Insomnia: a sleep expert named 3 habits that will help you fall asleep faster

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Research from Northumbria University found that people who tend to fall asleep within 10-15 minutes of their head hitting the pillow are more likely to have a “good, sound sleep”. Falling asleep for more than 20 minutes may indicate insomnia.

The NHS has listed symptoms of insomnia as:

• Difficulty falling asleep
• Waking up several times during the night
• Lying awake at night
• Waking early and not being able to get back to sleep
• Still feeling tired after waking up
• Having trouble falling asleep during the day even though you feel tired
• Feeling tired and irritable during the day
• You have trouble concentrating during the day because you are tired
• Adults need 7 to 9 hours of sleep a day

If your alarm goes off in the morning and you can't fall asleep at night, it's no wonder you're feeling more than a little stressed. Fortunately, sleep expert Jessica Henley has some good advice.

One of the key skills for better sleep is creating a routine before bed.

“Try to go to bed and wake up at the same time every day. (when possible) for better sleep quality,” Henley said.

By creating a routine between when you wake up and when you go to bed, your circadian rhythm is better aligned to cooperate. It can also be helpful to have a regular bedtime routine, which may include brushing and flossing.

Another key habit is to make sure you drink water before you go to bed.

“It's important to drink enough water throughout the day to prepare your body for a good night's sleep,” Henley said. “Having said that, avoid drinking large amounts of water before bed. You don't want to be running to the bathroom all night.”

Also, it's wise to avoid caffeinated beverages before bed.

“And limit your consumption of soft drinks, which can be high in sugar.” , – Hanley added.