Experts Reveal What They Do to Fall Asleep

When it comes to road freight transporting, whether you drive long distance or shorter routes, fatigue is an issue that can affect us all.

One of the most important ways of combating fatigue and fatigued driving in particular is ensuring you are properly rested. Sadly many people suffer from sleeping problems and find it difficult to get the quality rest needed to function optimally the next day.

While it’s important to avoid caffeine before bed, exercise every day and avoid electronics before bed, there are a few other things the experts say they do to fight insomnia.

1. Relax Your Muscles

The use of progressive muscle relaxation can eliminate physical tension and help you fall asleep. According to neurologist Sandra Block,

Focus on slowly tensing and then relaxing each muscle group in five-second intervals, starting at your toes and gradually working your way up to your head. Finish off by visualising yourself in a relaxing scenario.

“I always go for the tried-and-true beach scene, with sun glittering on the waves, the heat of the towel and the smell of coconut suntan lotion,” says Block. “I’m feeling sleepy just thinking about it.”


2. Think About Staying Awake

While it may sound like exactly what you want to avoid, sleep medicine expert and author Dr Sujay Kansagra explains,

“Instead of worrying about falling asleep, think about staying awake. This often lessens anxiety and gives your mind a chance to relax enough to fall asleep. It’s a technique known as ‘paradoxical intent.”


3. Make a Smoothie

Instead of the usual bedtime snack, consider a smoothie. According to sleep medicine specialist Robert S. Rosenberg, author of Sleep Soundly Every Night, Feel Fantastic Every Day making a smoothie of non-Greek yoghurt and almond milk, both of which have nutrients that promote sleep. Add frozen cherries which studies have shown also increase sleep.

4. Unwind Before Bed

Clear your head of any stress, especially in the last hour before bed. Solo relaxing activities are best.

5. Keep a Notebook at hand

Cut back on mental clutter by writing them down. At least 3 hours before bed, write down your concerns and your solutions. This way you can set your mind at ease and keep thinking/ worrying to a minimum.

6. Do a Breathing Exercise

Focusing on your breathing can help with insomnia, according to Jose Colon, author of The Sleep Diet: A Novel Approach to Insomnia.

“I try to breathe a little more silently, a little more slowly, and count my breaths backward from 100. When I forget what number I’m on, it’s a sign that I’m drifting in and out of consciousness, and I just start over again from 100.”

For more tips visit