A good rest and enough sleep is related to good health, as it prevents metabolic, neurodegenerative or cardiovascular diseases, improves mood and helps to have a longer life expectancy.
So if you are one of those who toss and turn or count millions of sheep before falling into the arms of Morpheus, you probably have a problem with insomnia.
According to Dr. Michael Breus, most people fall asleep within 10 to 20 minutes after turning off the lights. Doing so much earlier or much later indicates that something is affecting sleep, from an underlying disorder to a health problem or due to food, beverages or substances consumed in the previous hours.
In this sense it is good to adopt habits to create a good schedule routine, practice some physical activity to help you get tired at night and avoid drinking caffeinated beverages.
That said, there are also tricks and techniques such as controlling your breathing, relaxing your muscles, distracting your mind by listening to relaxing music, drinking a warm drink, creating an environment conducive to sleep or trying to keep your eyes open for as long as possible, among many others.
The 4-7-8 technique #
However, surely you do not know the novel 4-7-8 technique developed by Andrew Weil, a doctor at Harvard University, and with which you can fall asleep in just 60 seconds.
The formula is inspired by an ancient yoga technique called pranayama, is simple, has no contraindications and is designed for people who have trouble sleeping and have already tried everything.
As Weil told Healthline, this technique is like “a natural tranquilizer for the nervous system.” The teacher recommends that, before putting it into practice, we must monitor the way we breathe and correct it if necessary. To do this, the lower part of the lungs must be filled with oxygen, which will balance the nervous system and enable a state of deep relaxation.
The formula is inspired by an ancient yoga technique, it is simple and has no contraindications #
The technique has four steps. The first of them consists of placing the tip of the tongue behind the upper front teeth, where the palate begins. Then, you have to close your mouth and breathe through your nose for four seconds.
Next, we hold our breath in our lungs for 7 seconds and, finally, we expel all the air for eight seconds. This process is repeated three times. You will see how with practice you will be able to master your breathing and fall asleep in just over a minute.