CAN'T SLEEP ! TRY THIS ONE How to Fall Asleep in Under a Minute

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            CAN'T  SLEEP ! TRY THIS ONE

How to Fall Asleep in Under a Minute                                                   For years I used to have trouble falling asleep at night. I would lie awake in bed, tired, yet incapable of drifting off into slumber. This would wreak havoc on my mornings, I'd have a hard time getting out of bed and was consistently late for work.   I confided this to my friend, and she asked me if I ever tried the “4-7-8” method, which she claimed was helping her fall asleep in no time. I tried this method, and it has been consistently working ever since. I now get a full night’s sleep, I’m never late for my job, and best of all – I feel refreshed.

The 4-7-8 Breathing Technique   Harvard-educated Dr. Andrew Weil developed the 4-7-8 method, an easy way to calm both the mind and the body, thus helping you fall asleep in under 60 seconds. Other benefits of this technique include stress-reduction, slower heart rate, improved concentration, and more.   The technique is very straightforward and easy: You take a deep breath through your nose for four seconds. You hold your breath in for 7 seconds. You then forcefully exhale through your mouth for eight seconds. Repeat the process 4-6 times. I               u                     usually pass out by the third or fourth repetition. What happens is that the way you breathe forces your heart rate to slow, which immediately puts you in a calmer and more sleep-oriented mental state.

Watch Dr. Weil Explaining the Technique:     Published on May 23, 2014 The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward. 1) Exhale completely through your mouth, making a whoosh sound. 2) Close your mouth and inhale quietly through your nose to a mental count of four. 3) Hold your breath for a count of seven. 4) Exhale completely through your mouth, making a whoosh sound to a count of eight. 5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply. Learn more about breathing exercises that Dr. Weil recommends:http://www.drweil.com/drw/u/ART00521/...

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Source: Leigh D.