How to Fall Asleep Faster (no medication required!)

I wish that I could be one of those people who falls asleep instantly. Mr. B is one of those and it amazes me. Like, how can he just shut off his brain, close his eyes, and be off in dream land before I even finish checking ALL the social media one last time?

Me, I take for-ev-er to fall asleep.

My brain doesn’t shut up about what I need to do the next day, what happened days/years ago, and is constantly coming up with great ideas. Combine that with going through bouts of being freezing cold to overheated, dreamland is a far off destination.

Until very recently anyways….

How to: Fall Asleep Faster (No medication required) from Brooke: Not On a Diet

A fellow FitBlogger was talking about how she was having issues falling asleep when someone mentioned the 4-7-8 Technique. Intrigued I did some reading and thought it sounded simple enough to give it a try.

Here is a very basic look at how it works:

– Inhale through your nose to the count of 4
– Hold your breath to the count of 7
– Exhale through your mouth to the count of 8

Dr. Weil goes into much more detail here on his site. There’s even a video to watch how it is done!

See, super simple. I did it and the results were pretty awesome. I have fallen asleep just a quickly as Mr. B now and my brain is much more quiet. I focus on my breath and before I know it, I’m waking up to Mr. B hitting the snooze for the third time in a row. ๐Ÿ˜‰

The 4-7-8 breathing technique is a great one to do even if you aren’t wanting to fall asleep. It can help when you’re feeling stressed or anxious. When we feel those things, we tend to shorten our breath and our bodies react in not the best of ways. By slowing down your breathing and focusing on the 4-7-8 technique you can help relieve your stress.

Again…all by breathing. Hopefully you are doing that already. (If not, hello ghost readers!) ๐Ÿ˜‰ This technique is just a more structured way to breathe than what we normally do without thinking.

Now, if doing this type of breathing seems like it is too much for you, just give it a try for a night or two. I did the whole 4-7-8 count for about a week and now I have shortened it. I’m still doing focused breathing, just not as focused. Usually I breathe in, hold it for a few seconds, and breathe out. I also do it all through my nose, breathing through my mouth doesn’t feel natural to me.

It really does work for me and hope that if you’re having issues with sleep, that it will work for you too!

Give it a shot, what do you have to lose….sleep? ๐Ÿ˜‰

Do you have any tricks to help you fall asleep?
Have you tried 4-7-8 breathing before?

  • I need to try this! I also have a hard time falling asleep. I take melatonin and even then it takes at least 30 minutes to shut my brain off. Also, LOL at ghost readers.

    • I’m sure I’m popular among ghosts….although, do you think they have to ever worry about being healthy and losing weight? ๐Ÿ˜‰

      You’ll have to let me know if you give this a try and if it works!

  • Sterndli98

    I love this technique, it helps me to fall asleep when I wake up during the night

    • Yes, I find it super useful for that too. I wake up so randomly sometimes and my brain runs and runs.

  • My brain hardly shuts down no matter what I do before bed. I blame in on the years I worked 3rd shift.

  • Brooke, I tried this last night and it worked great! I’m going to try it again tonight and see how it helps.