How to fall asleep quickly and sleep for 10 hours: Expert's advice

How to fall asleep in two minutes and sleep for at least 10 hours

Sleep expert Adeel ul-Haq has identified a procedure that can help you fall asleep within two minutes and achieve uninterrupted sleep for up to 10 hours at a time.

Adeel shared several secrets for a good night's sleep, concluding with the method he uses to fall asleep in about 100 seconds.

"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," the expert said.

"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," he added.

Spicy food before bed can increase the likelihood of heartburn and indigestion; foods like red pepper can raise body temperature, making it harder to fall asleep.

Instead, try incorporating foods into your daytime diet such as almonds, turkey, kiwi, salmon, mackerel, and white rice, which provide the essential nutrients needed for sleep.

Adeel also mentioned that he never uses gadgets in the bedroom — it's taboo for him. He also creates a comfortable sleeping temperature of around 16.5°C, as it's easier to fall asleep in a slightly cooler room.

The expert also recommended having a regular daily routine, stating that if you can train your body to fall asleep and wake up at the same time, your sleep will improve.

By the way, another doctor has suggested a simple method to fall asleep in five minutes.

Also, read about the 3-2-1 rule that can help you achieve the best sleep of your life.