‘When it comes to women’s health, you have to be your own best advocate’
‘When it comes to women’s health, you have to be your own best advocate’

IMAGE

Page Turners: ‘Burn After Reading’ author Catherine Ryan Howard
Page Turners: ‘Burn After Reading’ author Catherine Ryan Howard

Sarah Gill

The IMAGE staffers share the best blushes they’ve ever tried
The IMAGE staffers share the best blushes they’ve ever tried

Sarah Gill

How I found the one bikini I look forward to wearing
How I found the one bikini I look forward to wearing

Suzie Coen

Join us for The Motherload Live: Getting Your Spark Back
Join us for The Motherload Live: Getting Your Spark Back

IMAGE

Meet the sisters behind the hugely successful Nóinín in Kilkenny
Meet the sisters behind the hugely successful Nóinín in Kilkenny

Megan Burns

The Undecided: No wonder more of us are unsure about parenthood
The Undecided: No wonder more of us are unsure about parenthood

Sarah Macken

How to actually manifest according to an expert
How to actually manifest according to an expert

IMAGE

How to grow vegetables with minimum effort and maximum effect
How to grow vegetables with minimum effort and maximum effect

IMAGE Interiors & Living

Easy Easter craft ideas to try with kids
Easy Easter craft ideas to try with kids

Shayna Sappington

Image / Editorial

Fast Asleep in 60 Seconds?


By IMAGE
07th May 2015
Fast Asleep in 60 Seconds?

Even the world’s best sleepers find it difficult to switch off sometimes. Whether it’s the thought of something stressful looming, or your body just doesn’t feel like drifting off on that particular night, we’ve all been there. The internet’s been buzzing of late with whispers of this 4-7-8 sleeping hack that really, really works. Give it a try tonight, you should be feeling prepped to slip into slumber within one to three minutes.

Here’s how it works.

You breathe in for four, hold for seven and breathe out for eight whilst making a slight whooshing noise. Sounds incredibly simple, but it’s a technique now promoted by Harvard trained doctor, Andrew Weill. It’s nothing new either, in fact it’s been used since ancient times in India to regulate breathing and was formerly referred to as ‘Pranayama’.

It is believed that the 4-7-8 combination works as a natural tranquilizer to the body, allowing for more oxygen to to permeate your lungs and brain which thus reduce your body’s stress levels, setting you up for a restful sleep.

Start by exhaling entirely. Then breathe in for four seconds, through your nose. Hold this breath for seven seconds before exhaling to a count of eight, as you allow for a whooshing sound through your throat, mouth open. Repeat three times.

Audibly exhaling is believed to help further regulate your breathing.

It’s important to note that this is a technique and something that requires a little patience over time, just like meditation, mindfulness or any kind of focussed breathing. Stick with it, try it nightly (Dr Weill recommends doing it twice a day every day) and before you know your body will be ready to drift off.

A useful, harmless, cost-free tool for anybody to master, we think you’ll agree.

Dr. Weill says: “Once you develop this breathing technique by practicing it every day, twice a day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. Use it to deal with food cravings. Great for mild to moderate anxiety, this exercise cannot be recommended too highly. Everyone can benefit from it.”

Of course if you try this technique whilst simultaneously scrolling through your Facebook feed, you will not achieve the desired results. Give yourself a technology cut-off point each night, and make sure it’s at least a half an hour before you go to bed.

@CarolineForan