There are many reasons for nighttime wakeups - age, stress, and medical conditions, to name a few. One recommendation for either falling asleep or when you wake up in the middle of the night is doing a simple breathing exercise to slow down your breathing. Another is progressive muscle relaxation, and a third is mindfulness meditation. Some prefer a guided meditation while others like to come up with their own relaxing imagery.
Here’s a simple breathing exercise called “4-7-8”. It’s something you can do at any time of the day to relax or at night to help you fall asleep. This is how it works: the “4” represents four breaths in through your nose for four seconds. The “7” is holding your breath for seven seconds and then the “8” is exhaling out through your mouth like you are blowing through a straw for eight seconds. Start with three or four cycles of “4-7-8.” You can add more cycles if you find it beneficial.
Try it now for yourself and play the video below for audio instructions.
