The 4-minute breathing trick that puts me to sleep in 5 minutes

Most sleep advice focuses on one thing. A supplement, a habit, a hack. The reason it doesn't work is that sleep has multiple drivers and you need to address all of them together. This video covers the four-part system I use personally that has completely changed how quickly I fall asleep and how rested I feel in the morning. Check out Next Sleep’s “The Best Back Sleeper Pillow” here: https://hckait.com/nextsleep The centrepiece is the 4-7-8 breathing method. A technique that directly activates the parasympathetic nervous system and counteracts the fight or flight state that keeps most people awake. I was sceptical the first time I tried it. I was asleep before I finished the third cycle. I've used it almost every night since. Alongside that: why your room temperature is one of the most underrated drivers of sleep quality, the hot shower timing protocol that accelerates your body's natural temperature drop, and the two supplements, magnesium glycinate and inositol, that quiet the nervous system chemically before the breathing does its job. What I cover: — Why your room temperature is one of the biggest drivers of sleep quality — The hot shower and sauna timing protocol that accelerates sleep onset — Magnesium glycinate and inositol — what to take, how much, and when — The 4-7-8 breathing method — the science behind why it works and exactly how to do it — How face pressure during sleep disrupts skin repair overnight Other mentions: Magnesium glycinate: https://hckait.com/magnesium Inositol: https://hckait.com/inositol Sauna: https://hckait.com/saunaspace ----------- *MY METABOLIC TOOLKIT* 💫 Berberine (10% off: KAIT10): https://hckait.com/getsobalanced 🧂 Electrolytes (15% off): https://hckait.com/sodiielectrolytes 🥤 Protein powder (20% off): https://hckait.com/equip 🍳 Non-toxic cookware (15% off): https://hckait.com/misen 🩸 At-home insulin resistance test (10% off: KAIT10) https://hckait.com/getsowell 🔥 Continuous glucose monitor (25% off): https://hckait.com/signos 🚨 Red light therapy ($260 off): https://hckait.com/rlt ☕️ MCT oil: https://hckait.com/bulletproof *WATCH NEXT* https://youtu.be/J99-4R1UHlk https://youtu.be/nSGgUzkfYBM https://youtu.be/Pa9yl9DeAG4 *SOCIAL LINKS* Instagram: https://instagram.com/healthcoachkait TikTok: https://tiktok.com/@healthcoachkait Facebook: https://facebook.com/.com/healthcoachkait *COACHING* 7-Day Insulin Resistance Masterclass https://hckait.com/IRmasterclass *TIME STAMPS* 0:00 Why I couldn't fall asleep despite trying everything 0:57 Cold room for sleep, why your body needs to drop core temperature to sleep 1:56 Hot shower before bed, the 90-minute timing protocol that triggers sleep 2:59 Magnesium glycinate and inositol for sleep, dosage and timing 5:18 4-7-8 breathing method, how to do it and why it makes you fall asleep 6:30 How to combine all four into a sleep system that actually works *ABOUT ME* Hi, I’m Kait Malthaner (aka Health Coach Kait), a certified health and nutrition coach specialising in blood sugar balance and reversing insulin resistance. I help you simplify health so you can naturally lower blood sugar, A1c, and blood pressure, lose stubborn belly fat, and feel your best again. Getting healthy doesn’t have to be complicated. Small changes lead to big results. Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns. Some links are affiliate links, meaning I may earn a small commission at no extra cost to you. I only recommend products I personally use, trust, and love. #Sleep #SleepBetter #HealthCoachKait