May 20, 2022

Do you struggle to get a good night’s sleep?

Research shows that one in ten people suffer from chronic insomnia, and one in eight of us survive by closing our eyes for only five hours a night.

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Lynsey tests sleep hexes that are said to help you get away quickly, and ranks them out of ten.Credit: Liz Gregg

And that’s just before the epidemic – sleep disorders have been reported in about 45% of the population in many countries since the coyote struck.

Author Lance Hope, a 21-month-old mother of Jacob, Seven, Olive, Four, and Ivy, is one of the unfortunate ones.

She says: “I used to be a champion sleeper, but now I really struggle to sleep and I wake up early.

“I rarely get more than three or four solid hours. I think the years of waking up at night to settle my children have programmed my body to stay awake, even if they are asleep.

“I often wake up with a headache.”

We know the things we should avoid if we want a comfortable night – gadgets in the bedroom, caffeine and late dinner.

But what can we do to improve our sleep?

Here, Lynsey tests sleep hacks that are said to help you get out quickly, and ranks them out of ten.

Perform headstand.

Headstand before bed helps circulate fresh blood to the brain.

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Headstand before bed helps circulate fresh blood to the brain.Credit: Liz Gregg

science: Headstand before bed helps circulate fresh blood to the brain, especially the master glands – the pituitary and hypothalamus – to help you move your head faster.

It also aims to detoxify the adrenal glands, which can cause insomnia.
Lynsey says: “I am very fit and active but I found it difficult to get in the headstand and it is unlikely that many people can do that.

“I had to balance myself against a door and still find it difficult to lift my legs without help. It was stressful and if anything it hurt me more than usual before I went to bed.

“Nothing about it helped me sleep. I have a neck injury, so unless you’re a yoga pro who can easily get into this position, I’ll remember it.”

Rating: 1/10

Make a midnight breakfast

Unsaturated fats such as peanut butter can increase serotonin levels and make you feel full at night.

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Unsaturated fats such as peanut butter can increase serotonin levels and make you feel full at night.Credit: Liz Gregg

science: Unsaturated fats such as peanut butter can increase serotonin levels and make you feel full at night.
Eating bananas with peanut butter can also help you sleep, as bananas contain magnesium which helps you sleep better.

Lynsey says: “I sometimes go hungry in the morning and always have a quick breakfast.

“The science behind it made me wonder if hunger is one of the reasons I wake up at night.

“When I first woke up between midnight and 1 o’clock, I ate some banana slices spread with peanut butter. It wasn’t fun to go to the kitchen to make it and I It took me many years to get back to bed. Surprisingly, I slept much longer the next morning.

Rating: 5/10

A five minute ice bath

Cold ice baths can increase melatonin, a naturally occurring hormone that stimulates your body to fall asleep.

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Cold ice baths can increase melatonin, a naturally occurring hormone that stimulates your body to fall asleep.Credit: Liz Gregg

science: A cold bath with ice can increase melatonin, a naturally occurring hormone that stimulates your body to fall asleep.

Experts say the best time to take one is 20 minutes before Dwight comes down.

Lynsey says: “I liked the idea of ​​taking a bath before going to bed, but not cold. I threw a bag of ice into the water and went inside, panting for breath as the cold cubes were washing over me.

“At first I thought the shock would wake me up, but once I got out I felt pretty relaxed, and it was a relief to slip under the warm dew cover.

“Preparing to take a shower so late at night was a bit of a hassle after a long day. A cold ice shower will get faster, and I’m sure it will work, too.”

Rating: 7/10

Military breathing

This technique involves relaxing your facial muscles, including the muscles around the tongue, jaw and eyes.

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This technique involves relaxing your facial muscles, including the muscles around the tongue, jaw and eyes.Credit: Liz Gregg

Science: A technique developed by the US Armed Forces during World War II that helps you fall asleep in just two minutes.

