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There are several techniques that may help you fall asleep quickly. One popular method is called the 4-7-8 breathing technique, which involves the following steps:
1. Exhale completely through your mouth, making a whooshing sound.
2. Close your mouth and inhale quietly through your nose while mentally counting to four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whooshing sound, while mentally counting to eight.
5. This completes one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
This technique can help to slow down your heart rate and relax your body, making it easier to fall asleep. Other things you can do to promote better sleep include avoiding caffeine and alcohol before bed, establishing a regular sleep routine, and creating a comfortable sleep environment.