How To Fall Asleep Instantly



Written by: Kat Gal

Are you struggling to fall asleep every night?

I have a little hack for you that can help you fall asleep instantly.

The “4-7-9” breathing technique is known to remove stress and relax your body. You can use it during the day to calm yourself down or center yourself. But it is also an amazing tool to help you fall asleep at night.

It is an effective method because it is incredibly powerful at removing carbon dioxide quickly from your body and also encouraging oxygen absorption that leads to relaxation. Additionally, it can also slow your heart rate down, thus encouraging sleep.

Here Is How To Practice the “4-7-8” Breathing Technique:

1. Exhale through your mouth in a way that makes a whooshing sound.

2. For a count of 4 seconds, inhale through your nose.

3. For 7 seconds, hold your breath.

4. Finally, for 8 seconds, exhale through your mouth.

5. Repeat this cycle 3-4 more times (you may fall asleep before it ends).

To get the perfect night’s rest, it is also important to prepare your body for sleep:

  • Try not to eat 2-3 hour before going to bed.
  • Avoid all sugar and caffeine at least 2-3 hours before bedtime. Generally, try to avoid processed sugar and caffeine throughout your whole day too.
  • Avoid serious exercise 1-3 hours before bedtime. Stretching and gentle yoga is okay and may even be beneficial to help you to relax.
  • Cut back on drinking liquids 1-2 hours before going to sleep so that you don’t have to get up to go to the bathroom. If you do drink anything, make sure it is water or a caffeine-free, relaxing tea, such as chamomile.
  • Turn off all electronics 1-2 hours before bed. If you really have to work late or must watch one more youtube video, still give yourself a minimum of 30 minutes free from technology before sleep.
  • Dim the lights 30 minutes to 2 hours before bedtime.
  • Use calming essential oils, such as lavender oil.
  • Read, meditate, listen to relaxing music, or cuddle calmly with your partner or fur-kids for half an hour before going to sleep.

If you follow these tips, your sleep will improve, guaranteed. Give them a try.

Do you have any other tips to help you fall asleep faster, sleep better and wake up energized? Share your tips with us in the comments below. As always, we’d love to hear from you.


Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal


What Our Clients Say*

During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.

-Lynne, Longwood FL

I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!

-Jaclyn, Martinsburg NE
View More Testimonials
*Results may vary by individual

Join The Movement

Mindset MasteryNutritional GuidanceFitness TipsCommunity Support
Join Now