There’s a trick I’ve used successfully over the last 6 months or so that has helped me consistently fall asleep within 3 minutes every night. In the past I remember laying in bed trying to fall asleep without success – my mind would constantly turn over different ideas and thoughts.

Then I came across a blog post that suggested a sleeping method that seemed way too simple that there was no chance it could work. However, it works – every single time!

I don’t know if there’s a special name for it but you could call it the 478 technique.

Here’s how it goes:

Step 1

Breathe in deeply for 4 seconds.

Step 2 

Hold the breath for 7 seconds (try not to tense up).

Step 3

Control your exhalation and let it out over the next 8 seconds.

I don’t know the science at play here but what I feel is an almost instantaneous relaxation of my body and mind. On some occasions I’ve done this and fallen asleep on the first try – other times it’s taken up to 4 or 5 times. 

Another trick you can combine with this if you still have trouble falling asleep is to stop thinking in words. Instead, try to think through pictures. That might sound weird but if you try it you’ll notice that your brain starts to feel less strained almost immediately. 

Finally – these aren’t just tricks for falling asleep, they’re also great for calming yourself down if you’re feeling anxious or over-worked!

Feel free to share this if you know someone who might find it valuable. 

Sleep well 🙂