Does this ‘5-step method to fall asleep fast’ work?

The 5-step method is “quick” to give results:

Relax your face: Imagine a scanner going over your body. Start at the top and relax each muscle in your face, including your tongue and cheeks. Unclench your jaw, close your eyes, and take slow, deep breaths, Dr Vora mentioned.

Release shoulder, arm, and hand tension: Feel your shoulders sinking into your bed. Move down through your arms to your fingers, relaxing each part as you go. Deep breathing is key here, Dr Vora mentioned.

Relax your chest and stomach: You might not notice, but there’s a lot of tension in your torso. As you breathe out, let those muscles go slack. Focus on the feeling of tension leaving your body, he said.

Let your legs relax: Start with your right thigh and work down to your calf, ankle, and foot. Then do the same with your left leg. Feel the tension leaving each part.

Clear your mind: With your body relaxed, do the same for your mind. “Picture yourself in total darkness, floating in peace. If thoughts intrude, tell yourself, “Don’t think.” in your head, and this works,” said Dr Vora.

Does this 5-step method work?

Agreeing with the method, Dr Viswesvaran Balasubramanian, consultant interventional pulmonology and sleep medicine, Yashoda Hospitals, Hyderabad mentioned that ensuring your bedroom is conducive to sleep by keeping the room dark, quiet, and cool and investing in a comfortable mattress and pillows to support a good night’s sleep is a must try.

The most important thing is to reduce exposure to screens before bedtime. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. “So limiting screen time can play a major role in regulation of sleep cycle,” shared Dr Balasubramanian.

What are some other measures that can help?

Maintaining a consistent sleep-wake cycle plays an important role. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, enhancing the quality of your sleep. “Also, developing a calming routine before bedtime. This could include reading a book, taking a warm bath, or practicing relaxation exercises. Establishing a pre-sleep ritual signals to your body that it’s time to wind down can also over time regulate the proper sleep cycle,” said Dr Balasubramanian.

Avoid extensive exercise closer to bedtime and instead opt for evening time (Source: Getty Images/Thinkstock)

Avoiding heavy meals close to bedtime and opting for a light, balanced snack, if one is hungry, is a simple solution. Additionally, limiting caffeine and alcohol intake, as these substances can disrupt sleep patterns by acting as stimulants can also be tried.

Dr Balasubramanian said that engaging in regular physical activity, but ensuring that these exercises are finished a few hours before bedtime can also help promote quality sleep. “Regular exercise promotes better sleep, but intense workouts too close to bedtime may have the opposite effect. Hence moderate exercise a few hours before sleep is encouraged,” said Dr Balasubramanian.

Practicing stress-reducing techniques like meditation, deep breathing, or yoga contributes to a more relaxed state of mind conducive to better sleep.

“While short naps can be rejuvenating, avoiding napping for extended periods during the day may be advised as it may interfere with nighttime sleep. If needed to nap, keeping it to 20-30 minutes is advised,” said Dr Balasubramanian.

Staying hydrated but being mindful of fluid intake close to bedtime is encouraged to ensure minimising the likelihood of waking up during the night to use the washroom.

Using white noise machines or calming sounds to drown out disruptive noises that might disturb your sleep is also beneficial in a few.

“Spending time outdoors during daylight hours is advocated as exposure to natural light helps to regulate the body’s circadian rhythm, promoting better sleep at night,” said Dr Balasubramanian.

 

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