How to fall asleep faster: the 4-7-8 method and other techniques
Partilhar
There are nights when your body is tired but your mind won't switch off. Falling asleep quickly can be trained — with breathing, routine, and the right environment.
I'm Ana Cristina, Dreamura's Sleep Consultant. These are the techniques I usually teach.
Why it takes you a long time to fall asleep
Almost always for three reasons: a racing mind, too much light before bed, and a room or mattress that won't let you relax. The techniques below address the first. The rest is about the environment.
The 4-7-8 method
It's a breathing technique that slows down your heart rate. Step by step:
- Exhale all the air through your mouth.
- Inhale through your nose counting to 4.
- Hold your breath counting to 7.
- Exhale through your mouth, slowly, counting to 8.
- Repeat the cycle 4 times.
It might feel strange at first. After a week, your body will associate the exercise with "it's time to sleep."
Progressive muscle relaxation
Lying down, tense a muscle group for 5 seconds and then release. Start at your feet and work your way up to your face. Release tension you didn't even know you had.
The 20-minute rule
If you haven't fallen asleep after about 20 minutes, don't stay in bed forcing it. Get up, do something calm with low light, and return when you feel sleepy. Staying in bed frustrated only teaches your brain to associate the bed with being awake.
The environment does half the work
A dark, cool (around 18°C) and quiet room. And a mattress and pillow that support you in your sleeping position — without that, no breathing technique will compensate.
"Techniques help switch off your mind. The right mattress prevents you from switching it back on in the middle of the night." — Ana Cristina, Dreamura Sleep Consultant
Note: if difficulty falling asleep has lasted more than three weeks or affects your day, speak to your doctor. There may be an underlying cause to treat.
See also
