Simple fix could end your bad night's sleep and slash diabetes risk

Achieving a good night's sleep isn't always as simple as we'd like. The NHS reports that approximately one in three of us will struggle with sleep at some point in our lives.

Not only can regular sleep disruption leave us feeling fatigued and lethargic during the day, but research also indicates it can lead to poor mental health, weight gain, and an increased risk of conditions such as heart disease, diabetes, and even cancer. Fortunately, there are various tips and tricks available to help improve sleep quality.

While there's no guarantee they'll work, they're certainly worth trying. Most of us are familiar with common strategies like counting sheep or reducing caffeine intake.

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However, there are less well-known techniques that some might find unusual, according to the Liverpool Echo. Sleep psychologist for Happy Beds, Dr Katherine Hall, has shared a range of tips to help prepare for bed.

One of these tips, which is said to take just two minutes, may seem a bit unconventional, but it's free and easy to do for those who are able. Dr Hall recommends performing a two-minute headstand before bed to help circulate fresh blood to your brain, specifically targeting the master glands - the pituitary and hypothalamus.

She explained: "It also helps detoxify the adrenal glands to help expel negative thoughts and promote more positive thinking. Practice by supporting yourself against the wall until you gain enough balance and core strength to try a freestanding headstand."

Another tip she offers is the classic bedtime story. Dr Hall remarked: "Bedtime stories aren’t just for children. Reading a book or telling yourself a fantasy story in your mind helps reduce stress."

She suggests picking a genre such as mystery, romance, or sci-fi, but advises steering clear of non-fiction which can activate problem-solving mode in the brain.

"Fictional stories mimic dreams, helping your mind prepare for sleep," she added. However, Dr Hall cautions against using digital devices before bed due to the blue light they emit, which can interfere with sleep by delaying melatonin release and disrupting the body's internal clock.

"Just one hour of screen exposure can delay your melatonin release by three hours," she warned. Other advice includes keeping cool at night with lightweight pyjamas and a thin blanket, and somewhat surprisingly, trying to stay awake.

Dr Hall said: "It may sound counterintuitive but to fall asleep faster, you may want to try and stay awake for as long as possible! It’s a technique called paradoxical intention. Paradoxical intention encourages you to lie in bed without doing anything to try to fall asleep. You might even want to try to stay awake in bed as long as possible."

"The idea is to tackle the worry that comes with lying in bed awake and to normalise it in your mind. Once you've faced this fear, anxiety reduces and you’ll soon find that you are drifting off to sleep."

The NHS recommends speaking to your GP if:

• You've had trouble sleeping for months

• Your insomnia is affecting your daily life in a way that makes it hard for you to cope

• Changing your sleeping habits has not helped your insomnia