It's estimated that nearly one in five people in the UK don't get enough sleep which can affect their physical and mental health. But sleep expert Adeel ul-Haq has a nighttime routine to fall asleep within two minutes and have an unbroken sleep of up to 10 hours at a time. Adeel has explained a number of secrets to a good night;'s sleeping, finishing with the one he uses himself to get to sleep in around 100 seconds.
He told BunkBeds.co.uk : "I always try to exercise for an hour a day, this can be anything from walking to going to the gym, it doesn't have to be complicated, as long as I get to move around, it helps me feel more tired when it comes to bedtime.
"However, I never exercise rigorously after 6 pm as studies have shown this can have a negative effect on your sleep. For me, exercising early in the morning allows me to go about my daily routine and feel tired when I jump into bed and I can fall asleep in less than two minutes. "Spicy foods before bedtime can increase the chance of heartburn and indigestion, foods such as red peppers can increase your core temperature making it difficult to fall asleep.
Instead, aim to eat foods such as almonds, turkey, kiwi, salmon, mackerel and white rice throughout the day can give you vital nutrients needed for sleep." Adeel said that all electronic devices are banned from his bedroom, as blue light can interfere with melatonin production which disrupts our sleep. "I ensure my bedroom is dark,” he said, “and set the thermostat .
