More and more people are falling into the grip of insomnia. Gone are the days when you would finish the toil of the day and lay on your soft bed and slumber away to rise to a bright new day. This makes many people wonder if they have really forgotten how to fall asleep.
Today’s highly stressful and demanding lifestyle filled with ambitions and peer pressure has made us lose this precious gift of sleep. Some people are so tired at the end of their day at work that they fall asleep like a log for a few hours. But, their sleep is usually fitful and they wake up at the slightest noise or sound and find it difficult to fall back to sleep. This problem is most common among city dweller.
Falling asleep and sleeping for a considerable period of time may sound a distant dream, but not quite impossible. Here’s how to fall asleep in just sixty seconds.
The 4-7-8 sleeping technique
- Take 4 slow and calm breaths through your nose.
- Then hold your breath for 7 seconds.
- Finally breathe out slowly and gently through your mouth for 8 seconds.
Yes, it’s that simple, though it may sound ridiculous to many insomniacs but it’s worth a shot.
How does this method really work?
Now the question arises if it’s so effective how does it really work? The answer is basic biology. When you are stressed, your body releases extra adrenaline in the blood stream which makes you hyperactive and extra alert. Your breathing gets faster and shallow, which makes you hyperventilate in most of the cases. And this is just the opposite of what you need to calm down.
When you perform this slow breathing ritual it reverses the process and acts as a sedative. Slowing down the rhythm of breathing also slows down the heart rate which is pivotal in making you calm. Moreover, now that you are focusing on your breath and nothing else, your mind stops wandering over the thousands worries of your life. Just concentrate on your breaths. This calms down your brain as well. In this way your central nervous system slows down its activities and the feeling of anxiety reduces.
Now that your whole body has started to relax, this sleeping exercise in terms of its effectiveness works like an anesthetic. This 4-7-8 breathing method was well known to Hindu yogis for centuries, which is why they could meditate for long and be so calm and composed.
The results and benefits of this technique
If you are a light sleeper and are easily woken up in the middle of the night due to your young neighbors having a party in their apartment, just relax and keep calm. You do not need to lose your lid, instead try this exercise and before you know it you will back in slumberland. Moreover, if you are anxious about a meeting or an exam the next day, this technique will help you get the necessary rest you need to wake up fresh and ready for the challenge ahead.
Increase this technique’s effectiveness by taking this “sleeping potion”
Wondering how to fall asleep at night? Then try out this simple and easy-to-prepare sleeping potion. To have a better sleep regimen, prepare this homemade sleeping potion and take it before performing this sleeping technique and retiring to bed.
To prepare this sleeping potion follow these instructions:
Take 1/4th tbsp of honey and mix it with 1/8th tbsp of sea salt. Add 1 full tbsp of coconut oil to the mix. You can either take it directly in your mouth with a spoon and gulp it down or mix it in a glass of warm water the effect would be the dame. These ingredients reduce the spike of cortisol which is the sleep-stealing culprit and makes you wake up at night.