Sometimes the hardest part of bedtime is falling asleep. It should take 15 to 20 minutes to subside, but it can take much longer for many people.
Around 30% of French people suffer from insomnia and it can be incredibly frustrating not being able to fall asleep when you go to bed. Insomnia can be due to several reasons, including too much stress in your life, too much caffeine, or an uncomfortable bed.
Dr. Deborah Lee of Dr Fox Online Pharmacy explained how the body functions when it falls asleep.
Dr Lee said: “We sleep in 90-minute cycles, so it’s normal to wake up between cycles. If we wake up in these cycles, Dr. Lee advised, “There’s no need to panic, just roll over, take a few deep breaths, and go back to sleep.”
The NHS advises adults to sleep at least seven hours a night
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Dr. Lee outlined four methods for those who have trouble falling asleep 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 to choose from.
The expert advised finding a podcast and listening to it while you fall asleep. The sound of the podcast can help your mind turn off and it will be easier to sleep.
Practice mindfulness
The doctor said: “Mindfulness is a technique that prepares your mind for sleep. You learn to focus on something that clears your mind and allows you to relax before bed.
Similar in concept to listening to a podcast, it helps declutter your mind and can help you fall asleep more easily.
Do some breathing exercises
The expert recommended: “Try four, seven, eight breaths. You can do it anywhere, including in bed. Relax and sit or lie down quietly. Breathe slowly for a count of three, sucking in your ribs. When you do this, you activate the vagus nerve, which causes a feeling of rest and relaxation.
“Hold your breath for a slow count of seven, then exhale slowly for a count of eight and repeat this several times.”
These four tips can help you fall asleep easier at night
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Listen 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 a buzzing or whirring sound. It’s a soft sound that drowns out other background noise. You can use a smartphone app or a white noise machine.
These four tips can help you fall asleep faster, but the doctor recommends: “If you’ve done everything on the list and you still can’t sleep well, see your GP. You may have a sleep disorder, such as obstructive sleep apnea, that requires careful diagnosis.
She added: “Insomnia is increasingly recognized as a serious medical problem. This requires careful assessment and proper diagnosis.