Eye-rolling method gets you back to sleep in middle of the night

Waking up in the middle of the night is annoying, but for some falling back to sleep can be an even bigger challenge. If you wake up at 3am or 4 am and you find yourself staring at the ceiling for hours on end, this hack could be for you. Adeel Ul-Haq, a sleep expert from Bunk Beds, has revealed the one trick that you can use to fall back to sleep in minutes.

Adeel said: "Sleep is essential for our well-being and a lack of it can increase the risk of many serious health conditions such as high blood pressure, heart disease and more. If you find yourself waking in the middle of the night and can't get back to sleep for a few hours, you are more than likely going to be sleep-deprived, but there is an easy fix."

One of the worst things you can do when you wake up is check your mobile phone to see what the time is, the light from your screen can disrupt your natural sleep cycle and make it nearly impossible to fall back to sleep.

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Adeel said: "Avoid your phone and don't stress out, it's easy to get anxious about being awake but you're only going to put more pressure on yourself. Instead, relax and trick your body into a state of calm by carrying out the eye-rolling technique.

"The technique is simple, gently close your eyes and roll them towards the top of your eye sockets, you're trying to look towards the top of your head. Take a few deep breaths and then leave your eyes to fall back to their natural resting position, take another deep breath and repeat. It won't be long until you're fast asleep."

When you wake in the middle of the night your natural sleep-wake cycle is disrupted and it can cause your mind to wander, the eye-rolling technique can take your focus away from your thoughts and in turn cause you to relax.

Adeel said:"Your eyes roll back into your sockets when you go to sleep, mimicking this movement can send a signal to your body to initiate the sleep cycle again. It's important to breathe slowly and calmly as you roll your eyes."

While we can all wake up randomly in the middle of the night from time to time, if you are constantly finding yourself doing it then it could be worth visiting a health care specialist.

"Insomnia is a common problem that can be caused by your lifestyle, medication you may be taking or a wide range of other factors. If you find yourself waking often then I would recommend seeing your doctor as there may be other factors at play. A lack of sleep can lead to serious health conditions, so get yourself checked out as soon as possible," warns Adeel.