3/12/2024 0 Comments 8 . . .![]() Once you get the hang of it, you can use the technique while lying in bed.ĭuring the entire practice, place the tip of your tongue against the ridge of tissue behind your upper front teeth, as you’ll be exhaling through your mouth around your tongue. Practicing in a calm, quiet place could help, said Robbins. The 4-7-8 method doesn’t require any equipment or specific setting, but when you’re initially learning the exercise, you should sit with your back straight, according to Weil. “It does not ‘put you to sleep,’ but rather it may reduce anxiety to increase likelihood of falling asleep,” said Joshua Tal, a New York state-based clinical psychologist. And that’s exactly what we need to do before we go to bed.” “But exercises like the 4-7-8 technique give you the opportunity to practice being at peace. “What a lot of sleep difficulties are all about is people who struggle to fall asleep because their mind is buzzing,” said Rebecca Robbins, an instructor in medicine at Harvard Medical School and associate scientist in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston. How to put a crying baby to sleep, the scientific way High angle view father carrying son while standing at home Cavan Images/Getty Images
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