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 sleep experts, MattressNextDay, have uncovered the top seven sleep hacks to help you fall asleep faster
1. Reduce any neck pain before bed 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 in your sleeping position. With the photo in front, she suggests drawing a vertical line down the middle of your face, and then down the middle of your torso. If these don’t line up, your pillow is either too big or small and needs to be replaced.
2. A psychologist suggests listing random items in your head to fall asleep faster
A psychology professor has shared their top tip to help you fall asleep in five minutes. Known as the Cognitive Shuffle, they suggest listing random items in your head that aren’t directly related i.e. potatoes, Tarzan, a violin. This helps keep your mind off issues that prevent you from sleeping and tires your brain out – causing you to fall asleep faster.
3. Struggling to fall asleep? Put a pair of socks on
To fall asleep, your body needs to lower its temperature. According to @caseyrosenberg, wearing socks increases blood flow to your feet which helps your body cool down, and signals your brain that it’s time for bed.
4. Drink cherry juice to sleep for 1.5 hours more
A number of studies (and @bradysalcido) show that consuming tart cherry juice 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.
5. Have a 20-minute nap every day
@dr.karanr states that we have a biphasic sleeping pattern, which means we are built for two periods of sleep per day – which would include an additional nap. However, if you do nap, make sure that it only lasts for 20 minutes as this provides enough restorative sleep without drowsiness after waking.
6. Eat cheese before bed for better sleep quality
@dr.karanr also states that cheese is packed with tryptophan, which is used by the brain to make melatonin and helps induce 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.
7. Sleep in a couple? Create a pillow barrier 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.