A survey of the nation’s sleeping habits shows that around 30% are sleep-deprived, which can cause mental health and relationship problems.
White noise can reduce the differences between background noises, making it easier to sleep. You can use apps or free-to-use online white noise generators which are very effective in blocking background noises.
Try to stay awake
You can trick your mind into sleeping, by trying to stay awake. This is called a sleep paradox. Julie Hirst, a psychotherapist, says: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”
Charles Linden, an anxiety expert, says: “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.” This works as your body redirects your attention to breathing. This is because when you’re lost in thought, your body can breathe better.
People with insomnia usually have negative thoughts about not being able to sleep, which causes negative thoughts to get worse. Meditating for just 10 minutes a day allows you to manage your stress, removing negative thoughts.