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Neuroscientist Andrew Huberman shares 'really weird' trick to fall asleep in five minutes

There's an easy way to trick your brain into calming down.

via Jamesbrianbounds/Wikimedia Commons and Canva/Photos

Andrew Huberman and a woman sleeping.

There is nothing worse than lying in your bed, with your mind racing, and you can’t fall asleep. The longer you lie in bed, the more anxious you get about falling asleep, which makes it even harder to catch some ZZZs. You've tried clearing your mind, but can’t. You’ve tried counting sheep but reached 100. What do you do now?

On a recent Real Time with Bill Maher, neuroscientist Andrew Huberman made an off-the-cuff remark about a sleep hack that he swears by, and it's based on brain research. Huberman is a Stanford University neuroscientist and tenured professor of neurobiology and ophthalmology. He's also the host of the popular podcast Huberman Lab, which focuses on health and science.

How to fall asleep fast

“In fact, if you wake up in the middle of the night and you're having trouble falling back asleep, try just doing some long, extended exhales. And get this, this sounds really weird, but it has a basis in physiology. Keep your eyes closed and just move your eyes from side to side behind your eyelids like this, back and forth,” Huberman told Maher as he moved his eyes from side to side as if he was surveying a vast landscape. “Do some long exhales. I can't promise, but I'm willing to wager like maybe one pinky, that within five minutes or so, you'll be back to sleep.”

- YouTube youtu.be

Andrew Huberman’s hack is based on neuroscience

Huberman explained the exercise in greater detail on Mark Bell's Power Project podcast. In his appearance, he discussed the interesting connection between our eyes and their connection to the amygdala, an almond-shaped part of the brain that controls our emotional response. “Eye movements of that sort actually do suppress the amygdala [to] make people feel calmer, less fearful,” Huberman said. He adds that when we are on a walk, we move our eyes from side to side, to analyze the terrain ahead of us, and the amygdala calms down.

- YouTube www.youtube.com

“But for most people who are sighted, moving your eyes from side to side for 10 to 30 seconds is going to calm you down," Huberman said. "And this makes really good sense because, from an evolutionary perspective, an adaptive perspective, we've always been confronted with interpersonal threats and animal to human threats. Forward movement is the way that you suppress the fear response."

Americans aren’t getting enough sleep

Huberman’s video is important because many Americans need to get more sleep. A 2022 Gallup poll found that only 32% of Americans said they got “excellent” or “very good” sleep; 35% described their sleep as “good”; and 33% said their sleep was “fair” or “poor.”

Sleep is essential to maintaining good health. Getting at least seven hours of sleep a night is great for your memory, focus, emotional regulation, appetite, muscle recovery, and tissue repair. It also reduces the risk of chronic conditions like heart disease and diabetes. It’s great that Huberman shares his hack, which few people would have come up with without a background in neuroscience, to improve their sleep. It’s also another exciting way to show just how interconnected the body is, from eyes to brain and beyond. Sweet dreams.

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Doctor's unique 4-7-8 technique could fix your sleep problems instantly

Try this next time you're staring at the clock wondering why you can't sleep.

via Andrea Piacquadio/Pexels
The 4-7-8 technique can help you fall asleep.

Are you having a hard time falling asleep? If so, you're not the only one. Falling and staying asleep typically becomes more difficult as adults get older. We spend less time in deep sleep and REM sleep, and we struggle to fight off our worries and anxieties while lying in silence. Did you know there's actually a name for the phenomenon where you keep yourself awake by lying there and wondering why you're still awake? It's called "spectatoring" and it's incredibly frustrating.

Worse yet, the older we get the more likely we are to wake in the night and have trouble falling back asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them get most rest.

Fortunately, a doctor has shared the “most powerful” relaxation technique he knows, and it doesn’t require any equipment or cost a dime.


sleep, dr. andrew weil, fall asleep fast, relaxation techniques, breathing techniques, calm, anxiety, science, meditation Ever stare at the clock and repeatedly wonder why you can't fall asleep? It's called "spectatoring." Photo by Mpho Mojapelo on Unsplash

Dr. Andrew Weil has dubbed it the 4-7-8 method and it’s backed up by science.

Dr. Weil is an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona.

The technique is simple:

  1. Breathe in through your nose while you count to 4.
  2. Hold your breath while you count to 7.
  3. Exhale while you count to 8.

It's a unique protocol, especially when compared to another popular technique like Box Breathing. Box Breathing calls for an inhale, hold, exhale, and another hold of equal time (4 seconds). The extended exhale, in particular, is what makes Dr. Weil's 4-7-8 so original.

