17 December 2023 , 19:00
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With all the excitement of the festive season, and even some of the stresses that naturally come in December too, sleep may get pushed firmly to the bottom of the to-do list.
We know that getting enough sleep is important for our health and well-being, but sometimes, it just feels like an impossible task. Whether you're tempted to check your Instagram notifications, or you want to watch just one more episode of your favourite show, or you drank a coffee in the office in the afternoon in an attempt to stay awake, there are so many factors that can prevent us from drifting off to the land of nod.
According to a survey from Get Laid Beds, a fifth of people in the UK take between two to three hours to fall asleep once they're in bed - which is a whole lot of tossing and turning. However, research showed that certain pre-bed practices could make falling asleep a lot easier, and could allow you to wake feeling refreshed, rather than groggy and desperately needing to snooze your alarm.
One unusual method to sleep better is by forcing yourself to stay awake, which sounds counterproductive, right? Dr Daisy Mae, Sleep Expert from Get Laid Beds said: "There is actually a phrase to describe this, which is 'paradoxical intention', which is where you challenge yourself to stay awake, which tricks the mind into falling asleep."
She recommended laying in bed, keeping your eyes open and telling yourself 'Do not fall asleep', or 'I will not fall asleep'. "Your eye muscles should tire quickly, and hopefully you'll be asleep in no time", she shared.
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Other methods the doctor recommends are going through your day - but in reverse order. She said it "will keep your mind clear of any worries." The 4-7-8 breathing method could also work if you're struggling to nod off. You need to put your tongue to the roof of your mouth for the whole exercise, just behind your teeth, then you exhale through your mouth.
"Then, close your mouth and inhale through your nose for four seconds. Then, hold your breath for seven seconds", she recommended. The eight in the 4-7-8 method requires you to exhale through your mouth, and make another weird sound, but this time for eight seconds, according to the expert. You're supposed to repeat it until you naturally fall asleep.