This includes relaxing your facial muscles, including the muscles around the tongue, jaw and eyes. Lower your shoulders as far as they will go, then your upper and lower arms, one side at a time. Exhale, relax your chest, then start with your legs, thighs and work down.

Then spend ten seconds trying to clear your mind before you think of any of these three pictures.

You are lying in a canoe on a calm lake with nothing but a clear blue sky above you. Or, you are lying in a dark room in a black velvet cradle.

Or third, you say, ‘Don’t think, don’t think, don’t think’ to yourself for about ten seconds.

Lynsey says: “I tried it in a few nights and by the fifth night, I started catching it.

“I felt a little stupid sitting on the edge of the bed breathing and my mind soon wandered to something I hadn’t finished and I needed a lot of washing in the morning. But again and again.” The repetition of ‘don’t think’ made me feel tired. I probably fell asleep in about 30 minutes, not the two minutes he claims it will be – but it’s much better than the one to two hours I Usually I just toss and turn.

“It’s said to work for 96% of people after six weeks of practice, so I’ll keep trying.”

Rating: 6/10

Blow up the bubbles.

This technique has the same calming effect as slow, deep breathing

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This technique has the same calming effect as slow, deep breathingCredit: Liz Gregg

Science: Dr. Rachel Marie Salass, a professor of neurology at Johns Hopkins University School of Medicine in the United States, suggests this technique to help you get rid of runny nose, as it has the same calming effect as slow, deep breathing. This is what most of us can achieve without any practice.

Lynsey says: “It sounded a bit silly, blowing bubbles around the bedroom before Dewitt came down, but I was willing to do anything to help get a good night’s cup. ۔

“It simply came to our notice then.

“I plan to try it on my daughter Olivia, who is also struggling to make ends meet.”

Rating: 4/10

Wear socks on the bed.

Keeping warm feet opens the blood vessels and cools the body, signaling to the brain that it's time to go to bed.

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Keeping warm feet opens the blood vessels and cools the body, signaling to the brain that it’s time to go to bed.Credit: Liz Gregg

Science: Keeping warm feet opens the blood vessels and cools the body, signaling to the brain that it is time to go to bed.

A study by Rutgers University in the United States found that people who wear socks to bed sleep faster, sleep longer and stay awake less at night.

Lynsey says: “I have cold feet and sometimes I wake up and lie down because they are very cold and I don’t feel comfortable.

“Wearing socks made a big difference. I felt more comfortable with warm feet and I walked faster. Although I had to take them off early because my feet were so hot, I fell back asleep.

“Wearing gold socks may not be the sexiest look.

“But it’s much better than having bags under my eyes.”

Rating: 10/10

Lance’s decision

“Whether it’s headbanding, taking a shower with ice or drinking a cup of chamomile tea, sleep is not a quick fix.

“However, trying these methods stopped my mind from running and thinking about troubles at bedtime.

“Wearing socks in bed was the biggest win I ever made. It’s an easy thing to do but it made a real difference in my sleep quality.

“I definitely think breathing techniques can help you relax, even though I’m not 100% sold out militarily.”

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  1. EarHub Soft Foam Earplugs £ 4.99, Boots
  2. Myvitamins Relax Vitamins, £ 8.99, lookfantastic.com
  3. Alexander’s Ceramic Diffuser, £ 67.50, allbeauty.com
  4. Neom Perfect Night’s Sleep Pillow Mist, £ 8, neomorganics.com
  5. Kitsch Pink Silk Mask, £ 13, cultbeauty.co.uk
  6. Snoring Nose – Medium (30 night supply), 18.50, shoes
  7. Weight blanket, £ 49, kudd.ly
  8. Bed of Nails Pillow, £ 40, cultbeauty.co.uk
  9. Soothing Glow Recipe Overnight Gold Mask, 20.50, cultbeauty.co.uk
  10. Civic Sunday Candle, £ 18, soaksunday.com

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