making a whooshing sound and count to 8.

These 4 steps form one cycle. For the best possible result, repeat this cycle 3 more times.

Important Tips

• Keep your back straight throughout the exercise.

• The tip of your tongue should be at the roof of your mouth, just behind your front teeth, throughout the exercise.

• Exhale through your mouth around your tongue.

• Speed doesn't matter; maintaining the 4-7-8 ratio is important.

• The exhalation should take twice as long as the inhalation.

The 4-7-8 method is a natural calming agent for the nervous system.

How often to practice the method?

The ideal number of practices is 2 times a day. Initially stick to 4 breaths, later you can increase the number of breaths up to double.

Why is the 4-7-8 method so advantageous?

The 4-7-8 method is a natural calming agent for the nervous system. Unlike medications, this method does not lose its effectiveness over time. Breathing training is an unobtrusive, quick, and effective way to restore calm and induce faster sleep. However, you don't have to practice this exercise only at bedtime. The method is also great for reducing stress and pain.