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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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Trouble sleeping? Meditation expert's 'house-tour hack' could help you get the ZZZs you crave.

"It sounds like it makes no sense."

via Canva/Photos

Familiarity breeds relaxation, apparently.

Few things are better for your mental and physical well-being than a good night’s sleep. Getting the correct amount of sleep each night is great for your immune system, reduces stress, and lowers your risk for chronic conditions such as type 2 diabetes, heart disease, and high blood pressure. It also makes you feel great and helps you concentrate during the day at work or school.

However, far too many people aren’t getting enough shut-eye to enjoy all these incredible benefits. According to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States reported not getting enough rest or sleep daily. Nearly 40% of adults fall asleep accidentally during the day without meaning to, and 50 to 70 million Americans have ongoing sleep disorders.

A technique to help you fall asleep.

There is no right way to fall asleep at night, but if counting sheep hasn’t worked for you since middle school, meditation expert Emily Kessler has an easy-to-do technique to help you get the sleep you need. Kessler, a medication coach in Brooklyn, New York, is “happiest when helping people tap into their truest selves.” She shared the technique, known as the "house-tour hack," in August 2024 on TikTok, and it has had over 2 million views.

@emilymeditates

I repeat: I have never made it to the upstairs 😂 Try this & let me know what happens!! #sleephack #fallasleepfast #fallingasleep

“When you are trying to sleep at night, and you're laying in your bed, what I recommend is taking a few nice, deep breaths calming your body a little bit and then start to visualize a house,” Kessler begins her post. “Not your own house, but a house that you know really well. I use my grandmother's old house.”

“You basically visualize yourself slowly walking up to the house, noticing all the details about the outside, going up to the door, opening the door, walking in, seeing the layout, and then slowly going through each room, noticing things in as much detail as possible. Making your way through every room, seeing the art, the furniture, the layout,” she continues. “There is something about this that distracts your thinking, busy mind enough to let you fall into sleep. I've literally never made it upstairs at her house.”


Visualization can help people fall asleep.

Kessler’s house-tour hack uses a visualization technique known as “visual distraction,” which researchers have scientifically proven to help insomniacs fall asleep faster. Visualizing a calm, serene scene, such as visiting your grandmother's house, effectively prevents intrusive, stressful thoughts from taking hold while you lay in bed at night.

Some commenters shared the visualization techniques they use to fall asleep. "I pick a topic and then try to think of a related word for each letter of the alphabet. Usually only make it to G," Hillary wrote. "A hack that I do is just immediately create a dream and trick my brain into thinking I’ve already fallen asleep. It's no joke; the dream continues, and I fall asleep," Najah added. "I used to 'pray' for all of my family members. I would list every single one down to great aunts and uncles, and I rarely made it all the way through," Samantha wrote.

How to fall asleep using cognitive shuffling.

Another popular technique that we recently highlighted on Upworthy is called "cognitive shuffling." Denver-based board-certified dermatologist Dr. Scott Walter says it has been a game changer for helping him fall asleep. “One is just thinking of random words or objects that have nothing to do with each other,” Walter said. “For example, cow, leaf, sandwich, butter, liver, things like that — just random words that make no sense,” he said on TikTok. He adds that it's successful because it “mimics what are called 'microdreams,' which occur during the transition to sleep, [letting] your brain know, hey, it’s safe to fall asleep.”

Ultimately, it seems that our minds are the greatest barrier to getting a good night’s sleep because, no matter how badly our bodies want to turn off, the mind loves to chatter away when it should be calming down. According to science, and meditation expert Emily Kessler, we can calm our busy brains by conjuring dreamlike images to help us fall into deep, restorative sleep.





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Sorry, two-pillow people, doctor reveals why you have to stick to one

"Two-pillow syndrome" is a real thing.

via Canva/Photos

A woman sleeping with two pillows.

Everyone has a specific position where they love to fall asleep, and finding it means the difference between a night of blissful slumber and tossing and turning. For some of us, that means stacking two pillows on top of each other and lying down with our heads and neck propped up. No rule says you can’t stack pillows. Whatever’s comfortable is best, right? According to a physical therapist, sleeping on two pillows can cause serious problems.

Dr. Sammy Spiegel, a Missouri-based physical therapist, recently went viral on TikTok for a video where she freaked many people out by telling them not to sleep on a stack of pillows. This was big news because research shows that about half of people sleep with two pillows. The big problem with sleeping on two pillows is that it puts you in the same position as looking down at your phone. Spiegel calls this posture problem “two-pillow syndrome.”

@samspiegs

You won't find "2 Pillow Syndrome" in any texts but I swear it's a thing! #posture #neckhump

“So, if we are here all day and then we lie down with the two pillows, what that does is that lifts the floor up to our head, conforming to our curve that's occurring over time with poor posture instead of letting our neck and spine stretch back into a nice straight position,” she says in the video with over 400,000 views. “I don't wanna sleep in this position. I wanna sleep in the position that I wanna be in, and then I want to reflect in my posture.”

What's a dowager's hump?

Spiegel says that people who sleep with two pillows are at risk of having a dowager hump on their backs. A dowager’s hump is a slightly rounded hunch that forms at the base of the neck. It’s caused by a chronic forward-leaning posture, which is becoming a bigger problem due to computers and smartphones. A dowager’s hump is associated with impaired lung function, reduced functional capacity, and increased mortality.


