The Global Sleep Observatory, a platform promoted by UIC Barcelona, ​​the Ad Salutem Institute for Healthy Sleep, and the Lleida Biomedical Research Institute, assures that insomnia in Spain affects between 20 and 30% of the population. Problems when it comes to falling asleep can lead to physical, labor, and even financial problems… But, luckily, there are many methods to combat this problem. If you’ve tried a few and none have worked, it’s because you haven’t heard of the 4-7-8 technique.



With the 4-7-8 technique, we can sleep in less than 60 seconds, as long as we follow its instructions to the letter. The most important thing is to coordinate breathing so that our nervous system relaxes. When you least expect it, you will be asleep and, finally, you will have overcome the problem of sleep. Checked!

The technique was devised by Dr. Andrew Weil, Director of Integrative Medicine at the University of Arizona, and is inspired by yogic breaths. According to the expert, it is “a natural tranquilizer for the nervous system.” How to perform the 4-7-8 method? It is easier than you think:

  • First, take a breath for four seconds. If it can be with a straight back and supported by a backrest, the better.
  • You have to hold the air you have caught for seven seconds.
  • Count to eight as you breathe out.
  • Repeat the whole process until you drop. Don’t worry, it’s all a matter of practice and you will improve your technique over time. You will repeat it the next day!

It should be noted that, in addition to the 4-7-8 method, other factors can interfere with falling asleep quickly and pleasantly, among which we highlight poor diet, lack of exercise, excessive rest or not meeting optimal conditions rest (mattress, external noises, television light). Surely if you remedy all this, you will get even better sleep.

Look at the video: