How do I get back to sleep in 5 minutes

A small amount of alcohol is quite nice to relax, i'll be honest, but if you drink a little bit too much it tends to fragment sleep a lot more, banerjee says.Establish a quiet, relaxing bedtime routine.Andrew weil developed a breathing technique that has helped many people get to sleep in just a few minutes.This relaxation technique incorporates your body to support you in relaxing and falling back asleep.Breathe out completely through your mouth.

Count to 4 in your head.If you can't fall back to sleep after approximately 15 to 20 minutes, get out of bed.While inhaling and exhaling, place the tip of your tongue against the ridge which is behind your upper teeth throughout the exercise.You should see your stomach rise instead of just your chest.Breathe out completely through your mouth, making a whoosh sound.

Breathe in through your nose as you count to 4 in your head.Hold your breath for seven counts.It can take a few weeks to get the hang of this method and see the results.Work your way through the different muscle groups in your body (e.g.About 20% of people wake up in the middle of the night, then struggle to get back to sleep.

Starting from your head and moving down to your toes, tense every muscle group for five seconds at a time and release.Go do something that's not too taxing, such as reading a magazine article or unloading the dishwasher.Then close your lips and inhale silently through your nose.