How to fall asleep quickly

The 4-7-8 Method, developed by Dr. Andrew Weil, is a simple yet highly effective breathing technique that promotes calm and relaxation. It will help you quickly relieve stress, making you sleepy. The technique is considered the most effective for falling asleep, so the first thing somnologists always recommend is it.

1. Get into the most comfortable position.

2. Exhale completely through your mouth with a whistling sound.

3. Close your mouth and inhale through your nose, mentally counting to four.

4. Hold your breath and mentally count to seven.

5. Open your mouth and exhale fully with a hissing sound, mentally counting to eight.

6. Repeat this cycle at least three times.

Airing

Your body temperature changes when you fall asleep. The body cools when you go to bed and warms up when you get up. If the room is too warm, it can be difficult to fall asleep. Ventilate the area before going to bed to keep it fresher.

A warm bath or shower will also help speed up the change in body temperature. When you cool down from a hot treatment, your brain signals that it's time to sleep.

The results of a study in which people took a warm bath 1-2 hours before bedtime showed a beneficial effect. The efficiency of sleep has significantly increased, in other words, the time that a person spends in bed asleep, and not tossing and turning, has increased.

For better sleep, you can use a video with sounds of nature



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