Do you have trouble sleeping? Have you had insomnia lately? We all know that a sleepless night can easily ruin the whole day the next day: lack of rest alters the body’s natural biological clock. However, when we sleep poorly during the night, when we turn around under the duvet or when we wake up frequently, we experience sleep inertia. Fatigue, fatigue, lack of focus, irritability … all follow each other during the day. What if the secret to a good night’s rest was hidden in a technology developed at Harvard University? Let’s find out together the advantages of the so-called “4-7-8” method.
How is sleep renewed?
During sleep, the body weakens its physiological functions. The temperature decreases, metabolism slows down, blood pressure stabilizes and tissues regenerate. Therefore, restorative sleep hours allow us to stimulate more memory, but also make us more alert, reactive and more alert during the day.
Some experts recommend taking short naps (10 to 20 minutes) during the day to reduce blood pressure, increase focus, and combat stress.
However, our bodies are programmed to sleep precisely at night. Some are inclined to think that they can make up for “lost” sleep over the weekend. But this is wrong. According to some research, oversleeping is bad for your health. That is why we often recommend a certain ritual: during the week and on weekends, you should try to go to bed at the same time every night. Too big a misalignment or shift can disrupt your nights. It can also alter melatonin, the hormone that regulates sleep.
Keep in mind that lack of sleep can be dangerous to your health: if you don’t get enough sleep, there may be an elevated production of hormones that can disrupt your metabolism, increasing your risk of diabetes, obesity and cardiovascular disease. Not to mention that sleep disturbances can also lead, in the long run, to a loss of attention, lack of motivation, sudden irritability, emotional fragility or even depression.
Therefore, a sufficient number of hours of sleep is necessary to maintain good physical and moral health. This allows the body to perform a series of vital processes:
- Restore the physical and mental energies used during the day.
- Reframing experiences by turning them into memories.
- Regulating circadian rhythm (our biological clock), appetite, immune system and metabolism.
But, by the way, exactly how many hours do you need to sleep to feel rested? In general, specialists estimate that it takes 7 to 9 hours to sleep per night for adults, with variations by age group. For adolescents aged 14-17 years, sleep takes 8-10 hours. And for the youngest, 6 to 13 years old, the range is estimated to be between 9 and 11 hours.
But remember: Too much sleep does not guarantee a good sleep! Like lack of sleep, the phenomenon of “hypersomnia” (excessive sleepiness) can also increase the risk of obesity, cardiovascular disease and depression.
Discover this effective technique to fall asleep in 60 seconds!
Do you sleep very lightly or find it difficult to fall asleep easily? Among the effective ways to encourage natural sleep, there is this famous technique that highlights the following three numbers: 4-7-8. In less than a minute, this method promises you a well-deserved restful sleep. And its origin is very dangerous, as it was developed by a team of researchers from the American Harvard University. And so they based on the method developed by Dr. Andrew Weil, a specialist in integrative medicine, which relies on breathing and meditation techniques. According to him, this technique will be very successful: “ This is the best way to go back to sleep when you wake up in the middle of the night“, Confirms.
According to Weil, it can be “prepared” for sleep: falling asleep will only take 57 seconds by following a series of specific actions. There are three basic steps to implementation. They have similarities with the practice of yoga, as it is based on the regulation of breathing.
How to apply the 4-7-8 method at home?
- Lie comfortably on the bed and relax as much as possible.
- Take a deep breath for 4 seconds.
- Hold your breath for 7 seconds.
- Finally, exhale loudly through your mouth for 8 seconds.
In order for it to be really effective, you must repeat this ritual 3 times in a row.
The goal of this routine is to facilitate relaxation by lowering your heart rate, clearing your mind, and focusing on your breathing. Usually, after 57 seconds, sleep should loom large. Alternating inhale/exhale helps lower adrenaline in the body, to control anxiety and shortness of breath. Holding your breath will help supply the body with oxygen. Additionally, focusing on your breathing has been known to relieve stress and facilitate letting go in Morpheus’ arms.
Read also The Harvard doctor’s method for falling asleep in less than a minute. It works it works!