How to Fall Sound Asleep in Just One Minute

Tips & tricks
8 months ago

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 too good to be true, but it really works.

How it works

This is what I found out about how it works. When you’re stressed or anxious, the amount of adrenaline in your blood increases, and your breathing gets faster and lighter. This breathing exercise acts as a kind of sedative. Deliberately slowing down your breathing in this way forces the rhythm of your heart to slow down, making you calm very quickly; it’s simple physiology!

The same exercise helps to calm down your mind, too, simply because it makes you concentrate entirely on your breathing. You don’t realize it, but at this moment your central nervous system gradually reduces its activity, and feelings of anxiety disappear. Any neurologist can confirm this for you.

The result is that your whole body relaxes. In terms of the speed and strength of the physical effect it has, the exercise is similar to an anaesthetic. It was investigated by Harvard medical doctor Andrew Weil, who found that the ’4-7-8′ method has been well-known to Indian yogi for several centuries. They use it during meditation practice in order to achieve a state of complete relaxation. It’s safe to say, therefore, that it’s completely harmless.

How it can be useful to you, specifically

If you wake up late at night because something’s bugging you, for example, it will help. The same goes for when you’re feeling nervous ahead of a competition or an 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.

Based on materials from Alina Gonzalez, wikiHow


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I tried. But since im really hard to make fall asleep it didn't work but it most likely will to other ppl :)


Well.forst 4 7 8 method can be help full but what about the second one can help to the patient of blood pressure btw no offense bit you tube is full of these tricks n if it works then no body will take sleeping pills


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