SLEEP is essential to our health and well-being and those trying to get some sleep will try anything to get a good night’s sleep.
Social media is full of Sleep tips and advice to take you to the land of nods, but which one really works?
Experts say there are a number of trends that are helpful in bringing the body and mind into a relaxed state.
Relaxation is key to sleep as it allows us to lower our heart rate and relax, but this can be difficult.
The NHS says that adults need between 7-9 hours of sleep a night to help us feel refreshed.
Dr. Verena Senn, sleep specialist at Emma sleeps said using red lights could be a new part of your routine.
She told The Sun: “Sunset lights became popular on TikTok last year but did you know that red light bulbs can be used as a way to aid sleep.
“One study has shown the effectiveness of exposure to red light therapy in increasing melatonin levels and promoting sleep quality.”
Dr. Senn also emphasizes the use of breathing techniques as an alternative TikTok trend has developed.
“Slower breathing has been found to activate the parasympathetic nervous system (PSNS), bypassing the sympathetic nervous system, which is responsible for the body’s fight-or-flight response. Allow your body to relax and make it easier for you to fall asleep.
“A simple way to do this is to count each breath in your head while reducing your breathing rate. Focusing on your breathing will also help keep you away from other distractions or worries, she says.
Alex Nguyen, healthcare specialist at Hemp brand Area 52 says journaling is one of the trends that can really help you succeed.
“Writing a bedtime diary can help reduce anxiety and stress before bed, increase sleep time, and improve sleep quality,” says Alex.
“To try out the technique used in the study, take 15 minutes each night to write about a recent positive experience or any goals you need to accomplish that week.”
WAR & COSY
Another important tip, which will also help you stay beautiful and toned throughout the winter months, is to keep your socks on.
Alex says temperature regulation is an important part of falling asleep, and if you find yourself having a hard time falling asleep at home, it’s a good idea to put on a pair of socks.
“Wearing socks in bed increases blood flow to the legs and dissipates heat through the skin, which helps lower body temperature.
“In turn, this helps a person fall asleep faster,” he explains.
Dr. Senn says that temperature is one of the key factors of sleep, and your body needs to drop about 0.5-1 degrees.
She added: ‘Wearing socks at night helps to keep the feet warm and allows the blood circulation here to increase.
If you’ve scrolled through TikTok, you’ve likely seen people sipping lettuce juice before ducking under the sheets.
This may sound old-fashioned, but Alex says that drinking lettuce juice can actually help you heal because lettuce is high in lactucarium.
“Commonly known as ‘lettuce opium’, this powerful substance is a sedative that promotes feelings of relaxation and sleepiness.
The TikTok hack suggests soaking a handful of lettuce leaves in boiling water for a few minutes, then drinking the liquid to fall asleep faster.
With this in mind, focus on including salad in your dinner routine if you’re having trouble sleeping (if you don’t enjoy drinking it!), says Alex.
But Dr Senn says there’s really not enough evidence that lettuce juice really works and suggests eating foods high in protein.
“High-protein foods like eggs, nuts and even (perhaps the opposite) cheese, contain an amino acid called tryptophan that helps your body produce the sleep hormone melatonin, which in turn helps,” she says. adjust your body clock so you get a better night’s sleep.”
The next viral trend also seems strange because it involves waking up with your eyes open.
Paradoxical Intention can help you fall asleep, as this simple method of focusing around your body does the opposite of what you ask.
“This method works like when we tell our brains not to think about something, we automatically do,” explains Alex.
“So if you think you’re not going to fall asleep, do the opposite and lie in bed with your eyes open and tell yourself you’ll wake up, eventually your body will do the opposite and you’ll drift off.” go to sleep.”
Another hack that people have adopted is the weighted blanket – although this can be a more expensive hack.
Dr Senn says that this is a scientifically proven hack.
“Learn have shown that weighted blankets can not only reduce symptoms of insomnia and depression, but can also help us feel calmer and more relaxed while sleeping, thereby increasing sleep time.
“Weighted blankets simulate pressure similar to the feeling of being hugged, activating the parasympathetic nervous system. This lowers the heart rate, helps us fall asleep faster, and improves sleep quality.”
https://www.thesun.co.uk/health/17037703/sleep-expert-viral-trends-really-work/ I’m a sleep expert and these are viral sleep trends that REALLY work