5 tips for when you're wide awake at 3 a.m. - WaPo [View all]

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The 4-7-8 breathing method

I have tried many things to conquer my 3 a.m. awakenings. I’ve counted sheep, distracted my busy mind with psychological tricks and tried reading boring books or listening to soothing meditation podcasts. But nothing worked until I tried a special breathing exercise recommended by Breus, the sleep expert.

The technique, called the 4-7-8 breathing method, is deceptively simple. First, you inhale through your nose for four seconds. Then you hold your breath for seven seconds. Finally, you exhale through your mouth for eight seconds and repeat the steps as many times as needed.

The first time I tried it, I honestly expected it to fail. I was lying in bed wide awake at 3 a.m., and figured why not try it? As I did the breathing exercise, I didn’t feel myself getting sleepy, but I did feel calmer. Eventually, I opened my eyes and saw that it was 6:30 a.m. The sleep-tracking function on my Apple watch indicated that I had been asleep for several hours.

I’ve now been using this breathing exercise on an almost nightly basis for over a month, and it works like a charm. When I do wake up at 3 a.m., I no longer get anxious because I know that I can get myself back to sleep without much difficulty.

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