Who among us hasn’t struggled to fall asleep at night, especially after a stressful day or before a big event? Whatever it is that causes you sleeping troubles, we have the perfect solution - and it is called the 4-7-8 method. This is a simple method to combat sleep deprivation and get quality sleep.
You begin by breathing in slowly and calmly through your nose for 4 seconds. Instead of exhaling, hold your breath for 7 seconds. Then, exhale slowly and calmly through your mouth for 8 seconds. It’s very simple, so it might sound crazy that it works, but it really does. The method will help calm your nerves so that you fall asleep and stay asleep!
So, how does the 4-7-8 method work? If you are stressed or anxious, you will have trouble sleeping. The amount of adrenaline in your blood increases, and your breathing gets faster and lighter. The 4-7-8 method works as a sort of sedative. It deliberately slows your breathing, which in turn forces the rhythm of your heart to slow down.
This has the effect of calming you down very quickly, which will help you sleep. The 4-7-8 method also can help calm your mind – it’s not just for sleeping! It helps you concentrate completely on your breathing, which will reduce the activity in your central nervous system, causing feelings of anxiety to disappear.
The result is that your whole body will relax. In terms of its physical effect, the exercise can be compared to an anesthetic. Andrew Weil, a Harvard medical doctor, found that the 4-7-8 method has been around for several centuries and was practiced by Indian yogis.
The yogis used to use the 4-7-8 method during their meditation practices in order to achieve a state of total focus and relaxation. What this means is that the method is completely harmless and will work.
If you find yourself waking up at night because you’re feeling anxious or something specific is bothering you, it will help you. The 4-7-8 method is a surefire way to let you get the sleep you need.
To really ensure that you get your rest, you can also try this sleeping mixture right before you hit the sheets. Just add together 1/4 tablespoon of honey, 1/8 tablespoon of sea salt, and 1 tablespoon of coconut oil. You can either swallow the mixture or add it to warm water. Not only are the ingredients very good for your health, but they will also reduce cortisol spikes, which impact your ability to sleep and wake you up at night.
For many people who struggle to fall asleep at night, getting to sleep as soon as your head touches the pillow sounds like the ultimate dream. Falling asleep fast is preferable to tossing and turning for hours as the clock ticks on and on. However, dozing off too quickly may not be a good sign for the quality of your sleep, either. This can be another symptom of various sleep issues.
There is a good and a bad side to falling asleep too quickly. On the bright side, you are lucky to get longer sleep and avoid the daunting hours of rolling around in bed. However, the bad news is that being unable to keep your eyes open as soon as you go to bed probably means that you need more sleep. In order to figure out your sleep quality, you need to find which group you belong to.
The quality of your sleep is related to several other factors besides the time it takes you to conk out. Everyone is different when it comes to sleeping habits, but the average person needs five to 20 minutes to get to sleep.
Even if you don’t fall in that range, you don’t have to panic and assume the worst about your sleep quality. For example, needing only three minutes to drift off and feeling refreshed in the morning means you probably get good rest. It is only time for you to consult a doctor if the unusual amount of time it takes you to fall asleep is accompanied by other symptoms that interfere with your daily life.
Drifting off to dreamland in less than five minutes after going to bed can mean you have been getting insufficient sleep recently. It could indicate a disturbed or fragmented pattern of sleep related to underlying medical imbalances, such as vitamin D deficiency, sleep apnea, or thyroid issues.
Falling asleep too quickly is a possible symptom of chronic sleep deprivation. If your body isn’t getting the sleep it needs on a regular basis due to various health issues, it may desperately crave sleep and, therefore, use every opportunity to rest.
Some people have a natural tendency to fall asleep more rapidly than others, i.e., they have quick sleep onset latency. In these cases, dozing off quickly is just a normal part of their sleep pattern and is unlikely to indicate any problem. In addition to the time it takes you to fall asleep, you should consider whether you feel well-rested and refreshed upon waking.
However, dozing off quickly and unexpectedly is indeed associated with certain sleep disorders and disturbances, such as narcolepsy and sleep apnea. Other symptoms that indicate you should talk to a professional include sudden sleep attacks and constant daytime sleepiness. In the case of sleep apnea, you might experience shallow breaths or pauses in breathing during the night, snoring, and high blood pressure.