How to sleep fast: 4 tricks can help you fall asleep at night - all of them free
Falling asleep can be one of the most difficult parts of going to bed
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Sometimes the hardest part of going to bed is falling asleep. It should take 15 to 20 minutes to drift off but it can take considerably longer for many people.
Around 30 per cent of the UK suffers from insomnia and it may feel incredibly frustrating to not be able to fall asleep when going to bed. Insomnia could be down to several reasons, including too much stress in your life, too much caffeine or having an uncomfortable bed.
Dr Deborah Lee from Dr Fox Online Pharmacy explained how the body works when going to sleep.
Dr Lee said: "We sleep in 90-minute cycles, so it's normal to wake up in between cycles." If we do wake up in these cycles, Dr Lee advised: "There is no need to panic, just turn over, take some deep breaths and drift back to sleep.
The NHS advises adults to get at least seven hours of sleep per nightGETTY
Dr Lee has laid out four methods for those struggling to get to sleep at night to try.
Listen to a podcast
Podcasts have become a modern phenomenon in recent years. In 2022, there were over two million podcasts for people to select from.
The expert advised finding a podcast and listening to it as you fall asleep. The noise from the podcast can help your mind switch off and it will feel easier to sleep.
Practise mindfulness
The doctor said: "Mindfulness is a technique that prepares your mind for sleep. You learn to concentrate on something which clears your mind and allows you to relax into sleep."
With a similar concept to listening to a podcast, it helps de-clutter your mind and can help you fall asleep more easily.
Do some breathing exercises
The expert recommended: "Try four, seven, eight breathing. You can do this anywhere including lying in bed. Relax and sit or lay quietly. Breathe into the count of three slowly, by sucking in your ribs. When you do this, you are activating the vagus nerve, which causes feelings of rest and relaxation.
"Hold your breath for a slow count of seven, then breathe out slowly for a count of eight, and repeat this several times."
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These four tricks can help you fall asleep easier at night
GETTYListen to white noise
The expert advised listening to white noise as a great way to fall asleep. She said: "This is any background noise such as humming or whirring. It’s a gentle sound that drowns out other background noises. You could use a smartphone app or a white noise machine."
These four tips can help you to fall asleep quicker but the doctor recommended: "If you have done everything on the list and still can't sleep well, see your GP. You may have a sleep disorder, for example, obstructive sleep apnoea, which needs a careful diagnosis."
She added: "Insomnia is increasingly being recognised as a serious medical problem. It needs a careful assessment and a proper diagnosis."
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