This article was sent to me knowing I have sleeping problems and I have found this excellent advice. Trying it out and so far its a goody.
It’s called the 4-7-8 breathing technique, also known as Relaxing Breath. According to Dr. Andrew Weil, it’s a natural depressant for your nervous system, helping you fall asleep in 60 seconds by quieting the parts of your brain where stress manifests.
How it works: “Sleep is a vulnerable state and it takes body-wide permission to achieve,” Joseph Chandler, an assistant professor of psychology at Birmingham-Southern College, told Mic. “Feedback from different systems, including the stress system, must give the green light that it is safe to sleep.”
Relaxing Breath is a means of halting the hypothalamus, pituitary and adrenal gland cascade — called the HPA axis — responsible for stress reactions. When the HPA axis is activated, your ability to fall asleep and stay asleep is compromised.
The HPA cascade might cause your brain to start to “freak out” — your anxiety is keeping you wired. When you break the cascade, the feeling of relaxation tells your brain all systems are go, you’re finally safe. “This manifests in the appearance of alpha brain waves, the initial indication of entering the first stage of sleep,” said Chandler.
Source Well worth the read if you have a sleeping problem