in Lifestyle

The 4-7-8 technique to fall asleep in less than a minute, according to a Harvard doctor

A good night’s rest and sufficient sleep are linked to good health, as they prevent metabolic, neurodegenerative and cardiovascular diseases, improve mood and help people live longer.

If you’re one of those people who tosses around in all directions or counts millions of sheep before falling into the arms of Morpheus, you probably have an insomnia problem.

According to Dr. Michael Breus, most people fall asleep within 10 to 20 minutes of lights out. Falling asleep much earlier or much later indicates that something is affecting sleep, whether it is an underlying disorder, a health problem or the consumption of food, drinks or substances in the previous hours.

In this sense, it is good to adopt habits to create a good hourly routine, practice physical activity to arrive tired in the evening and avoid drinking drinks containing caffeine. That said, there are also tips and techniques such as controlling your breathing, relaxing your muscles, distracting your mind by listening to relaxing music, drinking a hot drink, creating an atmosphere conducive to sleep or trying to keep your eyes open during the day. as long as possible, among many others.

The 4-7-8 technique

However, you probably don’t know about the new 4-7-8 technique developed by Andrew Weil, a doctor at Harvard University, which allows you to fall asleep in just 60 seconds. The formula is inspired by an ancient yoga technique called pranayama, is simple, has no contraindications and is aimed at people who have sleep problems and who have tried everything.

As Weil explains to Healthline, the technique is like “a natural tranquilizer for the nervous system”. The professor recommends, before using it, to monitor the way you breathe and correct it if necessary. This involves filling the lower part of the lungs with oxygen, which will balance the nervous system and allow a state of deep relaxation to be achieved.

The formula is inspired by an ancient yoga technique, it is simple and has no contraindications.

The technique takes place in four stages. The first step is to place the tip of the tongue behind the upper front teeth, where the palate begins. Then close your mouth and breathe through your nose for four seconds. Then you have to hold your breath in your lungs for seven seconds and, finally, expel all the air for eight seconds. This process is repeated three times. You will see that with practice, you will master your breathing and fall asleep in just over a minute.