There is nothing worse than lying on the bed going around and around, unable to fall asleep.
Continuous sleep deprivation is a widespread problem that affects 40 percent of Australian adults, or 7.4 million people, according to a 2017 study.
For some, the condition may require the assistance of a doctor; however, in less severe cases, there are some alternative methods that can help.
Of why you should eat a slice of cheddar cheese to the 4-7-8 breathing technique, FEMAIL takes a look at some more unusual bed habits that can prepare you for a good night's sleep.
If you are struggling to sleep, do everything possible to avoid watching the clock, as this can cause anxiety (stock image)
What egg to help you sleep:
* Cooked eggs (with a main meal)
* Herbs tea
1. Eat cheese before bed
Most likely, you have heard that it is better to avoid eating cheese before going to bed, as it can give you nightmares.
But as a result, this is just a myth. Since then, it was revealed that eating a small portion of cheddar cheese before hitting the hay could help him quit.
"Dairy products contain something called tryptophan, which is like a sleep-inducing nutrient," said Lisa Artis of the Dream Council talking to The Sun.
& # 39; It is effective in reducing stress and stabilizes nerve fibers in the brain. It's like a food that calms down. "
2. The breathing technique 4-7-8
It is easy to spend time walking before bedtime, but doing so can make it much more difficult to disconnect and relax.
A simple technique recommended by Mrs. Artis was to take a little time before turning off the lights to fully concentrate on breathing using the 4-7-8 technique.
The breathing exercise involves inhaling for four seconds, holding it for seven, then exhaling for eight seconds and emitting a "whistling" sound.
Now it has been revealed that eating a small portion of cheddar cheese before hitting the hay could help you to leave it (stock image)
Ms. Artis explained that the "whooshing" sound helps to release the accumulated stress and pressure of the day.
It's something that everyone can practice, it's not something that's hard to do. Many people suffer from lack of sleep due to stress, so this is a really nice technique that people can use, "he said.
3. Find your scent of sleep
The smell can be a great tool to help you fall asleep, especially if it is one that is characterized by its soothing qualities.
While Ms. Artis said there were some smells that actually did little to promote sleep, there was nothing wrong with including them as part of a bedtime ritual.
"There is some placebo in these things, but certain scents do affect your mood and help you to feel calmer," he said.
According to Sleep.org, lavender is an ideal scent to sleep because it can help slow down the nervous system, which can relax the mind.
Take a little time before turning off the lights to fully concentrate on breathing using the 4-7-8 technique (stock image)
4. Do not check the time
If you have trouble sleeping, the expert said, avoid looking at the clock as this may make you feel more anxious.
She said it is also important to avoid checking the time if you wake up during the night.
The reason for this is because it can start the mind can start to worry, especially if you think you only have a few hours of sleep before waking up.
5. Leave your pajamas
While this advice may sound a bit more unusual, according to Australia's leading dream expert and co-founder of The Good Night Co, Shea Morrison, it's one that works.
In previous statements to Daily Mail Australia, Ms. Morrison said that research shows that when our body can not reach the optimal core temperature to sleep, it causes insomnia and interrupts sleep.
"Wearing pajamas can prevent the body from reaching this optimum temperature and cause overheating during the night."
6. Make acupressure with yourself
A simple technique to induce sleep recommended by Mrs. Morrison was to practice acupressure before going to bed.
Acupressure is similar in principle to acupuncture (although without the use of needles).
According to Joy Martina, PhD, and Roy Martina, MD, authors of "Sleep Your Fat Away," if you lightly touch the area on the center of your lip and under the bridge of your nose and breathe deeply for several seconds, you will put on a Zen status that can help you sleep. "
The ideal routine for going to sleep:
* Spend a dedicated time with your & # 39; sleep hygiene & # 39;
* 20 minutes: Use the first 20 minutes of the hour to finish your last task of the night. Set a stopwatch or hours.
* 20 minutes: Remove makeup, brush your teeth or take a hot bath or shower in a bathroom with low light.
* 20 minutes: Use the last 20 minutes to do something to & relax your body & # 39; Tai chi, stretching, muscle relaxation or meditation will do wonders.
Source: Dr. Michael Breus
7. Maintain a constant routine
It is important to keep waking and sleeping times constant because this helps to set your body's clock or your circadian rhythms.
Its circadian rhythm is a natural internal system that is designed to regulate feelings of drowsiness and wakefulness in a 24-hour period, according to Sleep.org.
Australian dream expert Dr Carmel Harrington told Whimn that the reason why both are important is because these times dictate the total total amount of sleep a person will have.
"Our waking time plays a role at the moment we are ready to sleep that night, which means that a regular waking time is probably more important than a regular bedtime.
"For this reason, it is recommended not to vary the time of awakening in more than one hour."
The smell can be a great tool to help you fall asleep, especially if it is one that is known for its soothing qualities (stock image)
8. The only unlikely sleep aid you do not know
Chances are that you are very familiar with the idea that a cup of soft chamomile tea or warm milk and honey drink can help you fall asleep.
But there is also a simple food that can help you in your search for a happy night's rest.
According to dietitian Sharon Natoli, eating eggs at dinner is a way to increase the quantity and quality of sleep, since the ovules function as a natural sedative.
"Something as simple as eating eggs at dinner can be a natural sedative, since egg whites help the body prepare for bedtime producing melatonin, which produces that feeling of sleep," he told Daily Mail Australia.
"They are also a rich source of the amino acid tryptophan, which means they help you sleep better for longer by telling your brain to turn off at night."