A mental health developer and therapist has shared a simple hack to help you fall asleep within five minutes – and it’s all to do with playing a ‘silent game’ in your head
Many individuals find it difficult to drift off to sleep for various reasons. This could be due to workplace stress, domestic pressures or even anticipation for the following day. While experiencing an occasional restless night is normal, it can start to affect one’s daily routine if it occurs repeatedly.
A handful of sleepless nights aren’t cause for concern, but if it’s disrupting your everyday activities, it’s advisable to take action. One mental health specialist and therapist has revealed how you can nod off within five minutes each evening.
Sharing on TikTok, the woman revealed a technique which is particularly designed for anyone who has ADHD or finds it challenging to sleep due to racing thoughts. The account, who posts as @betwixt.app who has 75,700 followers, asked how long on average it takes to drift off.
She continued: “Is it under five minutes, between five and 10 minutes or between 10 and 30 minutes? Or are we talking 30 minutes plus? I spent most of my life in the final category, in fact, falling asleep in 30 minutes would have counted as a victory.
“Now much to the disgust of my partner and even though I have an ADHD brain that literally doesn’t shut up, I’m in the under five minutes category and let me tell you, it is so good. Here’s how I do it.”
She begins by turning off the light and shutting her eyes before starting a silent game in her mind. The method works by occupying your thoughts with a “complicated” task, but it’s not sufficient to cause anxiety and more to keep it focused.
The woman emphasises that the locking in part is crucial as “that stops my brain going off on a tangent”. The game begins by selecting a category – this could be anything from fruit and vegetables to films or even actors.
Then, you start associating each letter of the alphabet with something from your chosen category.
For instance – A for apple, B for banana and C for cherry and so forth. The woman explained: “I find the best way to do it is to think of the letter on the in breath and then to think of your answer on the out breath.”
This technique should aid in slowing down your breathing. If you’re sceptical, the health guru claimed she’s played it every single night for years and it’s “never let me down”.
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Since the video was shared on TikTok last year, it has gained 215,000 likes and thousands of comments. One user exclaimed: “It worked.”
While another chimed in: “My friend told me this is amazing!”.
If you’re having trouble sleeping or suspect you might have insomnia, it’s advisable to consult with your GP or doctor who can suggest methods to help you get some shut-eye. A healthy adult typically requires around 7-9 hours of sleep, but this can vary depending on age and health.