The inability to fall asleep, frequent awakenings in the middle of the night or a feeling of exhaustion in the morning - all this can turn life into a real nightmare. I myself suffered from insomnia for a long time, tried many methods, but only one of them really helped me get back to healthy sleep. Today I want to share this method with you.

Why is insomnia serious?
Before moving on to the solution, it is important to understand that insomnia is not just a nuisance, but a real threat to health. Chronic lack of sleep can lead to poor concentration, decreased immunity, increased irritability and even depression. Therefore, you need to fight it as early as possible.

What have I tried?
I tried everything: from sleeping pills to folk methods. Warm milk with honey, relaxing baths, meditation, counting sheep - all this gave only a temporary effect or did not help at all. Sleeping pills, although they helped me fall asleep, left me feeling exhausted the next morning, and I didn’t want to depend on pills.

My secret: the “4-7-8” method
And then one day I came across a breathing technique called “4-7-8”. This method was developed by Dr. Andrew Weil, and its essence is to calm the nervous system and prepare the body for sleep with the help of a certain breathing rhythm.

How does it work?
4 seconds: slowly inhale through your nose, counting to four.

7 seconds: hold your breath for seven seconds.

8 seconds: exhale through your mouth, counting to eight.

Repeat this cycle 3-4 times. After the first approach, you will feel how your body begins to relax, and thoughts become less intrusive.

Why does it work?
The “4-7-8” method is based on the principles of deep breathing, which help activate the parasympathetic nervous system. This is the part of our nervous system that is responsible for relaxation and rest. When we breathe deeply and slowly, the body receives a signal that it is time to calm down and prepare for sleep.

My results
At first, I was skeptical about this method, but after a few days I noticed that I fell asleep faster and slept more soundly. Now I use this technique every night, and insomnia no longer bothers me. Moreover, I began to feel more alert and energetic in the morning.

Tips for better results
Create a ritual before bed. For example, turn off gadgets an hour before bed, take a warm shower and light an aromatic candle.

Ventilate the room. Fresh air helps you fall asleep faster.

Avoid caffeine and heavy foods in the evening. They can disrupt your sleep.

Practice the "4-7-8" method regularly. The more often you use it, the faster the body will begin to associate it with relaxation.

Insomnia is not a death sentence. If you, like me, have been unable to find a way to deal with it for a long time, try the "4-7-8" method. Perhaps it will be as much of a salvation for you as it was for me. Remember that healthy sleep is the foundation of our physical and emotional well-being. Don't put off taking care of yourself for later!

And if you have your own proven methods for dealing with insomnia, share them in the comments. Let's help each other sleep soundly and wake up with a smile! 😊