How to Fall Sound Asleep in Just One Minute
If you have anxiety or if you’re stressed before an important event, falling asleep and staying asleep might be a problem. Try this to calm down your nerves and get some good rest.
It’s called the ‘4-7-8’ method. This is what you need to do:
1. Breathe calmly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Breathe out slowly through your mouth for 8 seconds.
It’s really that simple. It may sound crazy, but it really works.
How it works
Here’s what I found out about how it works. When you are stressed or anxious, the amount of adrenaline in your blood increases, and your breathing becomes faster and lighter. This breathing exercise acts as a sedative. Intentionally slowing your breathing in this way forces your heart rate to slow down, causing you to calm down very quickly; it’s simple physiology!
The same exercise also helps calm your mind, simply because it makes you focus entirely on your breath. You don’t realize it, but at this point your central nervous system gradually decreases activity, the feeling of anxiety also disappears. Any neurologist can confirm this for you.
As a result, your entire body is relaxed. In terms of the speed and strength of the physical effects it has, the exercise is similar to a dose of anesthetic. It was investigated by Harvard medical doctor Andrew Weil, who discovered that the ‘4-7-8’ method has been known to Indian yogis for several centuries. They use it during their meditation practice to achieve a state of complete relaxation. Therefore, it can be safely said that it is completely harmless.
How it can be useful to you, namely
For example, if you wake up late at night because something bothers you, it helps. The same goes for when you feel nervous before a competition or important life event. The ‘4-7-8’ method is guaranteed to let you get the rest you need!
For better effect you can use this “sleeping potion”:
To relax your mind and body before bedtime, mix together
1/4 tablespoon of honey
1/8 tablespoon sea salt
1 tablespoon of coconut oil
You can just swallow this mixture as it is or add it into a glass of warm water – the effect would be the same.
This ingredients will not only have a great effect on your health but will also reduce cortisol spikes which impede your ability to sleep and wake you up at night
Source:brightside.me, byrdie.com, wikihow.com
