Many of us struggle to get a good night’s sleep (Image: apomares via Getty Images)
We’re all familiar with the frustration of lying awake in bed, desperately wanting to fall asleep but finding it impossible.
Countless people struggle to nod off owing to various factors including their environment, everyday worries, and uncomfortable temperatures. Beyond being irritating, insufficient sleep can contribute to serious health issues over time.
Fortunately, there are numerous methods available to help us drift off more easily.
A sleep expert has shared seven unconventional sleep strategies to assist those who may be finding it tricky. Katherine Hall previously joined forces with Happy Beds to offer a range of tips designed to help you prepare for slumber.
One technique is even claimed to work in just two minutes.
While somewhat unconventional, Katherine’s initial suggestion is completely free and readily available to anyone physically capable of attempting it.
Dr Hall recommends performing a straightforward two-minute headstand before bed to help circulate freshly oxygenated blood to your brain, particularly the master glands: the pituitary and hypothalamus, reports the Liverpool ECHO
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She added: “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 technique she recommends is reading a bedtime story. Dr Hall explained: “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, she cautions against reading on a digital device, warning that blue light emitted from screens will prevent you from drifting off. Blue light can hinder the release of the sleep hormone melatonin, resetting the body’s internal clock to an even later schedule.
She added: “Just one hour of screen exposure can delay your melatonin release by 3 hours.”
Further advice includes lowering your body temperature by wearing lightweight pyjamas and using a light blanket, and, perhaps surprisingly, attempting 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.
“This is also referred to as remaining passively awake. It’s all about being aware and accepting any negative thoughts or worries that usually keep you awake, instead of fighting or blocking them. With paradoxical intention, you learn to stop spending energy on getting rid of what you don’t want, and start putting energy into what you do want…sleep!”
