+ Reply to Thread
Results 1 to 14 of 14

Thread: Trouble sleeping? Try this to fall asleep in 60 seconds...

  1. Link to Post #1
    Scotland Avalon Member scotslad's Avatar
    Join Date
    18th September 2018
    Location
    Scotland
    Posts
    237
    Thanks
    642
    Thanked 1,699 times in 230 posts

    Default Trouble sleeping? Try this to fall asleep in 60 seconds...

    Anyone tried the 4-7-8 Method....?

    Apparently if you wake up in the middle of the night and cant get back to sleep, then:

    Simply breath in for four, hold for seven seconds and exhale for eight seconds

    Anyone heard of this technique? Tried it? And proven it to work?

    Thanks and hope it helps the insomniacs out there

  2. The Following 11 Users Say Thank You to scotslad For This Post:

    Ayt (24th February 2020), Bill Ryan (24th February 2020), Franny (26th February 2020), Geophyz (24th February 2020), GMB1961 (24th February 2020), Gracy May (25th February 2020), Inaiá (25th February 2020), Rhogar (25th February 2020), Sadieblue (25th February 2020), Sunny-side-up (25th February 2020), wondering (25th February 2020)

  3. Link to Post #2
    United States Avalon Member Geophyz's Avatar
    Join Date
    11th February 2020
    Location
    Texas
    Language
    English
    Posts
    77
    Thanks
    395
    Thanked 734 times in 73 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I am going to try it tonight! My problem is I wake up....and look out the window.....and then the camera come out.....and sleep is the last thing on my mind.

  4. The Following 7 Users Say Thank You to Geophyz For This Post:

    Bill Ryan (24th February 2020), Franny (26th February 2020), Sadieblue (25th February 2020), scotslad (24th February 2020), Sunny-side-up (25th February 2020), Victoria (24th February 2020), wondering (25th February 2020)

  5. Link to Post #3
    Canada Avalon Member
    Join Date
    12th September 2016
    Posts
    530
    Thanks
    1,268
    Thanked 3,565 times in 505 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I will try that , probably tonight as I am always waking in the night.

    Anyone have a technique to get to sleep initially?

  6. The Following 5 Users Say Thank You to Patient For This Post:

    angelfire (25th February 2020), Franny (26th February 2020), scotslad (25th February 2020), Sunny-side-up (25th February 2020), wondering (25th February 2020)

  7. Link to Post #4
    Australia Avalon Member GMB1961's Avatar
    Join Date
    7th July 2015
    Location
    Mt Eliza, Victoria, Australia
    Age
    58
    Posts
    69
    Thanks
    382
    Thanked 427 times in 64 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Hello friends...getting to sleep if you are "wired" is difficult at the best of times and a disturbed sleep pattern can do damage to your well being and health because when you sleep it is a time to heal. I have seen many people who suffer from sleep deprivation and PTSD. I use two weighted tuning forks. 128 hz & 136.1 hz. Placed on the shoulders, the base of the neck arms and hands helps reduce the size of the amygdala and hippocampus. The Hippocampus is a complex brain structure embedded deep into temporal lobe. It has a major role in learning and memory. It is a plastic and vulnerable structure that gets damaged by a variety of stimuli. The amygdala is responsible for the perception of emotions such as anger, fear, and sadness, as well as the controlling of aggression. The amygdala helps to store memories of events and emotions so that an individual may be able to recognise similar events in the future. I have found these frequencies to be very healing for people with sleep disorders, PTSD, digestion and lowering their blood pressure. The 4-7-8 breathing technique, also known as "relaxing breath," involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. Yogic teachers around the world use this with wonderful results. Yoga Breathing or Pranayama, is the foundation of your yoga practice. It begins with deepening your breathing with the 3-part breath, then moves into more advanced breathing exercises such as Kapalabhati and the Alternate Nostril Breath. Pranayama also goes hand in hand with the Asanas. Here is an explanation of what Asanas are if you are unfamiliar. An asana is a body posture, originally and still a general term for a sitting meditation pose, and later extended in hatha yoga and modern yoga as exercise, to any type of pose or position, adding reclining, standing, inverted, twisting, and balancing poses. I hope this helps with people who cant sleep well. All the best to everyone, Glenn in Australia. Thank you to Scotslad for raising a great subject. Cheers!

