It is impossible to get 6-8 hours of continuous sleep with a full day of work, some semblance of a social life and some downtime with yourself. We already know that yoga can be used to help correct your sleeping pattern, and this hack by Dr Andrew Weil is also inspired by Pranayama. Weil’s breathing exercise takes influence from the meditative practice and tells us to follow the 4-7-8 pattern:
Before you start, touch the tip of your tongue to the rigid tissue behind your front two teeth. Keep it in this position throughout the process.
First close your mouth and inhale through your nose for 4 seconds.
Then hold your breath for 7 seconds.
Exhale for 8 seconds through your mouth in one single breath.
This method works by regulating your body processes, like taking in oxygen and heart rate, and relaxes your system. Like yoga, this method doesn’t instantly gives you a result. However, if you keep practising it regularly then you will start falling asleep in under a minute!