I'm a psychologist, and here are my 8 unusual insomnia cures.
If you have trouble sleeping, you've probably tried a variety of methods to help you fall asleep.
But have you tried doing a headstand or reading a children's book?
A psychologist has revealed seven unusual techniques that could help you fall asleep.
Everybody has nights when they aren't as restful as others.
If you find yourself lying awake at night, rolling around in bed, you may have insomnia.
Insomnia symptoms include difficulty falling asleep, lying awake for long periods of time at night, waking up several times per night, and not feeling refreshed when you wake up. For some people, bouts of insomnia come and go, while others may suffer from it for months or even years at a time.
There are two types of insomnia: transient and chronic. Transient insomnia lasts for a few days or weeks, while chronic insomnia lasts for months and affects daily life.
Insomnia will affect one in every three Britons at some point in their lives.
Katherine Hall, a sleep psychologist from Somnus Therapy, collaborated with Happy Beds to offer suggestions for what these people can do:
It may seem absurd to get up and do a headstand if you've been lying awake for hours with no luck falling asleep.
According to a 2004 study published in the journal Applied Psychophysiology and Biofeedback, yoga poses have been shown to be highly effective for people with insomnia.
"Headstands help circulate refreshed blood to your brain, particularly the master glands - the pituitary and hypothalamus," Katerine explained.
"It also aids in the detoxification of the adrenal glands, which aids in the expulsion of negative thoughts and the promotion of more positive thinking."
"Practice by leaning against a wall until you have enough core strength and balance to try a freestanding headstand."
Katherine explained, "Bedtime stories aren't just for kids."
"Reading a book or making up a fantasy story in your head can help you relax."
"Pick a niche, such as mystery, romance, or science fiction."
Avoid nonfiction books that make your brain work harder to solve problems.
"Fictional stories help your mind prepare for sleep by simulating dreams."
Katherine advises against reading from a digital device such as a Kindle because the light emitted from screens can cause insomnia.
"Blue light can cause the release of the sleep hormone melatonin to be delayed, causing the internal clock to reset to an even later schedule," she said.
According to Katherine, a technique known as progressive muscle relaxation can mimic the sensation of a massage.
It entails squeezing the muscles as hard as possible for a few seconds before releasing them.
The body's sudden release of tension allows you to appreciate the sensation of relaxation.
"There are three steps to this process," Katierine explained. "First, take a deep breath."
"Second, squeeze and hold a specific muscle group, then release."
"Begin at your toes and gradually work your way up your body, concentrating on a single muscle group at a time, such as your toes, calves, thighs, stomach, buttocks, arms, shoulders, neck, and face."
You might imagine a sleepy haven as a warm and cozy room.
However, as Katherine pointed out, staying cool before bedtime is essential for sleeping.
"One of the most important elements of achieving quality sleep is temperature control," she said.
The majority of people sleep best in a room that is 65 degrees.
"A cool environment keeps your body from overheating."
"Try sleeping in a pair of light pyjamas or without any clothing at all."
Avoid using a heavy blanket or a large number of blankets.
"Research also shows that sleeping at a cooler temperature promotes deeper Non-Rapid Eye Movement (NREM) sleep, which is more restful!"
Warming your feet up before bed is a clever way to get you in the mood for sleep.
This will assist in lowering the body's core temperature.
"While this may sound like a bad thing, it's actually an important part of the sleep process," Katherine explained.
"In preparation for sleep, your body's core temperature naturally drops between 1 and 2 degrees (Fahrenheit)."
"Warming your feet and lowering your core temperature tells your brain it's time to go to bed, and research suggests that warm skin, including the skin on your feet, can help you fall asleep faster."
Although you want a cool environment to sleep in, you don't want your feet to be frozen, according to Katherine.
"Cold feet restrict blood vessels and lead to poor circulation," she explained.
"Studies show that wearing socks to bed improves blood flow through a process known as distal vasodilation, which causes your core temperature to drop as the blood vessels in your feet warm up or dilate."
Our "body clock" is dictated by circadian rhythms.
When the sun sets, the brain releases chemicals that cause you to fall asleep.
When the sun rises in the morning, the opposite occurs.
However, due to late nights or lie-ins, modern life can throw this off.
"Your body's circadian rhythm, or sleep cycle, is dependent on exposure to light," Katherine explained.
"You can set your sleep cycle to follow the natural rhythm of day and night, including the rising and setting of the sun, by getting outside and into nature."
We've all been there: it's past midnight and you're still awake, which makes you frustrated and worried, which makes sleeping even more difficult.
"It may seem counterintuitive, but staying awake for as long as possible may help you fall asleep faster," Katherine explained.
This technique is known as paradoxical intention, and it encourages you to lie in bed and try to fall asleep without doing anything.
"The idea is to deal with the worry that comes with lying in bed awake and normalize it in your mind," Katherine explained.
"Once you've confronted your fear, your anxiety will subside, and you'll soon find yourself drifting off to sleep."
"This is also known as staying passively awake."
Instead of fighting or blocking negative thoughts or worries that keep you awake, it's all about being aware of them and accepting them.
"You learn to stop spending energy on getting rid of what you don't want and start putting energy into what you do want with paradoxical intention."