If you lie awake tossing and turning for hours, try these tricks to help you doze off quickly
Use the 4-7-8 breathing technique
Controlling your breathing can reduce levels of adrenaline and cortisol and deactivate the stress cycle. Inhale through the nose for a count of four, hold your breath for a count of seven, exhale through pursed lips for a count of eight and repeat four rounds.
Body scan meditation
With your eyes closed, start at the top of your head and mentally ‘scan’ down your body. Notice any feelings, sensations or discomfort. Does that area feel relaxed or tense? Comfortable or uncomfortable? Energetic or tired? Repeat this practice for your shoulders, arms, hands, chest, back, hips, legs, feet, and so on — taking 20-30 seconds to focus on each body part. When you encounter areas of tension, breathe. Try to visualise the tension leaving your body.
Listen to ASMR
ASMR stands for autonomous sensory meridian response. It’s a relaxing sensation that can be triggered by listening to particular sounds or watching certain actions. Studies have shown it triggers a state of relaxation, which can induce deep sleep. Find ASMR sleep and relaxation videos on YouTube.
Rapid eye blinking
Lie comfortably in the dark with your eyes open. Begin counting backwards from 300 slowly, until you feel you can’t keep your eyes open any longer. Then blink as fast as you can for 30 seconds, or until your eyelids feel heavy. When you can’t blink your eyes any more, close them, and let yourself drift off.