00:00Still tossing and turning every night? Let me show you how to fall asleep in just four minutes.
00:05No pills, no gadgets. First, try the 4-7-8 breathing method. Inhale for four seconds,
00:10hold for seven, and exhale slowly for eight. Do this a few times. It slows your heart rate
00:16and calms your mind fast. Next, use progressive muscle relaxation. Start from your toes and work
00:22your way up. Tense each muscle group for five seconds, then release. You'll feel the stress
00:28melt away. Now, turn off all screens. Phones and TVs mess with your sleep hormones. Power them down
00:35at least 30 minutes before bed. Keep your room cool and dark. Around 65 degrees Fahrenheit is the sweet
00:42spot for deep, restful sleep. Finally, visualize a peaceful scene, waves, forests, soft rain. Focus
00:50on the details and let your brain unwind. Try this tonight. You might fall asleep before the video
00:56ends. Follow for more real-life sleep hacks.
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