Fall asleep in under a minute using this sleep trick.

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It’s the middle of the night. You’re in your bed, lights are off, everyone else is fast asleep… everyone but you. Sound familiar?
Maybe you had too much coffee. Maybe you’re stuck on your phone, whatever the reason, if you have trouble sleeping, you’re not alone.Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression Lots of people suffer from chronic long-term sleep disorders each year, says the Centre for Disease Control and Prevention, while an additional number of  people experience occasional sleep problems.
The result? You wake up cranky, moody and sleep deprived, which can’t be good. Luckily, the solution might be as simple as breathing in and breathing out.

Dr. Andrew Weil, a Harvard trained medical doctor with a focus on holistic health, created “The 4-7-8 Breathing Exercise” which could help you fall asleep faster. The exercise eases the body into a state of calmness and relaxation, which is exactly what you need in order to fall asleep.

The best thing about it? It’s quick, simple and can be done practically anywhere. You can do it in any position, but it’s recommended to sit with your back straight while learning the exercise. Dr Weil says you should “place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. 

You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.”

After you’ve done this, you need to follow these steps:

1. Breathe in through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Release your breath from your mouth with a whooshing sound, for a count of 8.
4. Without taking a break, breathe in again for a count of 4, repeating the entire technique 3-4 times in a row.

Dr.Weil emphasises the most important part of this process is holding your breath for eight seconds. This is because keeping the breath in will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces a relaxing effect in the body. By concentrating on your breathing you allow your mind to relax. It should never feel forced, gently breath in and out and ZZZZZZ........