Here's Dr. Weil explaining his method:

- YouTube www.youtube.com

Dr. Weil says the method creates a "very pleasant, altered state of consciousness" that you may not experience the first time but will come as a "reward" of regular practice. Dr. Weil insists that the 4-7-8 technique is a practice, and you must do four breath cycles at least twice a day to get the benefits. "After a month, you can increase to 8 breath cycles if you're comfortable with it," adding that's the "absolute maximum."

Dr. Weil says that 4 to 6 weeks of doing the practice can lower heart rate, improve blood pressure, digestion and circulation and can promote sleep. A study published in Physiological Reports agrees, saying that practicing the 4-7-8 technique reduces heart rate and blood pressure for several minutes. It's important to note, though, that research is limited on the longterm benefits of 4-7-8 and experts urge us not to overhype it as more than it is.

4-7-8 is also an easy, fast, and effective way to help you fall asleep.


sleep, dr. andrew weil, fall asleep fast, relaxation techniques, breathing techniques, calm, anxiety, science, meditation Deep, intentional breathing may jumpstart melatonin production, helping us sleep. Photo by Alexander Grey on Unsplash

"If you get up in the middle of the night for any reason, it is the most effective anti-anxiety technique that I've found,” Dr. Weil says.

Deep breathing, interestingly enough, has been shown to increase melatonin production in our bodies; that's the hormone that signals to our body that it's time to sleep. Combined with its ability to calm our mind and body, it's no wonder that intentional breathing exercises can put us to sleep in no time.

Why does deep breathing help us calm down and relax so effectively? There are a few reasons. First, when we're stressed or anxious, our breathing naturally becomes more shallow and irregular. Breaking that anxious breath pattern signals to our body that things are OK, that we're in control. Counting and being mindful of our breath also gives our mind something neutral to focus on instead of the usual chaotic images, intrusive thoughts, or worries. Third, deep breath settles down the part of our nervous system that controls our "fight-or-flight" response — and helps with elevated heart rate and muscle tension.

Remember again that 4-7-8 breathing is a practice. It can be used situationally to great effect, but for the best benefits its founder urges you to try it every single day for a cycle of 2-8 cycles.

This article originally appeared last year. It has been updated.

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Mom admits she isn't perfect in a hilarious self-made 'back-to-school’ sign

She was exhausted before the first bell rang.

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First day of school can be exhausting … but for who?

It’s back-to-school time, and that means new school supplies, a trip to Target for clothes, and social media channels flooded with photos of kids holding chalkboards. Over the past decade, back-to-school photos with kids standing on their doorsteps with signs with their name, grade, year, and teacher have been ubiquitous on social media.

There’s nothing wrong with the photos, they’re a cute way for parents and kids to mark the passage of time. For most parents, it’s a way to remember that it all goes by way too fast. However, for the “perfect” parents out there who like to flaunt their Instagrammable lifestyle, they’re another way to show off their “flawless” first days on social media.

In an attempt to show parents they don't have to fall for the myth of perfection on social media, Jeni Bukolt—a mother of two boys age 8 and 12 from Waxhaw, North Carolina—posted a first-day photo of herself looking burnt out and wearing sunglasses. School hadn’t even begun yet.

"Mom's first day of school,” the handmade sign read. "I am 42 years tired. I'll probably miss a school 'theme' day. I really like sleep. Please don't ask me to volunteer. But I will buy you supplies."



"I make signs for my kids each year but lately I've thought about how I always feel behind, as though I'm failing (in some way)," Bukolt told Today. Clearly, other parents feel the same because it was a hit with a lot of them on Instagram.

A lot of comments were from parents who thought the photo was a breath of fresh air during a stressful time of year. "Brilliant, you speak for millions!" cathycole wrote. "May we all survive the drop off/pick up lane," merakifitnessandpole added.

"I thought maybe if I can create a lighthearted moment, some other moms will laugh and understand we're all in this kind of struggle together. Like, let's have empathy for each other," Bukolt told Good Morning America.

Bukolt hopes her post builds an “empathy bridge” between parents. She’d also like to shine a little reality on the parents who feel judged on social media.

"I also feel like when you look at social media, there's all these, [picture perfect] worlds,” she added. “It's not the true story. And some people think like, 'Oh, they have it better or they're perfect,' and this is an opportunity to say no, we're all real human beings ... we're all in the struggle together."

But of course, there were some humorless parents who thought her post wasn’t supportive of teachers or her two sons. So Bukolt made a follow-up where she explained that she was just having fun.

