The whole day was busy with troubles, work, children and household chores and the last few hours before bedtime it seemed that sleep would come as soon as the head touches the pillow. But alas, physical fatigue is very different mental. If a person has a nervous system that is easily excitable, then this can be a serious obstacle to normal healthy sleep. Overloading the psyche and nervous system threatens insomnia.
And as luck would have it, sleep as a hand takes off before an important trip or a responsible event. Experiences make tossing from side to side for several hours, and in the morning - a broken state.
But there is a solution! The fast falling asleep technique is called “4-7-8”. The author of this method is an American doctor Andrew Vale.
Sit back on the pillow and do the following:
1. Inhale air through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Breathe air through the mouth for 8 seconds.
If necessary, you can repeat.
This elementary “procedure” acts like a light sleeping pill, relieving stress, slowing the heart rate and saturating the body with oxygen. The main thing is to keep track of the count and do not try to inhale and exhale faster than necessary.
What is the trick? In fact, there are two: physiological and psychological. Physiological is that, firstly, this method of inhaling allows air to fill all the lungs, and not just the upper part of them, as happens with fast breathing. Secondly, breath-holding allows more oxygen to enter the blood. And thirdly, a slow exhalation relaxes the muscles and removes a much larger amount of carbon dioxide than with a normal exhalation. Psychological effect - when our mind is focused on counting seconds, it is distracted from disturbing thoughts that prevent sleep.
Good night's sleep!