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    The 60 second snooze hack

    Updated:28 Apr 2016 4:20 PM | Posted by
    Beth E's picture
    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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    88 Member Comments

    freaky 7 May 2015 12:56 PM

    Trying this tonight

    Joole 7 May 2015 12:31 PM

    I don't usually have trouble falling asleep. I'm a light sleeper but once I hit that pillow, I'm out like a light until any change in my surroundings wakes me up.

    Ajax 7 May 2015 12:02 PM

    I always sleep naked, I need to try this breathing technique.

    Jlgaddes 7 May 2015 9:22 AM

    Will try this tonight and see if it works

    Jenniqua 7 May 2015 6:16 AM

    I can be such a bad sleeper, I will have to really concentrate on using this method.

    IndieAna 7 May 2015 5:53 AM

    I am going to try this method. And of it doesn't work, well, I've only wasted a minute! :)

    Rory 7 May 2015 5:49 AM

    Very interesting.

    Gogrl600 7 May 2015 2:42 AM

    This is something l will be trying for sure!

    misfortune8 7 May 2015 2:14 AM

    I'm familiar with yoga relaxation techniques. Relaxation helps, but it still takes me a while to drift off. I like to read in bed for a while.

    Tor1 7 May 2015 12:14 AM

    I have a dreadful allergic reaction to sleep I have tried everything possible to help me het over it I'm doing acupuncture at the moment. Tonight I will definately give this method a go

    Snazzie 6 May 2015 11:28 PM

    I generally sleep well once I get to sleep but it always takes me a while. I'll try this method to see if I can get to sleep faster.

    CherryBlossom 6 May 2015 10:59 PM

    Going to try this. Sometimes I try to tire myself so much that I hopefully fall asleep.

    maydayismyday 6 May 2015 8:21 PM

    I don't have too many problems falling asleep, it's staying asleep that's my issue :(

    strike77 6 May 2015 3:35 PM

    Trying this now

    Becstar 6 May 2015 1:10 PM

    I can try the sleeping naked thing when it's closer to summer :). I sometimes find it hard to wind down so I will definitely try some of things mentioned in the article.

    Temporary Princess 6 May 2015 1:09 PM

    I'd wake up cold if I slept naked!

    Miss19 6 May 2015 12:50 PM

    I need to give this a try because my sleep has been horrible these past couple of months.

    reni267 6 May 2015 12:47 PM

    Hmm sounds very interesting and odd at the same time..but i might try this now lol when i have restless nights i used to have a scented oil.burning or I'll have a chamomile tea or warm milk. I don't fall asleep that easy so this is another solution if it works.

    Wittyusername 6 May 2015 12:09 PM

    I have so much trouble falling asleep- I think about too much.

    Ellelily 6 May 2015 11:48 AM

    I learnt this breathing technique when I went to the pain clinic and it is suppose to completely relax you and I often did hear people snoring during this class so it does work. However not on me.

    bebeautiful34 6 May 2015 11:38 AM

    This sounds like it's worth a try

    jatz 6 May 2015 11:02 AM

    When I can't get to sleep I just count backwards from 500. Works great because I never remember reaching the 400s. Might try the above, just to test it out and see though.

    Chicklet 6 May 2015 10:59 AM

    It's worth a go, but I'll be amazed if it does work in 60 seconds.

    Beautybabe140194 6 May 2015 10:24 AM

    Have not tried this before

    josella432 6 May 2015 10:21 AM

    I'll try it tonight, but I'm not holding my breath (no pun intended).

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