Are you struggling to sleep?Experts Explain a Simple Tongue Trick That Can Put You to Sleep in 2 Minutes.

Sleep. The thing we all want more of but can’t seem to get enough of. You’ve tried it all—melatonin, white noise, counting sheep (which, by the way, never worked for anyone). Yet, there you are, staring at the ceiling at 2 AM, wondering if sleep is just a myth invented to make the rest of us feel bad.

But what if the secret to falling asleep faster wasn’t in another supplement or meditation app, but in your tongue? It sounds bizarre, but according to sleep experts, a simple tongue technique could send you off to dreamland in just two minutes. And before you roll your eyes, hear this out—there’s actual science behind it.

The Sleep Crisis We’re All Facing

Before we get into the trick, let’s talk about why this matters. Sleep deprivation isn’t just about feeling groggy in the morning. Chronic lack of sleep is linked to higher risks of heart disease, obesity, anxiety, depression, and even shorter lifespans. The CDC even calls it a public health epidemic, with one in three adults not getting enough sleep.

And yet, sleeping pills come with side effects, melatonin isn’t a magic bullet, and forcing yourself to sleep usually has the opposite effect. So, what’s left? It turns out, some of the best sleep hacks don’t require medication or expensive gadgets—just your body’s natural mechanisms.

The Tongue Trick: How It Works

Brian Clarke, a wellness expert and owner of UK Saunas, revealed a little-known method that’s gaining traction among sleep specialists. The technique is a variation of the 4-7-8 breathing method, which has long been praised for its ability to slow the heart rate and calm the nervous system.

Here’s how to do it:

1. Rest the tip of your tongue against the roof of your mouth, just behind your front teeth.

2. Keep it there throughout the exercise.

3. Gently part your lips and exhale through your mouth, making a soft whooshing sound.

4. Close your mouth and inhale quietly through your nose, counting to four in your head.

5. Hold your breath for seven seconds.

6. Exhale slowly through your mouth for eight seconds, making the same whooshing sound.

7. Repeat this cycle four times.

That’s it. No fancy equipment, no supplements—just your tongue and controlled breathing.

Why Does This Work?

It’s not magic, it’s physiology. This method works by engaging the parasympathetic nervous system—the part of your body responsible for calming you down and preparing for rest.

The tongue placement keeps your airway in an optimal position, preventing subconscious muscle tension that can contribute to restlessness.

The controlled breathing pattern slows your heart rate and increases oxygen flow, signaling to your body that it’s time to wind down.

The extended exhale triggers the relaxation response, reducing stress hormones like cortisol and nudging your body into sleep mode.

It’s basically hacking your nervous system into submission.

What the Experts Say

Dr. Andrew Weil, a renowned integrative medicine expert, has long praised the 4-7-8 breathing technique, he calls it a "natural tranquilizer for the nervous system." Studies have shown that breathwork can significantly improve sleep quality, reduce nighttime awakenings, and even lower symptoms of anxiety and depression.

While there isn’t a massive body of research specifically on the tongue trick variation, its core mechanics align with existing evidence on how controlled breathing affects sleep. Many experts believe that activating the right muscles in the mouth and throat can improve airflow, reduce snoring, and create a relaxation response strong enough to induce sleep faster.

Other Sleep Hacks That Actually Work

If you want to go all in on sleep optimization, here are some other expert-backed techniques that pair well with the tongue trick:

1. The Military Method

Originally designed for fighter pilots, this method is said to be 96% effective after six weeks of practice.

• Relax your face—tongue, jaw, and the muscles around your eyes.

• Drop your shoulders and let your arms go limp.

• Breathe out, relaxing your chest.

• Clear your mind for 10 seconds. Imagine a peaceful scene.

• If thoughts creep in, repeat: “Don’t think, don’t think, don’t think.”

2. Acupressure Points for Sleep

Traditional Chinese medicine suggests that certain pressure points can help induce sleep. Here’s a simple one to try:

• Locate the small, hollow space beneath your palm, on the pinky side.

• Apply gentle pressure in circular motions for 2-3 minutes.

• Repeat on the other hand before bed.

3. The 10-3-2-1-0 Sleep Rule

This formula is a structured pre-bedtime guide used by sleep specialists:

• 10 hours before bed: No caffeine.

• 3 hours before bed: No heavy meals or alcohol.

• 2 hours before bed: No work or mentally stimulating activities.

• 1 hour before bed: No screens.

• 0 snooze button—wake up immediately when your alarm rings.

4. The "Wind Pool" Massage

This technique involves massaging the base of your skull, where your neck meets your head.

• Interlace your fingers and cup your palms.

• Use your thumbs to press the hollows at the base of your skull.

• Move them in small circles or gentle up-and-down motions.

• Take slow, deep breaths and focus on the relaxation response.

Does the Tongue Trick Work for Everyone?

While many people find it effective, results may vary based on individual sleep issues. If insomnia is caused by chronic stress, anxiety, or lifestyle habits, you might need a combination of techniques rather than just one.

However, the beauty of this trick is that it’s simple, quick, and doesn’t require any lifestyle changes. At worst, it’s a calming breathing exercise. At best, it becomes your go-to sleep hack.

We live in a world where everything is designed to keep us awake—endless scrolling, stress, caffeine, and artificial lights. But sometimes, the most effective solutions are the simplest ones.

The next time you find yourself tossing and turning, don’t reach for another sleep aid or doom-scroll on your phone. Try this two-minute tongue trick and see if it does the job. It might just be the weirdest and most effective sleep trick you’ve never tried.