Method for falling asleep quickly and getting quality sleep (Page 2 ) | April 23, 2025

We dream of falling into a blissful sleep.

And when the evening comes and we go to take a well-deserved rest, in the end it turns out that we can’t fall asleep.

We toss and turn from side to side, thoughts race in our heads, hours pass, and sleep doesn’t come…

Stress, chronic fatigue, and problems do not contribute to falling asleep.

Insomnia is a terrible disease, and only those who know it know what an unpleasant torment it is when you feel terribly tired and can’t fall asleep.

But there is a way around it.

The method is called 4-7-8.

Start in a comfortable lying position. Breathe slowly and calmly.

The number 4 refers to the time measured in seconds, this is how long it should take to inhale.

Then we don’t exhale the air immediately, but hold it in our lungs for 7 seconds.

Finally, we exhale very slowly through the mouth, it should take up to 8 seconds.

It sounds simple, almost banal, right? But it produces incredible results.

The body calms down almost instantly, the nerves relax, the muscles relax.

We are overcome by a blissful peace that relaxes us and brings us back to sleep.

This breathing exercise is designed so that slow breathing affects the nervous system and slows the heart rate.

Because anxiety increases your heart rate, increases blood circulation, and keeps you awake.

Doctors recommending this method advise using it in various states of tension.

If we want to fall asleep, we need to repeat it several times, but when we are not lying down, 1-3 repetitions during the day are enough to relax and reduce tension in difficult stressful situations.

The method has been known for centuries in different cultures.

Researchers discovered its use by tribal peoples on all continents.

Using the rich resources of ancient knowledge can bring relief to troubled senses in modern times as well.

In some cases, insomnia is more severe and requires medical intervention. Other conditions that can contribute to significant sleep deprivation include:

• hormonal changes caused by menopause

• medications

• disorders of the use of various  medications

• mental health disorders such as depression

• apnea

• pregnancy

• restless legs syndrome

• autoimmune diseases

If you experience frequent chronic insomnia, see your doctor.

He or she may refer you to a specialist who will conduct a sleep study to diagnose the cause of your insomnia.

Many people struggle with the problem of insomnia.

Maybe your friend is among them and you can help him fall asleep.

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