Doctor explains '4-7-8 method' to get to sleep faster

Doctor explains '4-7-8 method' to get to sleep faster Dr Deborah Lee has also outlined four other tips to help people fall asleep A doctor has outlined five ways to get to sleep at night if you're struggling. Dr Deborah Lee, a GP and sleep expert from Doctor Fox working with Comfybedss, has discussed five weird ways that might send you off to sleep faster. They include a counting method and a bit of reverse psychology. Doctor's five ways to get to sleep faster Breathe only through one nostril Dr Lee said: “If you lie on your side and breathe only through your left nostril, it may help you drift off a little bit faster. By covering your right nostril with your finger, this could help you lower your blood pressure and calm the body ready for bed time. It should start making you feel a bit dozier.” Tell yourself to stay awake “Reverse psychology at its finest. By telling yourself to sleep constantly, it’ll drive stress and anger around the fact that you’re not falling asleep. However, by doing the complete opposite, and telling yourself to stay awake, it’ll help you drift off a bit quicker. "Just keep repeating the phrase, in your head, “do not fall asleep”. Eventually, your eye muscles will tire out and you’ll be asleep before you know it!” The 4-7-8 breathing method “Put your tongue to the roof of your mouth and exhale through your mouth. You might find that a weird noise comes out of your mouth, but this is part of the process. "Once you’ve done this, close your mouth and inhale through your nose for four seconds. Then, hold your breath for seven seconds. Once you’ve gotten the four and seven out of the way, we’re onto the eight. Exhale through your mouth for eight seconds. Keep repeating this until you’re fast asleep.” Take yourself through your day “Take yourself through the day, but not just in any order, in reverse. Keep it detailed, remind yourself what you had for breakfast, lunch and dinner, what you did at work and what music you listened to in the car on your commute. "Start from what you watched on TV before bed and go back through the day taking you right back to when you first woke up. This will keep your mind occupied, not letting you think of something that might be the reason that you’re keeping up.” Tense your toes “Another weird one, but something I’ve recommended to clients is tensing their toes for 10 seconds. Tense your toes for 10 seconds, and then relax your toes for 10 seconds. Keep doing this until you start to feel tired. This will help you draw tension away from the rest of the body.”