  8. The Following 8 Users Say Thank You to GMB1961 For This Post:

    angelfire (25th February 2020), Franny (26th February 2020), Inaiá (25th February 2020), scotslad (25th February 2020), Strat (25th February 2020), Sunny-side-up (25th February 2020), TomKat (25th February 2020), wondering (25th February 2020)

  9. Link to Post #5
    Avalon Member East Sun's Avatar
    Join Date
    13th May 2010
    Location
    Cape Cod MA USA
    Posts
    1,451
    Thanks
    3,178
    Thanked 4,351 times in 1,088 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I do fall asleep nearly always but wake up to pee (I'm in my seventies) a few hours later.
    Problem is I'm awake for hours. I would like to go back to sleep at least for a few hours.
    Sometimes I can but most times can not.
    I believe the reason is because of drinking beer before bedtime.
    Question Everything, twice or maybe trice..........

  10. The Following 8 Users Say Thank You to East Sun For This Post:

    angelfire (25th February 2020), Chip (25th February 2020), Gracy May (25th February 2020), Sammy (26th February 2020), Satori (25th February 2020), scotslad (25th February 2020), Sunny-side-up (25th February 2020), wondering (25th February 2020)

  11. Link to Post #6
    Avalon Member Satori's Avatar
    Join Date
    26th May 2010
    Location
    Albuquerque, NM, USA
    Age
    69
    Posts
    1,271
    Thanks
    5,242
    Thanked 8,486 times in 1,239 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    H
    Quote Posted by East Sun (here)
    I do fall asleep nearly always but wake up to pee (I'm in my seventies) a few hours later.
    Problem is I'm awake for hours. I would like to go back to sleep at least for a few hours.
    Sometimes I can but most times can not.
    I believe the reason is because of drinking beer before bedtime.
    Drinking beer, or anything, too soon before going to bed certainly does not help the situation we males of advanced age face.

  12. The Following 7 Users Say Thank You to Satori For This Post:

    East Sun (25th February 2020), Franny (26th February 2020), moonlight (25th February 2020), Sammy (26th February 2020), scotslad (25th February 2020), Sunny-side-up (25th February 2020), wondering (25th February 2020)

  13. Link to Post #7
    Germany Avalon Member
    Join Date
    18th July 2014
    Location
    Germany
    Age
    57
    Posts
    244
    Thanks
    876
    Thanked 1,745 times in 237 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I've tried the 7-4-8 method for some months now. Sometimes it works, sometimes not at all.

    At least it is a good method to calm down sympathicus activity. When performed right, I get very calm, heart rate decreases and the mind gets into a state of "just be".

    I've found that it is not useful to extend the exercise across several minutes until you fall into sleep. That does not work for me.
    It is much more effective to perform the 4-7-8 method for 2 or 3 minutes only and then start breathing in a normal way.
    Last edited by Olaf; 27th February 2020 at 09:04.

  14. The Following 9 Users Say Thank You to Olaf For This Post:

    angelfire (25th February 2020), Ayt (26th February 2020), Franny (26th February 2020), Geophyz (25th February 2020), Inaiá (25th February 2020), Sammy (26th February 2020), scotslad (25th February 2020), Sunny-side-up (25th February 2020), wondering (25th February 2020)

  15. Link to Post #8
    UK Avalon Member Sunny-side-up's Avatar
    Join Date
    4th April 2013
    Location
    Between here & there
    Age
    60
    Posts
    3,722
    Thanks
    40,182
    Thanked 17,118 times in 3,440 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Deep slow unstressed breath in, out, in and out, relax, be comfortable.
    Find, observe and sink into your natural calm breath rate, be asleep

    I find doing anything with numbers (counting) in my head takes me away from relaxed mind and sleep.
    It sets me off on mediating trips.
    I'm a simple easy going guy that is very upset/sad with the worlds hidden controllers!
    We need LEADERS who bat from the HEART!
    Rise up above them Dark evil doers, not within anger but with LOVE

  16. The Following 4 Users Say Thank You to Sunny-side-up For This Post:

    Franny (26th February 2020), Sammy (26th February 2020), scotslad (25th February 2020), wondering (25th February 2020)

  17. Link to Post #9
    Avalon Member East Sun's Avatar
    Join Date
    13th May 2010
    Location
    Cape Cod MA USA
    Posts
    1,451
    Thanks
    3,178
    Thanked 4,351 times in 1,088 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I have tried a technique and can not recall where I read it, I relax and do a chant of, "I want to sleep,
    I want to sleep over and over and hopefully do fall asleep. I don't know if it works all the time
    as sometimes I think I did not sleep but when I wake (to pee) and look at the clock several hours have passed.
    So maybe it worked?
    It's something to try.
    Question Everything, twice or maybe trice..........

