It increases melatonin production, sleep hormone.
For many, falling asleep has become a daily fight, despite the fatigue, however very present. In these moments, we may be tempted to turn to drug solutions. However, a very simple technique, validated by science and by sleep experts, could be enough to restore inner calm and promote sleep naturally. “”If you have trouble falling asleep in the evening or if you get up in the middle of the night for any reason, it is the most efficient and powerful anti-annual technique I have found“Says its founder, Dr. Andrew Weil, sleeping expert and in integrative medicine and president of the Andrew Weil center at the University of Arizona.
The secret of a rapid falling asleep and a peaceful mind is three figures: 4-7-8. This method acts directly on the nervous system: it slows the heart rate, relaxes the muscles, improves digestion and lowers blood pressure, as many conditions favorable to falling asleep. It also helps to focus attention on something neutral, shortly cutting to anxious thoughts and increases the production of melatonin, the sleep hormone. Concretely, it brings towards “A very pleasant state of modified consciousness, which, with regularity, becomes a very soothing reward“explains the expert in his YouTube video. A study published in Physiological Reports Confirms these short -term benefits, even if long -term effects require more research.
The 4-7-8 technique is simple: it consists of inspiring through the nose, counting up to 4, holding down her breath for 7 seconds then exhausting slowly for 8 seconds. The effects can be felt from the first day, but they really become striking after about a month of practice. In other words, the more regular, the more effective it is. Dr. Weil recommends doing this exercise “4 times in a row at least 2 times a day “.
In parallel, adopt a few simple gestures to maximize the benefits. First, cut the screens at least 30 minutes before bedtime (blue light blocks the production of melatonin) and replace them with a soothing activity (reading, soft music, light stretching). Install an evening routine (go to bed at the same time, avoid too heavy meals …): the brain loves rituals, they reassure it. Refresh the room: a temperature around 18-19 ° C promotes falling asleep. And breathe …
