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Doctor's unique '4-7-8' relaxation technique could help you fall asleep on-demand

It works much better than staring at the clock.

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

Here's a rhetorical, but important question: 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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'Hack expert' explains why he can tell your personality by which side of the bed you sleep on

“People who sleep on the right side of the bed earn more money."

via jordan_the-stallion8 and Gary Barnes/Pexels

A couple sleeping and Jordan Howlett sharing sleep facts.

Jordan Howlett recently blew people’s minds with a TikTok video explaining why you can learn a lot about a person based on the side of the bed they prefer. Jordan is a popular creator, who some know as the "Maor of TikTok" with nearly 11 million followers who shares candid monologues, reactions, stories, life hacks, and intriguing fast food secrets.

His video was a response to TikTok users Angelina & Skyler, who confessed they don’t usually pick a side of the bed which sounded strange to a lot of their followers. (FYI: Your side is determined from the perspective of lying in bed. For example, sleeping on the left side means that your partner would sleep to your right.) Howlett responded to their video by explaining why the side you choose is so important. “Psychologically speaking, humans will pick a side of the bed due to attitude towards work, personality, and income,” he says.

@jordan_the_stallion8

#stitch with @Angelina & Skyler || DIY 💚 #fypシ

“People who sleep on the left side of the bed psychologically have a more positive outlook on life, they can deal with heavy workloads, they’re not easily phased by stressful days, and they’re calmer in a crisis than their counterpart,” he continues. “And they’re more confident.”

“People who sleep on the right side of the bed earn more money, have a less positive outlook on life, but are more prepared for worst-case scenarios than their counterparts,” Jordan said. Jordan ends his video with a final fact: “Also, people who are claustrophobic naturally choose to sleep near the wall.”


sleep, sleep side, sleep hacks, right side sleeper, left side sleeper, personality testA couple sharing a bed.via Canva/Photos

The post caused some confusion with those who were neither left- nor right-side sleepers. "I sleep in the middle of my bed. In a nest of pillows with silk pillowcases. No sharing," Cricket wrote in the comments. "I sleep in the middle of my bed. Just saying. What now?" Sir Comment added. "And people who sleep in the middle of the bed have been single for too long," SMO joked.

Although Howlett didn’t cite any specific data, his points are perfectly aligned with current research on the topic. It appears he may have taken his facts from sleep expert Hope Bastine. Recently, Bastine told Cosmopolitan that folks who sleep on the left side are more optimistic than their grumpier, right-side counterparts. She also shed some light on the old saying "woke up on the wrong side of the bed." "If we sleep on a side that’s different to usual, we might not sleep as well (after all, we're creatures of habit). And of course, sleeping badly is a surefire way to make us feel grumpy," she said.

sleep, sleep side, sleep hacks, right side sleeper, left side sleeper, personality testA couple sharing a bed.via Canva/Photos

"According to research, people who sleep on the left are likely to be more cheerful than their right-side counterparts," Bastine said. "A positive outlook allows lefties to be more capable at dealing with a heavy workload, which means they’re not as easily fazed by a stressful day. Those who sleep on the left believe they are calmer than their partner in a crisis and are more confident in general."

This article originally appeared two years ago.

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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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