  18. The Following 2 Users Say Thank You to East Sun For This Post:

    Franny (26th February 2020), Sammy (26th February 2020)

  19. Link to Post #10
    UK Avalon Member Mac's Avatar
    Join Date
    17th May 2014
    Location
    Uk
    Age
    54
    Posts
    90
    Thanks
    177
    Thanked 325 times in 84 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I started listening to deep bin aural stuff to see if they worked. Does seem to induce a deeper refreshing sleep.

  20. The Following 2 Users Say Thank You to Mac For This Post:

    East Sun (26th February 2020), Franny (26th February 2020)

  21. Link to Post #11
    Germany Avalon Member Michi's Avatar
    Join Date
    17th April 2015
    Location
    Reinbek, Germany
    Age
    58
    Posts
    253
    Thanks
    1,609
    Thanked 1,422 times in 237 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Did anyone try counting these ...

    Name:  jumping_sheep.gif
Views: 377
Size:  76.4 KB


    (sorry, couldn't resist )
    "The greatest good you can do for another is not just share your riches, but to reveal to him his own."
    -- Benjamin Disraeli

  22. The Following 2 Users Say Thank You to Michi For This Post:

    Franny (26th February 2020), Gracy May (25th February 2020)

  23. Link to Post #12
    Canada Avalon Member TomKat's Avatar
    Join Date
    23rd September 2017
    Posts
    983
    Thanks
    276
    Thanked 3,780 times in 856 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Quote Posted by scotslad (here)
    Anyone tried the 4-7-8 Method....?

    Apparently if you wake up in the middle of the night and cant get back to sleep, then:

    Simply breath in for four, hold for seven seconds and exhale for eight seconds

    Anyone heard of this technique? Tried it? And proven it to work?

    Thanks and hope it helps the insomniacs out there
    I tried that the other night. Nothing relaxing about it. I find a mantra is good, along with your natural breathing. Such as I Am. Re-lax. Heal Me. Whatever...

  24. The Following 2 Users Say Thank You to TomKat For This Post:

    East Sun (26th February 2020), Franny (26th February 2020)

  25. Link to Post #13
    Avalon Member Builder's Avatar
    Join Date
    3rd June 2015
    Location
    Earth
    Posts
    250
    Thanks
    124
    Thanked 1,223 times in 233 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    Quote Posted by scotslad (here)
    Anyone tried the 4-7-8 Method....?

    Apparently if you wake up in the middle of the night and cant get back to sleep, then:

    Simply breath in for four, hold for seven seconds and exhale for eight seconds

    Anyone heard of this technique?
    Yes tried variations of it, called box breathing. Doesn't work for me. Probably only good for people without real spleep problems.
    To connect humankind with itself and the Cosmos!

  26. The Following User Says Thank You to Builder For This Post:

    Franny (27th February 2020)

  27. Link to Post #14
    United States Avalon Member Ayt's Avatar
    Join Date
    23rd December 2016
    Language
    English
    Posts
    314
    Thanks
    2,115
    Thanked 2,211 times in 311 posts

    Default Re: Trouble sleeping? Try this to fall asleep in 60 seconds...

    I learned the breathing at a natural childbirth class back in the seventies. It helped me a lot to relax during contractions, so I used it almost daily over the years since to re-group and release stress. I never actually count, but just go "in through the mouth and hold it, release slowly through the mouth" and think "I Am Still."

    I generally do this 2 or 3 times every night to fall asleep.
    I rarely have problems with sleep though. I do the breathing, enjoy the hypnogogic images for as long as I can keep them, then I'm out for 7-8 hours. I always wish I could observe the images for a longer time! They are so amazingly detailed and intriguing and absolutely anything may appear.
    "We're all bozos on this bus"

  28. The Following User Says Thank You to Ayt For This Post:

    scotslad (27th February 2020)

+ Reply to Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts