The method for quickly falling into the arms of Morpheus, which is currently buzzing on the internet, is that of Dr. Jess Andrade on her Tik Tok account. She suggests falling asleep with socks on in bed.
Indeed, she says, “By keeping your socks on at night, your feet warm up and transmit a feeling of warmth to the body. The blood vessels dilate and then allow the body to cool down, to the ideal temperature for falling asleep.”
When you go to bed, your body temperature drops by 0.5 to 1°. Once this temperature is reached, the information is transmitted to the brain which gives the signal to fall asleep. For this reason too, it is recommended that the bedroom temperature be between 16 and 18°.
Two Korean researchers have also published a study reporting that the time it takes to fall asleep with socks on or after a hot foot bath was reduced by seven minutes. However, it should be noted that this study was conducted on only six young men. This study specifies that the trick “has positive effects on the quality of sleep by shortening sleep onset, lengthening sleep time and reducing awakenings during the night.”
The 4-7-8 method from a Harvard-trained doctor. André Weil recommends the “Relaxing breath” as can be seen on his web page, and on Youtube which has, today more than 4.5 million views.
It is a very simple breathing exercise that allows you to fall asleep in 60 seconds, he says. Here are the tips:
Exhale completely through your mouth, making a “whoosh” sound Close your mouth and inhale gently through your nose, counting mentally to four. Hold your breath for seven. Exhale completely through your mouth, making a “whoosh” sound, counting mentally to eight. Inhale again and repeat the cycle three more times. This is a technique derived from yoga practice.
And always the more classic methods. Use natural remedies, such as drinking an infusion before going to sleep: valerian, lemon balm, lime blossom, chamomile, orange blossom, verbena are among the most effective. Read a good book rather than looking at your smartphone or computer screen. Reading has an anti-stress effect, to be associated with the evening routine. “Setting up a 15 to 30 minute routine helps to separate your sleep time from other activities that cause excitement, stress and anxiety that prevent you from falling asleep,” a neurology professor tells us. Taking a shower or bath, but a few hours before joining your bed, will relax you and then produce a drop in body temperature which will promote sleep. For this reason, it is best to avoid taking a hot bath just before bed.
Additional points:
- It is important to establish a regular sleep schedule and stick to it as much as possible, even on weekends.
- Create a relaxing bedtime routine that will signal to your body that it’s time to wind down.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Get regular exercise, but avoid strenuous activity close to bedtime.
