30-minute sleep rule: Simple techniques to fix your sleep problem

Some people fall asleep immediately after they lie on the bed. But not all are that fortunate. Even after tossing and turning in bed, some of us are unable to fall asleep. Stress, screen time and a vigilant mind are some of the factors that prevent you from catching a good night’s sleep. Noted US-based anaesthesiologist Dr Mayro Figura shares a few tips if you are unable to sleep 30 minutes after lying on bed. These tips shared by Dr Figura help you improve your sleep quality while increasing the duration of sleep.

Get out of your bed
In his viral video, Dr Figuro advises people who can’t fall asleep to get out of bed instead of tossing and turning. If you can’t fall asleep after 30 minutes, it means that your brain is vigilant. So, there needs to be a change in the surroundings to induce sleep. Move into a darker room and then indulge in something incredibly boring. Dr Figuro suggests doing sewing, reading, or just staring out of the window. Such activities would increase the natural production of melatonin in the body.

What shouldn't be used?
Dr Figuro reminds that electronic gadgets like mobile phones, laptops or any other blue light-emitting devices shouldn’t be used after moving into a dark room. Breathing techniques and meditation, too, may be helpful. If you are still unable to fall asleep, then take the melatonin supplement and repeat these activities. Dr Figuro advises you to return to your bed only when you feel sleepy and tired.