The NHS says that around one in three of us experience difficulties with our sleep at least once in our lives and as a result it can affect our daily routines in a number of ways
Getting a good night’s sleep isn’t always as straightforward as we would hope. In fact, the NHS says that around one in three of us experience difficulties with our sleep at least once in our lives.
Not only can regular disrupted sleep leave us feeling tired and sluggish in the day. Research has also shown that it can result in poor mental health and weight gain, and raise your risk of conditions such as heart disease, diabetes and even cancer.
Luckily there are some tips and tricks that can help people improve their sleep, and while it’s not guaranteed that they’ll work, it’s definitely worth a try. Many of us know some of the common hacks like counting sheep and cutting down on coffee.
But there are lesser-known methods that some may think of as odd, the Liverpool Echo reports. Sleep psychologist for Happy Beds, Dr Katherine Hall, provided a selection of tips that will help you prepare for bed.
One of them is even said to take just two minutes. While a little unusual, Katherine’s first tip is free and simple to do for those who possess the ability to do it.
Dr Hall suggested performing a two-minute headstand before bed. This helps circulate refreshed blood to your brain, specifically the master glands – the pituitary and hypothalamus.
She explained: “It also helps detoxify the adrenal glands to help expel negative thoughts and promote more positive thinking. Practice by supporting yourself against the wall until you gain enough balance and core strength to try a freestanding headstand.”
Another trick she suggests is to read a bedtime story. Dr Hall said: “Bedtime stories aren’t just for children. Reading a book or telling yourself a fantasy story in your mind helps reduce stress.
“Choose a niche like mystery, romance, or sci-fi. Avoid non-fiction books that shift your brain into problem-solving mode. Fictional stories mimic dreams, helping your mind prepare for sleep.”
However, you should avoid reading from a digital device, she warns, as the blue light from these screens will keep you awake. Blue light can delay the release of the sleep hormone melatonin, and reset the internal clock to an even later schedule.
She added: “Just one hour of screen exposure can delay your melatonin release by three hours!”
Other tips include lowering your body temperature. You can do this by sleeping in lightweight pyjamas and with a light blanket, and, bizarrely, trying to stay awake.
Dr Hall said: “It may sound counterintuitive but to fall asleep faster, you may want to try and stay awake for as long as possible! It’s a technique called paradoxical intention. Paradoxical intention encourages you to lie in bed without doing anything to try to fall asleep. You might even want to try to stay awake in bed as long as possible.
“The idea is to tackle the worry that comes with lying in bed awake and to normalise it in your mind. Once you’ve faced this fear, anxiety reduces and you’ll soon find that you are drifting off to sleep.”
The NHS recommends speaking to your GP if:
- Changing your sleeping habits has not helped your insomnia
- You’ve had trouble sleeping for months
- Your insomnia is affecting your daily life in a way that makes it hard for you to cope
