There are few things more frustrating than when it’s late at night, and you’re physically tired, but for some strange reason, you can’t bring yourself to sleep. Sometimes sleep eludes you because you’ve got a lot on your mind. Read on to find out some tried and tested techniques that you can use to fall asleep in a matter of minutes.
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Keep your eyes open
When you’re struggling to fall asleep, you may be tempted to force your eyes shut. But, an NHS doctor, Daisy Mae proposes keeping your eyes open instead. She explained in a Mirror article that this technique known as ‘paradoxical intention’ works by tricking your mind into falling asleep when you challenge yourself to stay awake. Before you dismiss this technique as counterintuitive, hear her out:
All you need to do is lay in bed, keep your eyes open as much as you can and repeat the phrases '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.
4-7-8 method
Also known as the ‘relaxing breath’ the 4-7-8 method is a relaxation exercise that involves breathing in for four counts, holding that breath for seven counts and exhaling for eight counts, according to CNN. The technique was popularized in 2015 by integrative medicine specialist Dr. Andrew Weil. He explains that keeping to the ratio of four, then seven and then eight counts is more important than the time you spend on each phase.
Play it back
A third unconventional method that Dr Mae recommends involves mentally playing back your day in reverse. She explains that doing this helps trick your mind into falling asleep in no time.
Run through what your day consisted of while you lay in bed, but do it starting from getting into bed in the evening, to waking up first thing that morning. This will keep your mind clear of any worries, and it will be a bit more challenging and mundane than running through your day in the right order.
Sources used:
CNN: The 4-7-8 method that could help you sleep
Mirror: Doctor shares unusual 'open eye' trick that will help you fall asleep in minutes
Sleep Foundation: How to fall asleep fast
