Sleep has never been my strong suit. Pregnancy insomnia hit me hard with both of my boys, and after Colin was born, the combination of night wakings, hormones, a nearly complete inability to nap during the day and being lousy at sleeping in general left me feeling exhausted all the time. I couldn’t take any kind of medication to help, since I needed to be able to wake up to tend to baby overnight, and after several months of prolonged sleep deprivation, I was basically a walking zombie.
Suffice it to say I was not excited about the newborn stage this time around.
So when I was randomly surfing Facebook one night while I was up feeding the little guy, I stumbled upon this link: How I Learned To Fall Asleep Fast. Since my trouble with night wakings was forcing my body to wind back down and fall back asleep, you can only imagine how happy I was to stumble upon this gem. And because it has actually helped me quite a bit, I can’t help but want to share it with all of you.
Essentially, the article explains a breathing exercise that is designed to slow down your heart rate and calm your body. It can be used not only to help fall asleep but in stressful situations (hello screaming baby, tantruming toddler – I have plenty of these too) to help relax. Here’s how you do it. Exhale completely, and then breathe in through your nose for a count of 4. Then hold your breath for a count of 7 and then release through your mouth for a count of 8, ideally in the yoga style of a loud exhale with your tongue at the roof of your mouth behind your front teeth. Repeat for four cycles.
Laying in my bed at 1 a.m. after reading about this while feeding Asher, I tried it out. In for 4. Hold for 7. Out for 8. I don’t exaggerate when I say that I could feel my heart rate slow down. I repeated as I tried to clear my mind about the worries of how long I would actually get to sleep before he woke me with his hunger cries once more. In for 4. Hold for 7. Out for 8. Keeping my eyes closed, the lids began to feel heavier, and I felt my body relaxing. A few more rounds and I was out cold.
For those who want a more visual explanation, here is Dr. Andrew Weil explaining and demonstrating the method himself:
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Do you have trouble falling asleep after baby’s night wakings? What strategies help you fall back asleep?
hostess / cantaloupe / 6486 posts
Breathing has always been my go to to help me sleep! I suck at naps so night sleep is where it’s at for me. I always try to avoid stimulating myself in the middle of the night (even if I’m feeding a baby!!) but taking deep breaths has always been super helpful to me!
wonderful kiwi / 23653 posts
I am def gonna try this!
pear / 1696 posts
I love Dr. Weil! Glad you shared this. I did something similar after LO was born. I am also not the best sleeper and I aaaalways had a hard time falling back to sleep in the middle of the night.
blogger / pear / 1964 posts
This was on my list of posts to write as I struggle sooo much with falling back to sleep after a middle of the nursing session. I do a lot backwards counting from 100 to 1, and then do it by 2s and 3s depending on how frantically my mind is racing. Thanks for a new method to try!!
grapefruit / 4649 posts
I saw this a couple of weeks ago and tried it and it really helps! I am a pretty good sleeper but the middle of the night wake ups are really hard some times!
nectarine / 2086 posts
I saw this too and felt like it didn’t work for me. But DH loves it and does it all the time now when we are going to sleep and I find it so annoying! lol, maybe I should give it another try.
nectarine / 2086 posts
@Mrs. Tricycle: that’s also my go to trick!
grapefruit / 4235 posts
When I can’t sleep I tighten, hold, and then loosen my muscles and joints, starting from my toes, to my feet, my ankles, on up the whole way to my head. By the time I get to my head I am soooo relaxed and sleepy.
pear / 1547 posts
@Mrs. Tricycle: me too, although usuall back from 1000. Sometimes I count from one in primes…fall asleep trying to figure out the next one! That’s for when I need major distraction
nectarine / 2028 posts
You have no idea how much I needed this….I actually posted to the boards for advice a few months ago when my son (now 4.5 months old) began sleeping in slightly longer stretches and my mind would be racing when I fell asleep after feeding him. I often have earworms and cannot stop the song in my head so can’t fall asleep. I’ll be trying this tonight! Thank you again!
ETA: I’ve also tried a Progressive Muscle Relaxation which has you focus on breathing through each part of your body. I like that your method is quicker!
cherry / 141 posts
I’ve tried this a couple of times-it’s worked really well
blogger / pineapple / 12381 posts
I’m such an insomniac! My husband rarely let’s me do the 4 am feed because I don’t fall back asleep after.
pomegranate / 3716 posts
Thank you for sharing this! I’ve been struggling with insomnia and anxiety for a few weeks now and can’t wait to try this!
blogger / apricot / 378 posts
I’ve heard of this! I tried it a few times but it didn’t work for me…it definitely calmed me down, though, and helped clear my mind a bit!
grapefruit / 4213 posts
Trying this method tonight!
cherry / 108 posts
Ah yes, I read this on Facebook too and tried it out. It helped me relax a bit but never fully got me asleep. I have a problem “turning off mind”. Maybe I’ll give it a go again
pomegranate / 3225 posts
Thank you for this!!
blogger / nectarine / 2600 posts
oooh Im getting insomnia now with this pregnancy, a new experience for me Might need to watch the video tomorrow and share with my non pregnant but insomniac husband
blogger / clementine / 998 posts
interesting! is the out supposed to be silent, or does it make a “thhh” noise? i tried to skim through the video but i didn’t see him demonstrate the out.
pomegranate / 3716 posts
Tried it last night… calmed me, but didn’t help me fall asleep. But I will continue to “practice” twice daily as the video recommended!
blogger / pomegranate / 3044 posts
Great tips! I’ve actually discovered that counting backwards from 100 puts me right to sleep. I’ve never gotten past 70!
guest
I also tried this out and it works as promised!
blogger / apricot / 310 posts
I totally used this last night!! Thank you. Will is having a rough week of sleep due to a cold that won’t leave his nose.