“For the keyboard warriors… yes I do have a job, yes I love my kids and no, I don’t hate teachers. Back to work. Have a great day!” she wrote.


The next year, Bukolt returned with another sign where she said she's "43 years tired," has a "new sleep routine," and please don't ask her to do any math. "Liam asked me about division last night. I know that common core math should be easier, but apparently I am NOT smarter than a 4th grader," she joked in the comments.



Parenting is hard and we all fall short of glory at times. Kudos to Bukolt for making us feel a little less alone and letting us know that some folks have already accepted their imperfections on the first day.

"If other moms can get a good laugh about it, then that makes my heart happy," she said.

This article originally appeared three years ago.

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Kids

A 3-year-old asked if 'workmans' take naps and grown-ups had the most heartwarming responses

“We take naps, we eat all our veggies, and we always listen to our mothers.”

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A toddler stared resisting naps because "workmans" don't take them. The workmans came to enlighten him.

There comes a time when all young children start to question the things they've been told. One inevitable moment all parents dread is the day when their toddler starts resisting the nap. Young kids eventually begin to realize that older kids and grown ups don't seem to take naps, so why should they?

Parenting a toddler is hard work, and it's really nice to get a break for one to two hours in the middle of the day. You can catch up on things around the house, take some personal time, or if you're really fortunate, even take a nap yourself. A part of you dies inside the day your three-year-old stubbornly insists that he or she will no longer be partaking in the afternoon nap.

One 3-year-old boy recently began resisting his daily nap because he wanted to be like his "workman" dad.

kids, parenting, parents, moms, dads, childhood, sleep, naps, toddlers, parenting advice, humor, heartwarmingWorkmans need naps to be strong in the second half of their day.Giphy

MJ, the three-year-old son of TikToker Jessica Lee, wants to be just like his dad. Not when he grows up, but right now. MJ's dad is what he calls a "workman"—he wears a bright vest to work and fixes things all day.

So does MJ.

In several videos posted by Lee, MJ can be seen wearing what looks like a construction worker outfit and "fixing" things all over the house, including the slide of his playset. There's just one problem: MJ gets so into his job that mom sometimes has trouble getting him to take breaks. So, she decided to get a little help from the folks on social media.

“This message is for workmans,” she says in a selfie-style video with MJ, as she hilariously snaps the front back onto a toy drill. “MJ here? He’s a workman. And I convinced him to come in here and eat lunch because workmen take a lunch break. But now it’s time for his nap and he’s wondering if workmen take a nap. Do you think workmen take a nap?” she asks him.

“No,” MJ replies.

"I think they might," mom says. "So let's ask. If you guys know a workman in your life, do they take naps sometimes?"

Lee throws in a not-so-subtle wink for the camera right at the end.

@jessclee

#toddlersoftiktok #workmans #naptime #fypシ゚viral

The real life "workmans" did not disappoint. They came out in full force to tell young MJ the truth about being a hard-working grownup like his dad.

Twenty-three million watched the video and here's what they had to say:

"as a certified workman i can safely answer this question. we take naps, we eat all our veggies, and we always listen to our mothers."

"Yes sir. we take naps. we say our prayers, brush our teeth really good and listen to our mom"

"Hello my workman , I have worked in construction for 30 years and we always take a nap. I always eat my healthy lunch, share my tools with my coworkers and always listen to my mom. Can't wait to build a house with you. Be strong, smart and get good grades to be the best workman in the world."

"Those are the union rules, boss man."

"Workman here. Real workmen always take a nap after eating a big healthy lunch so we are strong for the second half of our day."

The responses didn't stop there. Countless users filmed video responses for MJ to see. Real workmen on the job even filmed themselves napping, just so he'd know they were telling the truth. Lee even created a montage of all the amazing responses she and her son received.

@jessclee

This is a long one but I promise its worth the watch. The outpouring of love that our family has felt from around the world has been incredible. Thank you all for working so hard. You deserve the naps!

It's so amazing to see the online community coming together to help keep the magic alive for a smart and inquisitive little kid.

Only about one-third of adults regularly take naps. But almost all of us wish we could do it more. If we were still toddlers, we'd jump at the chance to nap. Though the TikTok workmen might have bent the truth just a tad, they didn't lie: Naps help you have more energy and feel strong for the rest of the day. If MJ knows what's good for him, he'll hold onto his naps for as long as possible.

For parents like Lee, just know that there is life past the nap. Eventually, your kids will give it up, and it won't be so bad when they do. Yes, you no longer get that guaranteed break time every day, but on the plus side you no longer have to schedule your entire life around that multi-hour block in the afternoon.

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