{"id":4881,"date":"2025-01-12T12:00:11","date_gmt":"2025-01-12T17:00:11","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=4881"},"modified":"2025-01-12T12:00:11","modified_gmt":"2025-01-12T17:00:11","slug":"stop-counting-sheep-this-cardiologist-shares-a-very-simple-trick-to-fall-asleep-in-60-seconds","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/health\/stop-counting-sheep-this-cardiologist-shares-a-very-simple-trick-to-fall-asleep-in-60-seconds-4881\/","title":{"rendered":"Stop counting sheep: This cardiologist shares a very simple trick to fall asleep in 60 seconds"},"content":{"rendered":"<p>Do you struggle to fall asleep at night? You&#8217;re not alone. For many lying awake, counting the minutes until morning can feel like an endless battle. But according to cardiologist Magdalena Perell\u00f3, <strong>a simple breathing technique could be the solution you&#8217;ve been looking for<\/strong>.<\/p>\n<p>The method she recommends is also a tool for improving overall health. Backed by science and widely endorsed by experts, this practice offers profound benefits, from <strong>reducing stress to promoting heart health<\/strong>.<\/p>\n<h2>The 4-7-8 breathing method and the science behind it<\/h2>\n<p>The technique is called <strong>4-7-8<\/strong>. Here&#8217;s how it works:<\/p>\n<ol>\n<li>Inhale deeply through your nose for four seconds.<\/li>\n<li>Hold your breath for seven seconds.<\/li>\n<li>Exhale slowly through your mouth for eight seconds.<\/li>\n<\/ol>\n<p>Repeating this pattern a few times helps activate the parasympathetic nervous system, which induces relaxation and lowers heart rate. By focusing on your breath, <strong>you shift your body from a state of alertness to one of calm<\/strong>, making it easier to drift off to sleep.<\/p>\n<p>While falling asleep faster is a significant benefit, the 4-7-8 method offers more than just quick relaxation. Dr. Parall\u00f3 explains that it can also:<\/p>\n<ul>\n<li><strong>Reduce anxiety<\/strong>: Controlled breathing helps calm the mind and manage stress.<\/li>\n<li><strong>Lower cortisol levels<\/strong>: Chronic stress can lead to various health issues, including weight gain and high blood pressure. This technique helps keep cortisol in check.<\/li>\n<li><strong>Support heart health<\/strong>: A slower heart rate and reduced blood pressure mean less strain on the heart, lowering the risk of cardiovascular disease.<\/li>\n<\/ul>\n<p>These benefits go hand-in-hand with <strong>improved mental clarity and emotional balance<\/strong>.<\/p>\n<h2>Why good sleep matters for your health<\/h2>\n<p>Getting a good night&#8217;s sleep\u2014<strong>between seven and nine hours<\/strong> for most adults\u2014is crucial for physical and mental well-being. During sleep, your heart rate and blood pressure drop, allowing your cardiovascular system to recover. Chronic sleep deprivation, on the other hand, increases the <strong>risk of hypertension, heart disease, and strokes<\/strong>.<\/p>\n<p>Sleep also strengthens your immune system by promoting the production of infection-fighting proteins called cytokines. It enhances cognitive function,<strong> improving memory, focus, and decision-making skills<\/strong>. Having poor sleep night after night can lead to irritability, heightened anxiety, and a greater risk of depression.<\/p>\n<p>Adequate sleep also plays a critical role in <strong>regulating hormones that control hunger and metabolism<\/strong>. The lack of sleep can disrupt these hormones, leading to weight gain and an increased risk of metabolic disorders like diabetes.<\/p>\n<h2>The path to better sleep nights<\/h2>\n<p>Apart from implementing the 4-7-8 method recommended by Dr. Parell\u00f3, you can practice other healthy sleep habits, like <strong>sticking to a consistent bedtime, minimizing screen time before bed, and creating a calming environment to favor sleep<\/strong>. Small changes like these can greatly enhance your sleep quality and you can start seeing changes soon.<\/p>\n<p>Ready to adopt the 4-7-8 technique? Test it out and start enjoying <strong>restful nights of sleep while investing in your long-term health<\/strong>. With this simple trick, you can let your breath guide you to a peaceful slumber.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you struggle to fall asleep at night? You&#8217;re not alone. For many lying awake, counting the minutes until morning &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Stop counting sheep: This cardiologist shares a very simple trick to fall asleep in 60 seconds\" class=\"read-more button\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/stop-counting-sheep-this-cardiologist-shares-a-very-simple-trick-to-fall-asleep-in-60-seconds-4881\/#more-4881\" aria-label=\"Read more about Stop counting sheep: This cardiologist shares a very simple trick to fall asleep in 60 seconds\">Read more<\/a><\/p>\n","protected":false},"author":5,"featured_media":4884,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-4881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","resize-featured-image"],"_links":{"self":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/4881","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/comments?post=4881"}],"version-history":[{"count":0,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/4881\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media\/4884"}],"wp:attachment":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media?parent=4881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/categories?post=4881"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/tags?post=4881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}