15 minutes to end insomnia

15 minutes to end insomnia . Not sleeping? Try the 15-minute technique.

Do you have trouble sleeping some nights? Let’s take a look at the experts’ 15-minute technique for a great night’s sleep. Not getting any sleep? Try the 15 minute technique.

What Is The 15 Minute Technique?

For those who have trouble sleeping, the 15-minute rule recommended by experts is remarkable. Dr Bryony Sheaves and Professor Colin Espie from Oxford University have written a sleep guide on the subject.

According to the neuroscience experts, studies generally show that one third of the human population has sleep problems or insomnia. For some people, sleep problems are a short-term obstacle that can be resolved. For others, however, it can be an additional help.

The experts mentioned above have come up with a great suggestion, called the “quarter-hour rule”, which may sound a little strange. But Dr Sheaves and Professor Espie say: “If you have trouble sleeping, you have been awake in bed for a long time. This can make the bed associated with being awake, frustration or anxiety,” say Dr Sheaves and Prof Espie .

15 Minutes to End Insomnia Walk Around And Do Something Else

“If you go to bed and can’t sleep for more than 15 minutes, get out of bed, go to another room and do something else until you feel tired and ready to go back to bed.”
Experts say it is better to get out of bed when you do not feel tired than to lie restlessly, tossing and turning. They also say that staying in bed leads to more sleep anxiety, which makes it harder to fall asleep.

15 minutes to end insomnia . Getting up and concentrating on other things will make you appreciate your bed and make you more likely to fall asleep when you go back to bed.

You may think you are depriving yourself of a good night’s sleep and it may not feel right to get out of bed, but experts say this helps to create ‘sleep pressure’ to go to bed earlier the next day.

Try To Increase Your Melatonin Production

Experts have also suggested that those who toss and turn in bed at night should avoid bright light before going to bed in order to support the production of melatonin (a hormone secreted at night that is associated with the control of the sleep-wake cycle).

This can be achieved in particular by not using the mobile phone as we are used to. If you use your mobile phone before going to bed, it will wake you up. This will reduce the quality of your sleep.

Experts say that activities such as reading a book for about 90 minutes before going to bed, listening to light music and doing relaxation exercises can help you fall asleep.