There are over 50 million views for sleep hacks and tips on TikTok, suggesting that a lot of us struggle to sleep. If you are not keen on trying the viral boiled lettuce hack, there are plenty of other ways to fall asleep and we are sharing eight tips to do so.
1. Reduce any neck pain from bad sleep by taking a selfie
Neck pain can stop you from getting a good night’s sleep, so @chiroseattle suggests taking a selfie of your face and torso while lying on your side in bed. Next, draw a vertical line down the middle of your face, and another down the middle of your torso. If these lines don’t match up, your pillow is either too big or small, stopping you from getting a good sleep.
2. Psychologist suggests listing items in your that aren’t directly related – the more random, the better
A psychology professor has shared their top tip to help you fall asleep in five minutes - The Cognitive Shuffle.
When in bed, they suggest that you start listing items in your head one after the other - but make sure that they're not directly related. e.g., potatoes, Tarzan, a violin. Ideally the more random, the better. This helps keep your mind off issues that prevent you from sleeping and tires your brain out - causing you to fall asleep faster.
If you're struggling to think of random words, choose one random word (like bread). Go through each letter and think of as many words starting with that letter as possible.
3. Struggling to fall asleep? Put a pair of socks on
If you're struggling to drift off at night, there is a simple (if not slightly controversial) solution.
Your body needs to lower its temperature to fall asleep. Wearing socks increases blood flow to your feet - which helps your body cool down. According to @caseyrosenberg, this then tells your brain that it's time for bed, and helps you fall asleep faster.
If you're wondering what type of socks are best, we recommend merino wool socks. As the fibres are thick, they help warm up your feet fast whilst offering enough gaps throughout the material, to allow them to cool once the heat has built up. Or you could buy specific bed socks - which offer effective breathability.
4. If you are a couple, sleep with a pillow in between you
From slyly stealing the covers to hogging more than half the bed, sharing a bed with someone can be a recipe for an argument. However, @rezaandpuja suggests adding a pillow barrier in between you and your partner. This not only gives you more space and can stop any arguments from occurring, but it suggests independence within a relationship.
5. Drink two cups of sour cherry juice per day to improve your sleep quality
Tart cherry juice is extracted from sour cherries and can be bought from Holland & Barrett amongst other health and wellbeing shops.
A number of studies show that consuming this drink can help calibrate your circadian rhythm (also known as your internal body clock) and help promote sleep at night. This is because the juice helps increase your body's production of melatonin, which is a critical hormone for your sleep. Further studies show that those who drink cherry juice, can increase their sleep time by an average of 84 minutes, too.
Over 12,000 agree with @bradysalcido who shared the hack on their account.
6. Have a 20 minute nap everyday
If you get tired and need a nap, our bodies are designed to take that nap. @dr.karanr states that we have a biphasic sleeping pattern, which means we are built for two sleeps per day. However, make sure that you only sleep for 20 minutes as studies show that this is the best nap length. Sleeping for this period provides restorative sleep without the drowsiness after waking - so make sure to set an alarm.
7. Cheese makes you sleep better
@dr.karanr also states that cheese is packed with the amino acid tryptophan which is used by the brain to make melatonin, which, in turn, induces sleep. It's also high in calcium, which is effective in stress reduction and the stabilisation of your nervous system - both of which help you become more settled for sleep. So, don’t feel guilty about reaching for the cheese before bed.
If you are still struggling to sleep, it could be more than just your lifestyle but even your bed, and it might be time to take the plunge and invest in a better mattress. For even more tips on sleep or even decorating your bedroom, check out our Advice Centre.