The other night, I found myself lying in bed, wide awake with full-blown insomnia. My sleep habits are terrible—I stay up too late working, struggle to wake up in the morning, and spend too much time on my computer. My circadian rhythm is completely off, and I’ve had sleep issues since childhood.
It might be my natural circadian rhythm, my poor bedtime habits, or a mix of both. Regardless, as soon as I hit the pillow, my mind races with thoughts about tasks, life problems, worst-case scenarios, shopping lists, outfit choices, and what my friends are up to (probably sleeping).
People always suggest the usual tips: avoid screens an hour before bed (not happening), drink magnesium, meditate, have sleepy time tea, take melatonin, eat pistachios, or listen to soothing sounds. These might help minor sleep issues, but they weren’t working for me. So, the other night, around 3:30 a.m., I was desperate and Googled “how to fall asleep quickly.” I found articles about the 4-7-8 sleep hack. I tried it, and within two minutes, I was out like a light! It was so effective that I had to share it.
The 4-7-8 breathing method is a simple yet powerful technique. It’s an ancient Indian practice called pranayamic breathing, which means regulating your breath to promote relaxation. By focusing on your breath, you can calm your mind and body.
Here’s how to do it:
1. Place the tip of your tongue against the back of your upper front teeth and keep it there.
2. Exhale completely through your mouth, making a whooshing sound.
3. Close your mouth and inhale quietly through your nose for a count of four.
4. Hold your breath for seven seconds.
5. Exhale completely through your mouth for eight seconds, making the whooshing sound.
Repeat this cycle. I need about two minutes of this breathing to fall asleep, but with practice, you might only need 60 seconds. Even if it doesn’t work immediately, keep trying—it really works! This technique is also great for managing anxiety, stress, anger, and even hunger cravings.