It is terrifying how many people suffer from insomnia. Experts estimate that 1 in 3 people have mild insomnia. Approximately 40 million Americans suffer from acute or severe insomnia. So how can we stop counting billions of sheep and just sleep damn well?
Late night nonsense
Late night nonsense
Technology. Experts initially refer to cell phones. We’ve got to a point where we feel like we can’t let go of our phones, even if it means just going to the bathroom without them. When we get to bed after a busy day, what do we reach for? A book so that our eyelids fall as quickly as our book falls from our hands? Nope. Most of us pull out our phones and start scrolling down the endless stream of internet nonsense. Let’s say it’s social media sites, online games that never end, or even just a collection of animal photos; these habits kill our sleep patterns. They feed insomnia and ultimately destroy the way we function in everyday life. Beds are there for sleeping, not for texting.
Stress-induced insomnia
No wonder stress keeps us awake at night too. Early morning presentation? Overdraft? Relationship problems? All of these put a heavy dollop of stress butter on your unsavory insomnia bread. What do all the experts tell us when we are overwhelmed? They tell us to breathe and they are absolutely right! Breathing is the answer, but what really matters is proper breathing.
Stress-induced insomnia
The 4-7-8 method
That sounds like a mathematical equation, but it is more of the secret to restful sleep. The idea of the “4-7-8 method” comes from an ancient Indian practice that aims to rid the body of accumulated carbon dioxide. Think of the breathing method as a “natural sedative” for your nervous system. Heaven knows we can all do something like this. Harvard trained Dr. Andrew Weill swears by this unique breathing method to combat insomnia and fall asleep in just 60 seconds. How can you do it?
Say goodbye to insomnia
**You need this**
– A quiet place
– No distractions
** You have to do this **
i.) Push your tongue into the area where your palette meets your front teeth.
ii.) Exhale all the air in your body with an audible “wash” from your mouth.
iii.) Close your mouth and inhale calmly for 4 seconds through your nose.
iv.) Hold your breath and count 7 seconds.
v.) Breathe out completely through your mouth for 8 seconds while making a “whoosh” sound.
vi.) Repeat this entire cycle three more times, making it four times in total.
Here is a short video from Dr. Weill that explains exactly what you need to do.
Practice creates masters
Of course, this method takes practice. But after doing it a few times, you can battle insomnia in just a minute. We spend so much time worrying and so little time living with it. We can all start living a little more, but first let’s take a nap.
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