Achieving a good night’s sleep is a common struggle for many, with an estimated 50 to 70 million adults in the United States facing challenges in obtaining restorative rest. In response to this widespread issue, experts have shared various techniques aimed at helping individuals fall asleep faster and stay asleep longer. Here are five effective sleep hacks to consider incorporating into your nightly routine.
1. The Military Sleep Method
The Military Sleep Method is designed to help individuals fall asleep in under two minutes. Originating from the US Army, this technique was popularized in 1981 by Lloyd ‘Bud’ Winter in his book, Relax and Win: Championship Performance. The method focuses on systematically relaxing each part of the body, starting from the face and working down to the toes.
Dave Gibson, a sleep therapist and founder of The Sleep Site, explains that the technique involves tensing muscles while inhaling, holding the breath while squeezing the muscles, and then relaxing them upon exhalation. “Once your body is relaxed, you visualize a calming scene, such as being on a boat on a serene lake,” he adds.
For those looking to enhance this experience, incorporating a guided audio relaxation exercise can be beneficial. Sleep headphones, such as those available on Amazon, can provide comfort during this practice.
2. The 478 Sleep Method
Breathwork has gained traction in recent years as a means to alleviate anxiety and promote sleep. The 478 Sleep Method is a simple breathing technique that stimulates the parasympathetic nervous system, promoting relaxation by slowing the heart rate and blood pressure.
Regular contributor Sarah Finley has tested this method, finding it effective after initial adjustments. “While the technique felt forced at first, it became easier as I focused on my breathing, allowing me to let go of daily stresses,” Finley notes. Research published in Physiological Reports supports the effectiveness of this method, indicating improvements in heart rate levels among participants.
Those interested in trying the 478 method can practice it in various settings to reduce stress, although it is most effective when performed in a comfortable sleeping environment.
3. The Scandinavian Sleep Method
Commonly known as “Sleep Divorce,” the Scandinavian Sleep Method addresses the disturbances often experienced by couples sharing a bed. This approach involves using separate duvets, allowing individuals to enjoy undisturbed sleep while accommodating personal preferences for warmth and comfort.
Sleep specialist Dr. Walt Pickut emphasizes the benefits of this method, suggesting it can help maintain cooler sleeping conditions during warmer months. While the initial investment may be higher due to purchasing two separate duvets, the potential for improved sleep quality makes it a worthwhile consideration.
4. Bed Rotting, or ‘Snerdling’
The term “bed rotting” refers to the practice of spending time in bed without a specific purpose, such as scrolling through a phone or watching television. Dr. Joseph Dzierzewski from the National Sleep Foundation suggests that this trend may be appealing to those seeking a break from daily pressures.
While occasional bed rotting can promote relaxation, it is essential to avoid excessive engagement in this behavior, which may lead to negative emotional states. Reframing this practice as “snerdling,” which means to wrap up cozily in bed, can help individuals view it as a form of self-care while remaining mindful of potential pitfalls.
Dr. Leah Kaylor warns that transforming the bed into a multipurpose space for activities other than sleep can blur the association between the bed and rest. Those experiencing prolonged feelings of low mood should consult a healthcare professional to explore underlying issues.
5. Claridge’s Duvet-Tucking Technique
Creating an optimal sleep environment is crucial for achieving restful nights. The Claridge’s Duvet-Tucking Technique, introduced by housekeeping experts at the iconic Mayfair hotel in London, offers insight into effective bedroom organization.
Anne Barnes, the deputy director of Housekeeping at Claridge’s, advises tucking the bottom of the duvet under the mattress while leaving the sides loose for ventilation. This method promotes airflow, which is essential for a comfortable temperature conducive to sleep.
Experts, including Dorothy Chambers from Sleep Junkie, support the idea of maintaining a cooler sleeping environment. Proper ventilation can significantly enhance sleep quality, and opening a window slightly can improve airflow within the bedroom.
In conclusion, these five expert sleep techniques offer practical strategies for achieving better rest. By incorporating methods like the Military Sleep Method, the 478 Sleep Method, and optimizing the sleep environment, individuals can work toward improved sleep quality and overall well-being.
