Piu / Guides

Breathing for sleep, and for waking at 3am

Breathing will not switch sleep on like a light, but it can help your body slow down so sleep has room to arrive. Here are two ways to wind down at bedtime, and a plan for the 3am wakeup.

Keep it soft. Sleep breathing should feel easy. Do not strain, do not chase a perfect count, and stop if anything feels uncomfortable.

At bedtime: a long exhale

  1. Lie comfortably and let your jaw and shoulders go loose.
  2. Breathe in through your nose for 4.
  3. Breathe out slowly for 6 to 8.Quietly, like fogging a window.
  4. Keep going for about five minutes.Thoughts will wander. Gently go back to the count.

4-7-8 breathing

A popular pattern with a long breath out, shared widely by Dr. Andrew Weil.

  1. Breathe in through your nose for 4.
  2. Hold for 7.If that feels long, shorten the whole pattern and keep the same shape, for example 2, 3.5 and 4.
  3. Breathe out through your mouth for 8.With a soft whoosh.
  4. Do four rounds to begin with.You can do more once it feels easy.

At 3am

Waking in the night is very common. The tricky part is often the worry that comes with it. Here is a gentle plan.

  • Do not check the time. It rarely helps, and it can start the mental maths about how much sleep is left.
  • Keep the lights low. Dim light tells your body it is still night.
  • Breathe slowly. In for 4, out for 6 to 8. Let your jaw, shoulders and hands soften.
  • Let thoughts pass. You do not need to solve anything now. Lying quietly and resting is still rest.
  • If you have been awake a long while and feel wired, many sleep guides suggest getting up, keeping the lights low, and doing something quiet, like reading a few pages, until you feel sleepy. Then go back to bed.

Small habits that help

  • Get up at around the same time each day.
  • Dim the lights in the hour before bed.
  • Keep caffeine for the morning and early afternoon.
  • Keep the bedroom cool, dark and quiet.

When to see a doctor

If you have had trouble sleeping for a few weeks, feel very sleepy in the day, or a partner notices loud snoring or pauses in your breathing, please talk to a doctor. Those need more than a breathing exercise.

Questions

What is the best breathing for sleep?

There is no single best one. A slow breath with a long exhale, or 4-7-8 breathing, are popular. Choose the one that feels easy, and keep it gentle.

Why do I wake up at 3am?

There are many reasons, including stress, light, noise, temperature, alcohol and the normal light stretches of sleep we all have in the night. If it happens a lot and you feel tired in the day, talk to a doctor.

Should I look at the clock?

Most sleep guides suggest not to. Seeing the time tends to start the worrying and the maths. Turn the clock away if you can.

More guides

This is general wellbeing information, not medical advice. Breathing exercises are for everyday stress and do not treat any condition. If you feel unwell, or if this keeps getting in the way of your life, please talk to a doctor.