Waking up in the middle of the night can be a nuisance, but for some, falling back to sleep can pose an even greater challenge.
If you find yourself wide awake at 3am, staring at the ceiling for hours on end, then you’re likely eager to discover how to prevent this from recurring, as insufficient sleep can wreak havoc on your day ahead.
According to one sleep expert, there’s a simple and effective trick that can help you drift back off within minutes, ensuring you get enough rest for the forthcoming day. Adeel Ul-Haq, a sleep specialist from Bunk Beds, has shared one technique that can help you fall back asleep swiftly, reports Surrey Live.
He stated: “Sleep is crucial for our well-being and a lack of it can heighten the risk of numerous serious health conditions such as high blood pressure, heart disease and more. If you find yourself waking in the wee hours and unable to return to sleep for several hours, you are likely going to be sleep-deprived, but there is a straightforward solution.”
How to fall asleep instantly One of the worst actions you can take upon waking is to check your mobile phone to see the time, as the light from your screen can disrupt your natural sleep cycle and make it nearly impossible to fall back asleep. Adeel cautioned: “Avoid your phone and don’t stress out, it’s easy to become anxious about being awake but you’re only going to put more pressure on yourself. Instead, relax and trick your body into a state of calm by carrying out the eye-rolling technique.
“The technique is simple, gently close your eyes and roll them towards the top of your eye sockets, you’re trying to look towards the top of your head. Take a few deep breaths and then leave your eyes to fall back to their natural resting position, take another deep breath and repeat. It won’t be long until you’re fast asleep.”
This trick works because when you wake in the middle of the night, your natural sleep-wake cycle is disrupted and it can cause your mind to wander. The eye-rolling technique can take your focus away from your thoughts and in turn cause you to relax.
Adeel explained: “Your eyes roll back into your sockets when you go to sleep, mimicking this movement can send a signal to your body to initiate the sleep cycle again. It’s important to breathe slowly and calmly as you roll your eyes.”