It’s estimated that nearly one in five people in the UK don’t get enough sleep which can affect their physical and mental health.
But sleep expert Adeel ul-Haq has a nighttime routine to fall asleep within two minutes and have an unbroken sleep of up to 10 hours at a time.
Adeel has explained a number of secrets to a good night;’s sleeping, finishing with the one he uses himself to get to sleep in around 100 seconds.
He told BunkBeds.co.uk: “I always try to exercise for an hour a day, this can be anything from walking to going to the gym, it doesn’t have to be complicated, as long as I get to move around, it helps me feel more tired when it comes to bedtime.
“However, I never exercise rigorously after 6 pm as studies have shown this can have a negative effect on your sleep. For me, exercising early in the morning allows me to go about my daily routine and feel tired when I jump into bed and I can fall asleep in less than two minutes.
“Spicy foods before bedtime can increase the chance of heartburn and indigestion, foods such as red peppers can increase your core temperature making it difficult to fall asleep. Instead, aim to eat foods such as almonds, turkey, kiwi, salmon, mackerel and white rice throughout the day can give you vital nutrients needed for sleep.”
Adeel said that all electronic devices are banned from his bedroom, as blue light can interfere with melatonin production which disrupts our sleep.
“I ensure my bedroom is dark,” he said, “and set the thermostat to 16.5C as a slightly cooler room is easier to fall asleep in. You may want to find the temperature that works best for you, I’d recommend anywhere from 16-18°C.”
The expert also recommended having a regular routine, saying that if you can train your body to fall asleep at the same time and wake up at the same time then your sleep will improve.
“I do this by setting two alarms every day. The first to wake me up, the second to when I start my nighttime routine. When the second alarm sounds, I will begin my sleep routine where I will have a warm bath around two hours before bedtime. This allows my body time to cool down, which tells my body it’s time for sleep.”
For many people, falling asleep can be the most challenging part of getting a good night’s rest. To overcome this struggle, Adeel uses the military sleep method.
“If I don’t fall asleep quickly then my mind starts to wander and it can keep me up for hours, so I use the military sleep technique to get to sleep quickly,” he said. “All you need to do is lie flat on your back, close your eyes and breathe slowly. Next, visualise your body and go from head to toe relaxing individual body parts.
“Try to picture yourself sinking into your bed, while taking deep but slow breaths. If you don’t get it right away, keep practising and you will find yourself nodding off in no time at all.”
