FIND it a struggle to drift off to sleep? An expert has revealed how you can nod off in just ONE minute.
Sleep expert Dr Nerina Ramlakhan said the trick to falling asleep instantly is to simply give yourself a hug when you get into bed.
Dr Ramlahkan said the comforting gesture helps us to “feel safe” and can be key to getting the NHS recommended amount of seven to eight hours.
The sleep professional said: “It’s something many of us more than likely do without even realising.
“Feeling safe and relaxed before bed is the fundamental component to a good night’s sleep, and hugging yourself for at least one minute while in bed is the trick to feeling settled.”
When we hug another person, our brain releases hormones which help us to feel good, such as oxytocin and serotonin.
These hormones lead to us feeling safe, secure and establishing trust – and you get the same effect when you hug yourself.
Dr Ramlahkan added: “Simply place your right hand under your left armpit, and place your left arm over your right arm, with your left hand gently but firmly resting on your right shoulder. Focus on breathing deeply, relax and you’ll be asleep within the minute.”
Experts think our inability to fall asleep harks back to more primitive times, when our bodies would have been in constant fight-or-flight mode to stay safe.
As a result we can lie in bed late at night frustrated at ourselves for not being able to drift off.
But Dr Ramlahkan advised: “Don’t think about the sleep you need to get, as this can heighten the feeling of anxiety – too many of us are fixated on the holy grail of eight hours. Instead, consider techniques such as the ‘hugging’ pose, which can help us to drift off easily.”
And if this technique doesn’t work, you can follow the advice of Dr Hilary, who said on the Lorraine show that you can do a 4-7-8 breathing technique is inspired by yoga.
He said: “So you breathe in through your nose for four seconds, hold your breath for seven seconds and breathe out making a whooshing sound for eight seconds.
“Most people fall asleep in two minutes if they do that, it’s a really good and simple technique.”
The technique works by allowing your body to take on more oxygen, relaxing the nervous system and promoting a state of calm.
So next time you’re wide-awake late at night it might well be worth giving them a go.
And drinking more water before bed can help you beat insomnia, as it means you are less dehydrated.
