Sleep hacks that will help you fall asleep fast – including skipping dessert

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Today is World Sleep Day, which means we’re shedding light on important issues relating to sleep.

Since the pandemic started, many of us may have experienced problems with sleeping we didn’t have before.

Others may have struggled to get to sleep even before that.

But with the extra stress of lockdown, losing jobs, or working from home, it may be even harder to get to sleep.

Luckily, wellbeing expert Dominique Antiglio, Sophrologist at BeSophro Clinics, has shared five sleep hacks to help you fall alspeep fast.

How to fall asleep faster

Stop ‘no-sleep’ bragging

Dominique advises against “bragging” about how little sleep you’ve had, or saying you’re “too busy to sleep.

He said: “It isn’t healthy! Sleep deprivation has real health implications and is counter-productive, so we should be encouraging more sleep, not less.

“Yes, we do like being ‘on the go’, but dedicating enough time to ‘letting go’, sleep being the ultimate form, is the only way you can sustain a busy lifestyle in a healthy way.”

Ban arguments two hours before bed

Having a row before bed won’t help anyone sleep.

Dominique said: “Be mindful of the emotions you’re going through in the hours preceding going to bed, as they will impact how quickly you fall asleep and the quality of sleep.”

He recommends wrapping up arguments two hours before bed, and having them “outside of the bedroom, so the space remains a sanctuary for sleep”.

Permission to afternoon-nap

Our natural body clocks mean we have an energy slump between 1pm and 3pm if you’re having trouble sleeping.

Dominique said: “Instead of fighting it, take a 10-15-minute power nap – but no longer, as you don’t want to go into sleep deep.”

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According to him, there is a “false belief” that if you sleep during the day you won’t be able to sleep at night.

He added: “Daytime naps recalibrate the nervous system, so you feel less ‘wired’ come evening, improving your chances of falling asleep.”

Skip dessert in the evening

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This can be a tough one, but according to Dominique, sugar intake can have a “detrimental effect on the nervous system and the enablement of your body in releasing the right hormones to encourage sleep at night”.

He added: “So try to avoid high-sugar foods too close to bedtime. You can still treat yourself to a dessert, just try to have it a bit earlier!”

Hum yourself to sleep

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Dominique said: “Granted, this might have the opposite effect for your partner, but if you’re heading to bed early or have the room to yourself, practise a Sophrology humming technique that has been shown to have a therapeutic effect on the body.

“Inhale deeply, fill your lungs and as you breathe out, hum gently and evenly.

“Repeat until you're deeply relaxed and feel ready to fall asleep.

“The vibration created by the humming acts like a tuning fork to refocus the mind and bring the body into a state of calm and relaxation. It’s not quite a lullaby but works just as well!”

  • Sleep

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