Many in the comments weren’t happy with the news because they are used to sleeping with multiple pillows. "Oh, good. I don't use two pillows. I use three and a blanket," Elena joked in the comments. "I use three pillows all mashed up weird, and I sleep on my tummy," Linda added.

In the comments, Spiegel added that she prefers people not to use any pillow at all. "I don’t like using pillows and always thought that wasn’t healthy, but I’m not sure. I just like my head on the mattress," Bijou wrote in the comments. "I tend to think the same. I forget who even invented them and why?" Spiegal responded. The good news is that for people who have become accustomed to sleeping with two pillows, Spiegel shares a stretch at the end of the video to strengthen your posture muscles and mobilize your spine.

In an age where we are constantly craning our necks downward to look at our phones or having our heads slightly tilted down to look at a computer screen, posture has become an important topic in the health world. But the funny thing is most people are thinking about their posture in their waking hours instead of the eight hours a night they spend in their beds. Spiegel’s video is an excellent reminder that good posture is a 24-hour-a-day job, and the benefits go far beyond appearance. Good posture is associated with better mood, self-confidence, bone and joint health, and improved breathing. So, if you sleep with two pillows, why not try cutting down to one and see how your life improves in your waking hours?

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People swear by these 13 easy techniques they use to fall asleep fast

Which one will work for you?

via Canva

A woman sound asleep.

If you’re having trouble sleeping, you’re not alone. A study from 2020 found that 14.5% of adults had trouble falling asleep most days. More than a third of Americans report getting less than 7 hours of sleep over 24 hours and 13.5% say they feel exhausted most days.

When you get a bad night’s sleep, you feel terrible the next day, but that’s just half the problem. Sleep deficiency is linked to heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression.

To help people get a better night’s rest, a Redditor named AdOld2060 asked the AskReddit subforum, “What’s your secret to falling asleep quickly?” They received over 100 responses, with people sharing their methods to fall asleep at night.

The responses ranged from a military hack to a detailed visualization that the Redditor claims helps them fall asleep in minutes. The cool thing is that many techniques were varied, so if one doesn’t work for you, the next one could.


How to fall asleep fast

Here are 13 of the best responses to the question: What’s your secret to falling asleep quickly?

1. The military method

1. Relax your entire face, including the muscles inside your mouth.
2. Drop your shoulders to release the tension and let your hands drop to the side of your body.
3. Exhale, relaxing your chest.
4. Relax your legs, thighs, and calves.
5. Clear your mind for 10 seconds by imagining a relaxing scene.
6. If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
7. Within 10 seconds, you should fall asleep!

2. ASMR

"I love falling asleep to those asmr live streams on TikTok."

3. Relax your head and shoulders

"Intentionally relaxing my head and shoulders. Get all snuggly in the blankets, release that tension and melt into the pillow. Zzzzzz."

4. Meditation

"I meditate and breathe deeply to relax before sleeping."

"Deep breathing works well for me. Also, weirdly, if I start thinking about something like the logistics of moving 20 people into my house I drift off easily."



5. Melatonin

"Your body creates melatonin on its own. The stuff they sell is just a supplement and gives you a little bump of it before bedtime."

6. Extreme stillness

"I don’t allow myself to move around. Once I lay down I get comfortable and then stop moving. I don’t scratch an itch. I don’t move at all. I just lay there and daydream. If I start moving around, I will never sleep! But if I make myself lay perfectly still I fall asleep."

7. Reading

"I read until I can't remember the sentence I just read...but if the book is too good it is counterproductive."

How to fall asleep quickly

8. A boat visualization

"I have something that I came up with that usually works for me. I get myself comfortable, laying on my back, arms by my sides, close my eyes and imagine I'm in a small boat on a wide expanse of calm ocean with sunshine and clear blue skies. I imagine the boat is rocking gently and the sun is shining down on me. I just lie there for a couple of minutes enjoying the quiet, the warmth and the rocking motion and I usually drift off to sleep quickly. Admittedly I think I have a really good imagination , which helps, but it works for me."



9. Count to 100

"Relax everything, and just count to 100. If I reach 100, then I start going back to 0 and so forth. Very rarely do I make it to 100 and back to 0. I usually fall asleep before I get to 100."

10. Slow breaths

"I can fall asleep anywhere, anytime, regardless of the environment, if I choose to. I start taking really long, slow, intentional breaths. Inhale as slow, long, and deep as possible, filling my lungs to max capacity. Exhale the same way. By the third or fourth breath, I’m out."

11. Cognitive shuffle

"I saw it on reddit about 9 months ago and its been working really well for me, its called Cognitive Shuffle. There are multiple ways to do it, but basically, you think of something random and boring like 'dog' or 'car,' then picture it in your mind for a few seconds, then shift to some other random word and picture that. Another way to do it is to pick a word and come up with 5 random words for each letter and try to picture each one before moving to the next. By the 4th or 5th random word you can feel your self switching off and if you keep at out you'll be out soon. I've ALWAYS had trouble turning my brain off when its time to sleep and this method has worked wonders for me."

12. Fantaszie

"I get really involved in detailed non-sexual fantasies, space travel, superhero powers that type of thing. Out like a light."

13. A regular schedule

"Disciplined bedtimes. I found that if I force myself to sleep within a certain point almost every day I will automatically feel tired by that time. 10pm is my sweet spot. I get 9 hrs nearly every day. If I stay up it’s still at least 7 hrs."









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