Tossing and turning in bed is not the cure: A simple formula for those who can't sleep
If you envy people who fall asleep the moment they lie down, and you simply cannot get your time to fall asleep under control, you should pay attention to these recommendations.
Although the time it takes to fall asleep after lying down varies from person to person, this period is estimated to average 10-15 minutes for a healthy person. However, not everyone is lucky enough to fall asleep within that time. The unhappy majority who struggle with sleep know that counting sheep, taking a hot shower, drinking warm milk, or trying to find the right position in bed simply doesn’t work.
Despite this, a doctor named Andrew Weil, living in the state of Arizona in the United States, claims that a simple breathing technique can eliminate this problem and change your life.
According to Dr. Weil, the “4-7-8 method,” which he developed drawing inspiration from yoga, takes almost no time to learn and requires no extra equipment, and it provides support for insomnia.
ANDREW WEIL’S 4-7-8 METHOD
This method, claimed to bring stressed and tense bodies into balance, is applied in six steps after you lie down in bed:
FIRST STAGE: PREPARATION
Before you begin, position your tongue against the roof of your mouth, right behind your front teeth, and keep it there without moving throughout the entire exercise.
THE “WHOOSH” PHASE
Exhale all the air from your mouth quite slowly. As you do this, it should make a “whoosh” sound.
Close your mouth and breathe in through your nose while counting to 4 in your head. As the fourth step, hold your breath and count to 7 in your head.
After the deep breath, repeat the exercise from step 2—making the “whoosh” sound—while counting to 8 in your head.
FINAL STAGE: REPEAT
Breathe in again and repeat the 4-7-8 cycle 3 times.
Every inhale should be silent, through the nose; every exhale should be audible, through the mouth.
SO HOW DOES THIS METHOD WORK?
4: When you apply this method, your body will take in more oxygen, your autonomic (vegetative) nervous system will relax, and as the parasympathetic effect emerges, you will feel yourself becoming calmer.
7: Your nervous system will rebalance and your stress will decrease.
8: It will link your body to your breathing, allowing you to distance yourself from the thoughts that are keeping you from relaxing.
OTHER WAYS TO INVITE SLEEP
First of all, you should pay attention to your diet. Energizing foods or drinks prevent you from falling asleep, because it takes hours for the body to burn off that energy. This duration varies depending on the type and amount of food you consume.
The timing of your meals matters just as much as what you eat. You should avoid consuming anything at least 5 hours before bed. Even a small piece of chocolate or a spoonful of molasses can ruin your sleep. If insomnia persists even after adjusting your meal times, take a warm shower and give yourself a foot massage.
TOSSING AND TURNING IN BED IS NOT THE CURE
Dr. Donna Arand, a member of the American Board of Sleep Medicine, recommends consulting a doctor for sleep problems that persist beyond 3 weeks without improvement. Dr. Jessica Alexander, meanwhile, says that when you have trouble falling asleep due to worries, it is better to get up and engage in relaxing activities until you feel sleepy, rather than tossing and turning in bed.
Reading a relaxing book before bed, taking a warm shower, adjusting the lighting and temperature of your bedroom, avoiding cigarettes, caffeine, and alcohol, and not exercising strenuously are among the recommendations known to be helpful. It is also suggested that once you lie down in bed, tensing and then relaxing all your muscles, including those in your face, for 20 seconds can serve as a relaxing technique.