More than 50 to 70 million adults in the United States experience difficulties in achieving restorative sleep each night. In response to this widespread struggle, sleep experts have identified five effective techniques that can help individuals fall asleep faster and wake up feeling more refreshed.
The Military Sleep Method
One of the most recognized techniques is the Military Sleep Method, designed to enable individuals to drift off in under two minutes. Originating from the U.S. Army, this method was popularized in 1981 by Lloyd ‘Bud’ Winter in his book, Relax and Win: Championship Performance. According to Dave Gibson, a sleep therapist and founder of The Sleep Site, the method involves systematically relaxing each part of the body, from the face down to the toes.
Once the body is relaxed, practitioners are advised to visualize a calming scene, such as a serene boat on a lake. Gibson explains that this technique is akin to Progressive Muscle Relaxation (PMR), which emphasizes the importance of tensing and then relaxing muscles while focusing on the breath. To enhance the experience, individuals may consider using sleep headphones or soothing audio to guide them through the process.
The 478 Sleep Method
The 478 Sleep Method is another effective technique that has gained popularity in recent years. This breathing method is designed to stimulate the parasympathetic nervous system, which helps reduce heart rate and blood pressure, creating an optimal environment for sleep.
Regular contributor Sarah Finley tested this method and noted that while her initial attempts felt forced, focusing on her breathing ultimately led to relaxation. Studies, including one published in the journal Physiological Reports, support the effectiveness of this technique in improving sleep quality. Finley reports that the method has become a reliable tool for her, particularly after stressful days.
The Scandinavian Sleep Method
While not a traditional sleep hack, the Scandinavian Sleep Method offers a practical solution for couples sharing a bed. This technique, often referred to as “sleep divorce,” recommends using individual duvets instead of a shared one. Sleep specialist Dr. Walt Pickut highlights the benefits of this approach, which can prevent disturbances caused by duvet hogging or restless partners.
Investing in two separate duvets may initially seem costly, but it can significantly improve sleep quality. For those concerned about the cost, affordable options are available, such as the SANDGRÄSMAL Duvet insert from IKEA.
Bed Rotting, or ‘Snerdling’
The practice of “bed rotting,” a term recently popularized, involves spending time in bed for relaxation, often engaging in activities like watching TV or scrolling through social media. Dr. Joseph Dzierzewski, SVP of Research and Scientific Affairs at the National Sleep Foundation, suggests that this trend reflects a societal need for rest amid hectic lifestyles.
He emphasizes the importance of maintaining a balance, as excessive time spent in bed can lead to negative consequences for mental health. Reframing “bed rotting” as “snerdling,” a term rooted in an 18th-century verb, encourages individuals to view this time as a chance to rest and recharge. To avoid negative effects, it is crucial to limit scrolling and remain mindful of overall mental well-being.
Claridge’s Duvet-Tucking Technique
Creating the ideal sleep environment is critical, and the Claridge’s Duvet-Tucking Technique offers a unique approach. According to Anne Barnes, deputy director of housekeeping at the iconic Claridge’s hotel in London, tucking the bottom of the duvet under the mattress while leaving the sides loose can enhance comfort and ventilation during sleep.
This technique promotes airflow, which sleep experts agree is essential for a better night’s rest. Dorothy Chambers from Sleep Junkie suggests ensuring that bedrooms remain well-ventilated, as cooler environments significantly improve sleep quality. Opening a window, when safe, can also contribute to better airflow.
As research indicates, many adults are not getting enough sleep, highlighting the importance of exploring effective sleep techniques. Implementing these five methods may help individuals achieve deeper, more restorative sleep and improve overall well-being.
