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4 - 7 - 8 and sleep!

4 - 7 - 8 and sleep!

No, the 4 - 7 - 8 method is not a new technique for counting sheep. However, it should be much more effective in getting you to sleep in less than a minute! This article is aimed at anyone who has difficulty falling asleep quickly, but also at those who want a moment of relaxation before going to bed. Au Bon Repos explains how this sleep technique works and what its benefits are.

How does it work?

It's a deep breathing exercise. It sounds quite basic and for good reason, this method consists of a few simple steps:

  1. Place the tip of your tongue on the roof of your mouth, just behind your teeth, and hold it there throughout the exercise.
  2. Breathe in through your nose for 4 seconds
  3. Hold your breath for 7 seconds
  4. Exhale through your mouth for 8 seconds
  5. Repeat until you fall asleep

You can do this exercise lying down or sitting up. Be sure to keep your arms and legs uncrossed so that your body can relax more easily.

Be careful: although the exercise is simple, you will find that it requires a good deal of concentration to be done correctly.

Why does it work?

Concentrating on your breathing helps to focus your attention. Indeed, before going to bed, what prevents us from finding sleep are the parasitic thoughts often accompanied by stress or anxiety. By concentrating on this exercise, there is no room for other thoughts, so it is easier to relax.

The little extra

As this method is designed to relax, it is essential that the place where you sleep reflects this same state of mind. Therefore, screens, bright colours and untidiness should be avoided. To find out more about how to optimize your bedroom for a stress-free night's sleep, check out our article on the Zen bedroom by clicking here.

Our team of specialists is here to assist you not only in choosing your bedding, but also to advise you on the design of your bedroom. Visit our Au Bon Repos shop in Brussels for a personal guidance.

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