Dr Deborah Lee, a GP and sleep expert from Doctor Fox working with Comfybedss, has shared five unusual techniques that could help people fall asleep faster. The methods range from a controlled breathing exercise to a form of reverse psychology.
The 4-7-8 Breathing Method
One of the techniques Dr Lee recommends is the 4-7-8 breathing method. She advises placing the tongue to the roof of the mouth and exhaling through the mouth, noting that a strange noise may come out, but this is part of the process.
After exhaling, the next step is to close the mouth and inhale through the nose for four seconds, hold the breath for seven seconds, and then exhale through the mouth for eight seconds. Dr Lee suggests repeating this cycle until sleep comes.
Other Sleep-Inducing Techniques
Another method involves breathing only through one nostril. Dr Lee said: “If you lie on your side and breathe only through your left nostril, it may help you drift off a little bit faster. By covering your right nostril with your finger, this could help you lower your blood pressure and calm the body ready for bed time. It should start making you feel a bit dozier.”
Dr Lee also suggests using reverse psychology by telling yourself to stay awake. She explains that constantly telling yourself to sleep can drive stress and anger about not falling asleep, whereas repeating the phrase “do not fall asleep” in your head can help you drift off quicker, as the eye muscles tire out.
Mental and Physical Relaxation
Another tip is to mentally walk through the day in reverse order, starting from what you watched on TV before bed and going back to when you first woke up. This detailed recall, including meals, work tasks, and music listened to during the commute, keeps the mind occupied and prevents worrying thoughts.
Finally, Dr Lee recommends tensing the toes for 10 seconds and then relaxing them for 10 seconds, repeating until tired. This technique helps draw tension away from the rest of the body.
