Whether a poor night’s sleep is just an occasional thing or you’re one of the increasing number of people suffering from a frustrating and persistent abundance of them, there is a simple technique that requires little more than your own body to help you fall asleep—and fast. The 4-7-8 method is a breathwork practice rooted in the ancient yogic tradition of pranayama (or breath regulation), which helps relax the body and mind and subsequently eases you into sleep.

But first, a bit of reckoning: “Research has shown us that sleep is not an optional activity,” says David F. Dinges, PhD, in his study that lists the physical and mental effects of a bad night's sleep. Truly, it hurts your entire body, impairing cognition and shortening your ability to focus. Oh, it also puts you in a bad m

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