It’s frightening how many people suffer from insomnia. Professionals estimate that 1 in 3 people have mild insomnia. Approximately 40 million Americans have an acute or serious degree of insomnia. So how can we stop counting billions of sheep and just get a darn good night’s sleep?
Late Night Nonsense
Late Night Nonsense
Technology. Experts first point to mobile phones. We’re at a point where we feel we can’t let go of our phones, even it means just going to the loo without them. When we climb into bed after an exhausting day, what do we reach for? A book to help our eyelids drop as quickly as our book does from our hands? Nope. Most of us pull out our phones and start scrolling into the endless streams of internet nonsense. Let’s say it’s social media sites, online games that never end, or even just a collection of animal photos; these habits are killing our sleep patterns. They are feeding insomnia and ultimately destroying the way we function on a day-to-day basis. Beds are for sleeping in, not texting in.
Stress-Induced Insomnia
It’s no surprise that stress keeps us awake at night too. Early morning presentation? Bank overdraft? Relationship woes? These all pack a hefty glob of stress butter on your unsavory insomnia bread. What do all the experts tell us to do in the case of overwhelming stress? They tell us to breathe, and they are absolutely right! Breathing is the answer, but what’s really important is breathing correctly.
Stress-Induced Insomnia
The 4-7-8 Method
This sounds like a mathematical equation, but it is more like the secret to sleep tranquility. The idea of the “4-7-8 Method” comes from an ancient Indian practice which aims to rid the body of built-up carbon dioxide. Think of the breathing method to be like a “natural tranquilizer” for your nervous system. Heaven knows we can all do with something like that. Harvard-trained Dr. Andrew Weill swears by this unique breathing method in fighting insomnia and falling asleep in just 60 seconds. So how can you do it?
Say Goodbye To Insomnia
**This is what you need**
– A quiet place
– No distractions
**This is what you need to do**
i.) Press your tongue up into the part where your palette meets your front teeth.
ii.) Exhale all the air in your body with an audible “whoosh” sound from your mouth.
iii.) Close your mouth and quietly inhale for 4 seconds through your nose.
iv.) Hold your breath for a count of 7 seconds.
v.) Exhale completely through your mouth for 8 seconds while making a “whoosh” sound.
vi.) Repeat this whole cycle three more times, making it a total of four times.
Here’s a short video from Dr. Weill explaining exactly what you need to do.
Practice Makes Perfect
This method needs practice, of course. But after doing it a number of times, you will be able to battle insomnia in just a minute. We spend so much time worrying and so little time actually living. We can all start living a little more, but first, let’s have a nap.