Is insomnia driving you crazy? There's a method that works even when it seems like sleep will never come.
The 4-7-8 method is a simple breathing technique used by the military to help them sleep in any conditions.
Sit on your bed, straighten your back and press the tip of your tongue to the roof of your mouth behind your upper teeth. Inhale through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale slowly through your mouth, counting to 8.
Repeat the cycle 4 times. By the end of the third approach, you will feel your body getting heavier and your thoughts stop jumping.
Why does it work? Holding your breath increases CO₂ levels in your blood, which slows your heart rate and activates the parasympathetic nervous system—the one responsible for relaxation.
And the position of the tongue blocks the “internal dialogue”, switching the brain to physical sensations.
But there is a nuance: the method requires practice. The first few days you may lose count or feel dizzy. This is normal - the body adapts to the new breathing pattern.
Additional life hack: before you start the exercise, imagine that your body is filled with heaviness.
Start at the tips of your toes, mentally "filling" them with lead, and move up to your head. By the time the heaviness reaches your neck, you will already be on the verge of sleep.
What to do if the method doesn’t work? Check the conditions: the room should be cool (18–20°C), dark and quiet. Even the dim light from charging your phone suppresses melatonin production.
Another reason for failure is overeating. If your stomach is full, your body will not be able to relax. Instead, drink a glass of warm water with a spoonful of honey - glucose will signal your brain that it is time to rest.
Remember: falling asleep in a minute is possible, but only if you haven't been struggling with insomnia for years. In difficult cases, the method will be the first step to restoring your sleep routine, not a magic pill.
Try it today and wake up tomorrow feeling like you slept like a baby.
