10 February 2023 , 11:13
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If you've ever spent what feels like hours tossing and turning, trying to sleep, then you'll understand how frustrating it can be - especially because it always seems to happen when you need to be awake early the next day.
Thinking about not being able to sleep is likely to make the problem worse, but luckily a sleep expert has shared a technique that will help you fall asleep in under five minutes, which will be a relief to many.
Rosie Osmun from Eachnight.com has explained that just making slight changes to your sleep schedule can help you drift off easier, without counting sheep.
Sometimes, it can be tough to get to sleep (Stock Image) (Getty Images/Westend61)If you can't sleep, the worst thing you can do is look at the clock. Obsessing over the time you've got left until you have to wake up can ultimately make it harder to sleep. Instead, try this simple trick which may help you fall asleep fast.
A simple technique called progression muscle relaxation (PMR) can help your body relax before bed, Rosie says.
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She added: "Aiming to ease any tension, the focus of this technique is to tense your muscles briefly before relaxing them."
Here is how to do the technique:
- Close your eyes and breathe slowly
- Tense your entire face (eyes, mouth, nose, jaw, and lips) for approximately 10 seconds, then breathe deeply and relax your muscles
- Repeat this procedure of tensing and relaxing muscles down your body, from your shoulders and neck, all the way down to your calves and feet
Rosie also recommends keeping electronics out of your bedroom as much as possible to avoid a disrupted night's sleep - so that means no late WhatsApp group chats with your pals.
She explains: "Blue light from TV’s, laptops or phones can confuse our circadian rhythm and make it harder to fall asleep.
"Instead, try swapping looking at your phone with reading or completing a skincare routine, or any task that is relaxing enough to wind down before bedtime."
According to Rosie, the perfect bedroom temperature to fall asleep is between 60 and 67 degrees Fahrenheit (15.5C and 19.5C).
She said: "If your room temperature is too warm, this can contribute to an increase in body temperature, making it harder to drift off and achieve deep sleep.
"Instead, make sure to cool down before bed and avoid using heavy and thick blankets, especially on warmer nights."
Consistency is also key, so you should try to keep to a specific sleep schedule by sleeping and waking up at the same time each day. This will eventually make it easier to fall asleep quicker.
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Rosie added: "Also, avoid taking long naps during the daytime. Long naps can throw off your sleep schedule, delaying sleep onset at night.
"You may also experience a groggy state after napping known as sleep inertia. Instead, stick to quick 30-minute power naps when needed."
Have you tried these tips? Let us know in the comments.