Sleep is one of the most important things we do. It helps our bodies function properly, levels out our moods, and even helps to heal illnesses and injuries. While some people have no problem falling asleep at night, for others, bedtime is a battle. Those who experience insomnia or simply struggle with falling asleep occasionally, learning some relaxation techniques to help fall -- and stay -- asleep can be incredibly beneficial to overall health and wellbeing.


1. The 4-7-8 Breathing Method

The 4-7-8 breathing method is a technique that promotes relaxation and may contribute to a restful sleep. This breathing pattern primarily relaxes the nervous system and can be used to calm anxiety and stress, as well. To follow this method, simply place the tip of your tongue behind your upper front teeth and exhale with your mouth open. Next, take a deep breath while counting slowly to four in your head, hold this breath in while counting to seven in your head, and exhale slowly with your tongue rested behind your upper front teeth while counting to eight in your head. Repeat this pattern as many times as needed to feel a sense of peacefulness and relaxation.

fizkes / Getty Images

More on Facty Health


This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.