It’s been an exhausting day and you can’t wait for your head to hit the pillow to get the sleep and rest you need.
But even when you’re exhausted, you’re still struggling to drift off as your mind keeps racing – sounds familiar?
Trouble sleeping is common and it seems people across the UK are having trouble getting to the dreaded land of the nod.
In the past seven days, Google searches for ‘sleep cycle’ have increased by 130% in the UK with the search term ‘why I have trouble sleeping’, also up 100%.
If you’re one of these Brits then you probably feel like you’ve tried every method to go to sleep, whether it’s counting sheep or blocking out every inch of light.
Sign up TikTokA doctor has revealed a hack to fall asleep quickly, when all else has failed.
However, Dr Karan Rajan has warned against trying ‘forceful hacking’ until you have exhausted other methods.
“You can oversleep by trying not to doze off,” he explains.
“This trick is called paradoxical intent. If I asked you not to think about a polar bear, the first thing you would do is think of a polar bear.
“Your body works on the same principles. Don’t force yourself to sleep and make that your main thought.
“Do the opposite and lie still in bed, open your eyes and say to yourself ‘I’ll wake up’.
“Your body will do the opposite and you will eventually feel tired and fall asleep.”
He adds that there are other ways you can ‘optimize’ your sleep, and the technique is ‘game-ending’.
OPTIMIZE YOUR SLEEP
Dr Rajan previously revealed some of the best sleep hacks you can try if you’re having a hard time, including 10-3-2-1 method.
Here’s how to sleep better with the 10-3-2-1 tip, he explains. Ten hours before bed, no more caffeine is needed.
“This is how long it takes your body to clear it from the bloodstream and clear the effects.”
Caffeine is a stimulant, which is why many of us drink it in the morning to help us feel a little more energized.
Drinks that contain a lot of caffeine including coffee, tea, energy drinks and other soft drinks such as cola.
If your normal bedtime is 10pm, then Dr Raj’s method means you can’t drink any more caffeine after 12pm.
His next tip is that three hours before bedtime, you avoid large meals.
“This helps avoid heartburn and disrupted sleep,” he explains. “Also, avoid alcohol as this impairs your REM sleep.”
When we sleep, we move between different stages of both non-REM and REM sleep.
REM (rapid eye movement) sleep begins about 90 minutes after we go to bed.
This is very important because it is sleep that stimulates our brain and at this stage we are also more likely to dream.
The next tip, it’s two hours before bed, you should take a break from work. Dr Raj says this puts you in a good state of mind – there’s no way you’ll be able to sleep if you’re still haunted by thousands of unread emails in your inbox.
An hour before bed, Dr. Raj says you should cut out your screens.
He added: “That means Netflix too! Blue light inhibits melatonin production which delays sleep.”
https://www.thesun.co.uk/health/17519740/doctor-secret-hack-fall-asleep-quickly-all-else-fails/ I’m a doctor and this is the secret to help you fall asleep quickly when all else fails