5 Easy Techniques To Drop Off To Sleep Quickly

A lack of sleep not only leaves you feeling foggy and sluggish, it can harm your weight loss efforts too! Sleep helps your metabolism and curbs cravings for sugary foods. If you’re battling to nod off at night these five fail-safe methods work like a dream.

- Sarah Charlston

One

THE OLD US ARMY ROUTINE

1 Lie on your back on your bed. (Apparently it works equally well if you’re sitting up, too!)

2 Relax your entire face, opening your jaw and letting your tongue drop to the base of your mouth.

3 Consciously drop your shoulder blades down your back to release the tension – we often hunch our shoulders when we’re stressed.

4 Let your hands drop to the sides of your body, or fold them over your chest.

5 Exhale, relaxing your chest.

6 Relax your thighs and calves.

7 Clear your mind for 10 seconds.

8 Repeat the words ‘don’t think’ over and over for 10 seconds, or count very slowly to 10, then back down again. Or imagine yourself rolling in thick deep black velvet.

Two

THE 4-7-8 BREATHING TECHNIQUE

1 Lie down on your back or on your side, whichever you prefer.

2 Relax your mouth, letting your lips part gently.

3 Breathe out completely with a heavy sigh.

4 Close your mouth, and breathe in through your nose while you silently – and slowly – count to four.

5 Hold your breath for a count of seven.