It is 0100 hrs in the morning and you are having a difficult time trying to sleep. Your mind is racing with thoughts — All that you did through the day. The presentation could have gone better maybe? That grocery list that you forgot to carry? Oh and lunch at that new restaurant was bad. I am never going there again.

Arrghhh! You have this perfect morning routine planned out for tomorrow and now it is disappointing that its already one and you aren’t asleep.

Sounds familiar?

You need to realize that your PERFECT MORNING ROUTINE — starts NOT at 5 am or 6am. It starts a NIGHT prior — when you decide to put your phone down and sleep on time.

That’s the key. To sleep on time. Simple, isn’t it?

Well not so much considering how your mind starts racing — the minute your head hits the pillow.

Also, I recently came across this term called “Sleep Procrastination”.

It is a psychological phenomenon wherein one stays up late/delays going to sleep in order to catch up on some relaxation time after a long day. That does strike a chord ? Doesn’t it?

And let’s face it — every day in today’s world — is a long chaotic day. So Sleep procrastination is real and we face it EVERY SINGLE DAY.

So, what is the solution? The Gamechanging rule to a quicker, deeper sleep in literally seconds — exists! And I bear the testimony to this super amazing regime that works wonders if you too face a similar situation.

It is FAST. EASY. And most important of all — IT WORKS LIKE A DREAM!

What is the Gamechanging Sleep Rule?

It is a simple 2 set rule that you can implement.

STEP 1

Grab ALL the WILL POWER that you can and put off that smartphone for 30 seconds. Switch off TV if you have a habit of watching it late into the night. Promise yourself that you would get back to it if step 2 doesn’t work. (That ways you will find it easier to put the phone down)

STEP 2

4–7–8 Rule

1. Lie down comfortably and close your eyes.

2. Inhale from nose for 4 seconds.

3. Hold your breath for 7 seconds.

4. Exhale from mouth slowly for 8 seconds.

Repeat the cycle. You won’t even know when you fell asleep. It is miraculous. Trust me on this one.

As you follow this 4–7–8 breathwork you would realize how effective it is. And how easily you can use it anywhere. Whether to sleep or to calm yourself down when you need to. It works like wonders to reduce anxiety too.

Science behind the 4–7–8 Breathing Technique

This breathwork is based on ancient practice of pranayama in yoga which helps us gain control over our breathing. It activates our parasympathetic nervous system which is responsible for relaxation.

It brings your body into a deep state of relaxation and in words of Dr Andrew Weil “It is a natural tranquilizer for the nervous system”.

Habit Trigger

As we have been talking about in our previous posts about the importance of habit triggers in order to sustain our habits — here is a trigger that you can use to follow habit no three — the 4–7–8 breathwork.

You must know when the sleep procrastination hits you. The minute it does — that is the trigger for you to start step 1 of the habit.

Thank you!

Btw I wrote this article in a state of sleep procrastination as I badly want to sleep but I do need time for my writing also.

Time to start 4–7–8!!

Do clap and follow The Good Habit Coach. Please find time to share your feedback on the article. And if you happened to practice the breathwork — do tell how it went. Would love to hear from you all.

Goodnight and namaste :)

It is 0100 hrs in the morning and you are having a difficult time trying to sleep. Your mind is racing with thoughts — All that you did through the day. The presentation could have gone better maybe? That grocery list that you forgot to carry? Oh and lunch at that new restaurant was bad. I am never going there again.

Arrghhh! You have this perfect morning routine planned out for tomorrow and now it is disappointing that its already one and you aren’t asleep.

Sounds familiar?

You need to realize that your PERFECT MORNING ROUTINE — starts NOT at 5 am or 6am. It starts a NIGHT prior — when you decide to put your phone down and sleep on time.

That’s the key. To sleep on time. Simple, isn’t it?

Well not so much considering how your mind starts racing — the minute your head hits the pillow.

Also, I recently came across this term called “Sleep Procrastination”.

It is a psychological phenomenon wherein one stays up late/delays going to sleep in order to catch up on some relaxation time after a long day. That does strike a chord ? Doesn’t it?

And let’s face it — every day in today’s world — is a long chaotic day. So Sleep procrastination is real and we face it EVERY SINGLE DAY.

So, what is the solution? The Gamechanging rule to a quicker, deeper sleep in literally seconds — exists! And I bear the testimony to this super amazing regime that works wonders if you too face a similar situation.

It is FAST. EASY. And most important of all — IT WORKS LIKE A DREAM!

What is the Gamechanging Sleep Rule?

It is a simple 2 set rule that you can implement.

STEP 1

Grab ALL the WILL POWER that you can and put off that smartphone for 30 seconds. Switch off TV if you have a habit of watching it late into the night. Promise yourself that you would get back to it if step 2 doesn’t work. (That ways you will find it easier to put the phone down)

STEP 2

4–7–8 Rule

1. Lie down comfortably and close your eyes.

2. Inhale from nose for 4 seconds.

3. Hold your breath for 7 seconds.

4. Exhale from mouth slowly for 8 seconds.

Repeat the cycle. You won’t even know when you fell asleep. It is miraculous. Trust me on this one.

As you follow this 4–7–8 breathwork you would realize how effective it is. And how easily you can use it anywhere. Whether to sleep or to calm yourself down when you need to. It works like wonders to reduce anxiety too.

Science behind the 4–7–8 Breathing Technique

This breathwork is based on ancient practice of pranayama in yoga which helps us gain control over our breathing. It activates our parasympathetic nervous system which is responsible for relaxation.

It brings your body into a deep state of relaxation and in words of Dr Andrew Weil “It is a natural tranquilizer for the nervous system”.

Habit Trigger

As we have been talking about in our previous posts about the importance of habit triggers in order to sustain our habits — here is a trigger that you can use to follow habit no three — the 4–7–8 breathwork.

You must know when the sleep procrastination hits you. The minute it does — that is the trigger for you to start step 1 of the habit.

Thank you!

Btw I wrote this article in a state of sleep procrastination as I badly want to sleep but I do need time for my writing also.

Time to start 4–7–8!!

Do clap and follow The Good Habit Coach. Please find time to share your feedback on the article. And if you happened to practice the breathwork — do tell how it went. Would love to hear from you all.

Goodnight and namaste :)