A doctor has revealed a 'medically proven' way to fall asleep fast that most people don't know about.
Whether your mind won't stop racing or you're anxious about what lies ahead tomorrow, we've all experienced those awful nights lying awake and unable to fall asleep.
Lifestyle factors, like drinking caffeine or alcohol late in the day, combined with health issues, such as chronic pain or sleep disorders, can make getting quality rest even more difficult.
According to research, in the UK, roughly one in three adults struggles with sleep difficulties, while surveys show that around 30 percent of adults report poor sleep quality.
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An American Academy of Sleep Medicine survey also found that 12 percent of Americans had been diagnosed with chronic insomnia.
Thankfully, ITV's resident doctor, Dr Amir Khan, has shared a 'medically proven' bedtime technique that will help those who have trouble falling asleep.
Dr Khan works full-time as an NHS GP and as a partner at a surgery in Bradford. Alongside his regular TV appearances on This Morning, Lorraine, and Morning Live, he's built a strong social media following by sharing medical advice and health tips online.
Recently, he launched a new podcast called No Appointment Necessary with co-host Cherry Healey, where they tackle various health concerns, life hacks and relationship dilemmas.
In one episode, the pair discussed the importance of sleep and how to improve sleep quality.
Dr Khan explained his hack to viewers, saying: "If you really want a helpful technique to get off to sleep, there's this thing that we use in medicine. It's called cognitive shuffling."
The medical expert claims that patients he's recommended this method to have returned with glowing feedback about how well it works for them.
What is cognitive shuffling?
"Cognitive shuffling just gives your brain random things to think about that aren't stressful and can be quite calming," Dr Khan described. "The best thing to do is to go through the letters of the alphabet. Start with the letter A, think of all the names beginning with A, then move on to B, then move on to C. I promise you."
Developed by cognitive scientist Dr Luc Beaudoin, this technique sounds almost too simple to work, but there is science behind why it's effective.
Cognitive shuffling helps you fall asleep by gently distracting your mind from racing or anxious thoughts that keep you awake. The method engages your brain in a simple, low-stress activity that mimics the natural mental wandering that occurs as you drift off to sleep.
While cognitive shuffling may not be effective for absolutely everyone, research suggests it shows promise in helping many people fall asleep more quickly.
Responses to Dr Khan's advice on Instagram have been overwhelmingly positive, with many people sharing their success stories in the comments.
"Great tip, thank you," one wrote, while someone else commented: "I have started doing this and it helped me."
Some users have adapted the technique to their own preferences as another person said: "I do this with fruit, veg, boys names, girls names, countries etc, it does work."
Topics: Health, Mental Health, Sleep
Rebekah Jordan