Do you often find yourself jolted awake in the early hours, struggling to drift back into slumber?
It’s an exasperating experience, particularly when you start counting down the hours left before your alarm rings. Insomnia is a widespread issue in the UK, with one in three people believed to be affected.
Insomniacs may struggle to fall asleep, lie restless throughout the night, or frequently wake up and grapple to return to sleep. The Sleep Foundation reveals that nocturnal awakenings are quite common, impacting over 35 per cent of individuals at least thrice a week.
Various factors can trigger this, ranging from a snoring partner to fluctuating room temperatures or even a noisy vehicle passing by. Internet entrepreneur David Longacre has divulged three effective sleep hacks that have helped him seamlessly slip back into sleep after waking up mid-sleep.
The digital content creator confessed that he used to wake up during the night and panic upon checking the time and calculating the remaining sleep hours before his day begins. Despite trying « every breathing technique in existence », it was only after « months of research » that he discovered something intriguing about our brain’s sleep system, reports Surrey Live.
This led him to identify three strategies that enable him to « instantly fall back to sleep every single night ».
Forget the old adage of « counting sheep or using lavender spray » for a better night’s sleep – the secret lies in « working with your brain’s natural patterns ». Sleep guru David has revealed a technique that starts from the moment you wake up.
He urges you to convince yourself, ‘I’ve been asleep for hours and I’m still very sleepy’. Though it may seem « weird », David assures that this method « actually works ».
The reason behind its effectiveness?
It combats « sleep anxiety comes from focusing on how much sleep you’re losing if you stay awake » which often stems from fretting over potential lost slumber if you don’t quickly drift back off. By reassuring yourself of ample rest already gained and ongoing sleepiness, you encourage your brain to maintain a « keep you in a drowsy state that makes you fall back sleep naturally » conducive to naturally falling asleep again.
Additionally, David suggests « dropping your body temperature ». He explains that cooling down is key for sleep induction and advises letting one foot peek out from under the covers as a « natural thermal regulator ».
But David’s most emphatic recommendation is what he calls the ’90 seconds reset’ – a trick he deems the « most powerful ». Detailing the practice, he instructs: « As soon as you wake up, clench every muscle in your body as tight as you can for 10 seconds. Then release completely. Do this three times. This floods your body with relaxation hormones and tricks your nervous system in to sleep mode. »
This process, he claims, releases relaxation hormones and essentially dupes your nervous system into slipping back into sleep mode.
From personal experience, David highlights his own shift from 30 minutes to just five to fall back asleep by applying these techniques. « These three techniques work because they trigger the body’s natural sleep mechanism. »
Although numerous strategies may assist in inducing sleep, it’s essential to consult a GP if you’ve been struggling with sleep for an extended period, particularly if it’s impacting your day-to-day life.
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