“4-7-8 “: A Technique To Make It Easier For A Child To Go To Bed
If your little one is having trouble sleeping, 4-7-8 technique can be a good help to help you relax and get sleep.
This technique, called “4-7-8,” includes easy steps to improve breathing using diaphragm control.
The goal is to get in more oxygen, relax your muscles and calm your little one’s mind.
The 4-7-8 technique, created by Andrew Weil, a professor at the University of Arizona, helps control breathing and restore blood oxygen levels to normal levels.
This reduces the heart rate and helps the child relax and fall asleep. Exercise is a natural sedative for the nervous system.
Unlike traditional medical methods, this technique works immediately. With repetition and practice, it becomes even more effective.
When your child adopts the method every day, it becomes a very useful tool at bedtime.
4-7-8 technique
The 4-7-8 breathing exercise is very simple. It doesn’t take much time and can be tried anywhere and in any position. However, sitting upright is the ideal position for this exercise.
First, your child should place the tip of their tongue against the edge of the palate just behind the upper teeth. The tongue should remain in this position throughout the exercise.
The child should then breathe orally around the tongue. If this is uncomfortable, he can try squeezing his lips together lightly.
The third step is to exhale completely through the mouth and quietly through the nose, with the child falling to four in his mind.
He should hold his breath and count to seven before he exhales orally. He may sound a little as he exhales, counting to eight.
In order for him to do the whole exercise properly, he needs to repeat this in its entirety four times.
Easy technology
Thus, when using this technique, the child should always inhale quietly through the nose and out loudly through the mouth.
The tip of the tongue should remain in the same position, and exhalation should be taken twice as long as inhalation.
The time your child spends doing the exercise is not the most important thing, but the 4-7-8 ratio.
If your little one has difficulty holding their breath, you can start with a shorter duration. Just keep the relationship between inhalation and exhalation the same.
Once your child has received some exercise, you can slow down the rhythm and get him used to breathing in and out deep.
Other tips to make your child sleep more easily
Don’t let your little one suffer from the disadvantages of lack of sleep!
As a parent, you can help her get a good night’s sleep by creating a consistent and predictable bedtime schedule.
This should include about 30 minutes of relaxing activities such as a story or a soothing bath.
Put dark curtains on the window and keep the rest of the home as quiet as possible. This will help your child calm down and sleep peacefully.
The benefits of a good night’s sleep
Having a good night’s sleep has many important benefits for your child. These are among the most significant:
- It promotes growth. When children sleep, their bodies produce growth hormone.
- A good night’s sleep increases your ability to concentrate. Getting the necessary sleep improves the child’s ability to concentrate.
- It reduces behavioral problems. Both children and adults can suffer from behavioral problems when they do not get enough sleep. These can appear in different ways.
- Sleep improves school success. Children who get enough sleep do better in school. In general, they are more active and vigilant and have a better attitude. Union problems can also negatively affect a child’s cognitive development.
- It reduces the risk of obesity. Children who sleep enough have a lower risk of childhood obesity. This is because the hormones that control hunger are directly related to sleep quality. If a child doesn’t get enough sleep, his appetite takes over and he doesn’t know when he’s eaten enough.
Getting your child to sleep on time is important for many aspects of life, and the 4-7-8 technique we are now introducing can be a really helpful help for many parents.
