Struggling to nod off even when you feel exhausted? Here are six simple tricks to help
We know that we should get between seven and nine hours of sleep per night, but the recent cost of living crisis has made that trickier than ever. Half the nation isn’t getting enough sleep, with a quarter getting five or fewer hours a night, according to a recent national sleep survey*. And while staying up too late watching TV or films is the cause for 19% of people, feeling stressed about finances (17%) and worrying about work (15%) are also often to blame.
If you’re lying in bed wide awake, mulling over your bank balance into the early hours on a regular basis, counting sheep just won’t cut it. Try these expert-approved, natural techniques, which could have you drifting off in no time.
1 THE SOOTHING SOUNDSCAPE
Instead of listening to relaxing music, try some ASMR sounds instead. ‘ASMR stands for an autonomous sensory meridian response, which is a tingling sensation that originates from the back of the head and down the spine,’ explains life coach Kevin Scheepers. ‘It’s a relaxing, almost addictive sensation that can be triggered by listening to particular sounds or watching certain actions – it increases comfort and can help induce deep sleep.’ Download an app such as ASMR Brain Tingles (free, Apple & Android).
2 THE CALMING BRAIN SCAN
Lying in bed unable to sleep? Try following this technique by Neil Shah from The Stress Management Society…
✣ First, give your body a quick scan from head to toe making a mental note of any tension or feelings of discomfort. You’ll hopefully be much more relaxed afterwards.
✣ As you take a deep breath in, raise the shoulders towards the ears and hold them for a few seconds. You will be able to feel the tensions that may be accumulating in your shoulders.
✣ Then take a long, slow breath out and drop the shoulders down. Repeat this several times.
✣ Place the fingers of both hands at the base of your skull. Apply slow, circular pressure from the base of the skull to the base of the neck.
✣ Now close your eyes and relax all the muscles in the face. Be aware of your eye muscles, your jaw and forehead. Place the fingers of both hands on each side of the temples and slowly and gently massage in a circular motion. Repeat several times.
✣ Finish by cupping your hands over your eyes and holding for several seconds. This helps to release tension and tightness in the face.
3 THE BLINKING TRICK
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