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    The 60 second snooze hack

    Updated:28 Apr 2016 4:20 PM | Posted by
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    Beth E
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    Do you follow these tips and tricks to fall asleep, but still struggle to get enough zzz’s?

    This 60-second snooze hack could be the answer. Yes, a scientist has claimed he can get insomniacs to slip into a blissful slumber in just one minute (and no, the trick doesn’t involve prescription drugs).

    Known as the 4-7-8 breathing technique, Dr Andrew Weill says it’s a “natural tranquiliser for the nervous system”.

    According to Dr Weill, it’s also “utterly simple, takes almost no time, requires no equipment and can be done anywhere”.

    Think it sounds too good to be true? There’s only one way to find out. Here’s how to do it:

    Step 1: Exhale completely through your mouth while making a 'whoosh' sound.
    Step 2: Close your mouth and inhale quietly through your nose to a mental count of four.
    Step 3: Hold your breath for a count of seven.
    Step 4: Exhale completely through your mouth, making another whoosh sound for eight seconds in one large breath.
    Step 5: Inhale again and repeat the cycle three times for a total of four breaths.

    If you haven’t already passed out on me, you might like to know the method is actually based on pranayama, an ancient Indian practice that means 'regulation of breath'.

    Apparently, it’s so effective because it allows oxygen to better fill the lungs.

    According to the Harvard-trained doctor, this extra oxygen has a relaxing effect on the parasympathetic nervous system, promoting a state of calmness.

    In addition to this effect, the controlled breathing can also help to distract you from those everyday thoughts that can disrupt sleep (such as how cute that guy in the elevator was, or what you’re going to have for breakfast). ”¨

    Interestingly, according to Dr Weill, “The absolute time you spend on each phase is not important” – rather, it’s the golden 4-7-8 ratio that really matters.

    Want to amp up your chances of this working? Try sleeping naked – you’ll get even more shut eye (it’s all to do with your body temperature).

    As someone who’s sceptical of anything that promises a ‘quick fix’, I’m not completely sold on the 60-second guarantee – but I think I speak for a few of us when I say I’ll be testing the technique tonight.

    Have you ever tried using breathing techniques to relax? What are your best tips and tricks for falling asleep fast?

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    89 Member Comments

    clearcrystalwater 18 Jun 2021 7:01 PM

    I tend to fall asleep pretty easily. I find it useful to write myself a to-do list for the next day so I don't wake up in the middle of the night though and start thinking of all the things I have to do.

    Kaitlincheyenne 20 May 2021 5:24 PM

    This really does work! But I always get distracted and end up repeating it 20 times before I fall asleep

    RINNY 17 Dec 2020 10:02 PM

    Trying this out as soon as I put the laptop down.

    BeautySwan88 1 Nov 2020 4:13 PM

    Is this legit? I have to try this tonight!

    NatC 17 Aug 2017 3:27 PM

    Great information!

    BeautifulJusty 5 Jul 2017 5:43 PM

    If you're super tired, have eaten well; and there is no caffeine and alcohol in your system - yes you can. Deep breaths, exactly.

    Yohanna 27 Feb 2016 5:57 PM

    yep, sleeping naked is the healthiest (so blood flow is not constricted) and no caffeine (that really messes up the whole body!)

    Yohanna 27 Feb 2016 5:53 PM

    pranayama practice recomended by BH! Love it!!!

    It does work, if done on a regular basis and properly, it rejuvenates the body and improves the whole CV system. There are many relaxing, meditative ones, and there are also vitalizing ones...there are also ones great for digestion

    I do daily pranayama, it is really a must :)

    Linda_Vesinger 14 Jan 2016 4:46 PM

    Very relaxing way to fall asleep, I can see why this would be a helpful technique

    Petal 15 Sep 2015 12:16 PM

    I have heard of pranayama. I am having difficulties with waking up throughout the night, so this article is a great reminder for me to focus on my breath.

    Yohanna 27 Feb 2016 5:54 PM

    yes, it is an amazing practice!

    zigzagleft 6 Aug 2015 12:13 AM

    Going to try this tonight!

    talk-a-lot 4 Aug 2015 6:07 PM

    I try relaxing techniques to help me sleep, I have a neck injury and trying to get a comfy position can be impossible sometimes.

    Jan52 22 May 2015 8:55 AM

    Great information as I have chronic insomnia.

    Yohanna 27 Feb 2016 5:55 PM

    check Pranayama and yoga Nidra (just google so I do not have to rant here about them). They work miracles

    Linda243 20 May 2015 2:41 AM

    I have insomnia due to health conditions & dislike using medication to sleep. I use this method to help me get to sleep but I also make my tongue sit down in my mouth in it's natural position on the floor or your mouth behind the bottom row of teeth. I found that my tongue often touches the roof of my mouth & by making sure it sits down in it's natural position it reduces the tension in your jaw which aids in the process of trying to sleep. It takes a few nights to get used to the idea but eventually it can become part of your relaxation routine to fall asleep.

    skitzkitty 19 May 2015 1:13 PM

    Getting to sleep is not always a big issue for me, but I quite often wake up in the night due to stress. I need a new job!

    Mickayla 19 May 2015 1:11 PM

    i tried the breathing tactic but starting coughing heaps

    Pandr134 19 May 2015 4:57 AM

    Definitely will try this, as insomnia is the bane of my life.

    Fashionista8P 18 May 2015 11:08 PM

    I have known about this for ages but I use it as an anxiety release and to meditate on every morning so I can start the day fresh and calm and relaxed. Everyone should known the benefit of meditation and breathing mindfully

    danical90 18 May 2015 3:19 PM

    great tips

    Redkez13 18 May 2015 10:59 AM

    Interesting and going to give it a try, thank you

    Margaret 322 18 May 2015 7:11 AM

    I'll try to remember this on my next restless night.

    Lilypilly 18 May 2015 4:43 AM

    i must have too much anxiety because even after breathing exercises, i don't fall asleep till 30mins later. I find that doing stretch exercises like yoga 30 mins before hand helps to tire you to sleep instead.

    RockieHazel 17 May 2015 2:19 PM

    I used to have trouble sleeping but these days I can sleep right away and through anything

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