A sleep expert has shared some simple steps that could help you fall asleep in a matter of minutes.
Millions of people across the UK struggle to fall asleep at night due to stress or insomnia and techniques like counting sheep just don't work.
But a sleep expert has said there's actually a simple technique that could see you falling asleep in less than five minutes, the MEN reports.
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Rosie Osmun from eachnight.com has explained that just making slight changes to your sleep schedule can help you drift off easier.
For those struggling to sleep, the worst thing to do is look at a clock and obsess over time, or go on your phone for "just five minutes".
Rosie said there is a simple technique called progression muscle relaxation (PMR) which can help your body relax before bed.
She said: "Aiming to ease any tension, the focus of this technique is to tense your muscles briefly before relaxing them."
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 as well as considering the temperature of your bedroom as those with insomnia tend to stay warm at night.
According to Rosie, the perfect bedroom temperature to fall asleep is between 60 and 67 degrees Fahrenheit (15.5C and 19.5C).
She said: "Blue light from TVs, 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."
The sleep expert added: "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."
Rosie also advises to keep to a specific sleep schedule as consistency is key. Those who take long naps may throw off your sleep schedule and leave you feeling "groggy".
Instead, stick to 30-minute power naps when needed.
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