I’m a sleep expert and here are my top 5 tips for people who struggle to drift off – including listening to bacon sizzle!

Combining all the elements of a healthy lifestyle is difficult, but there’s one thing most experts agree you should prioritize: a good night’s sleep.

However, getting eight hours of complete rest each night is easier said than done, and sometimes you may need to consult a specialist for advice on how to optimize your sleep.

FEMAIL spoke to Sammy Margo, sleep expert at Dreams, who shared her top five secrets to consistently achieving a good night’s sleep – from humming like a bee for 10 minutes to listening to the sound of bacon frying.

She explained that everyone should consider improving their sleep habits as a “way of life.”

She added: ‘A good night’s sleep can improve so many aspects of our lives, and taking gradual steps throughout the year to ensure you get a good night’s sleep will make it feel less like a chore.’

Here, Sammy reveals her top tips for a restful sleep…

1. Buzz like a bee for a serotonin boost

“Because yoga and meditation focus on breathing exercises, they can both be particularly helpful to implement into a nighttime routine before going to bed,” says the sleep expert.

‘A simple beginner’s tip that most people can follow is to hum like a bee. First you need to set the tone in your room, so turn off the lights, lie comfortably on your back and make a bumblebee sound for 10 minutes.

‘Just inhale and hum as you exhale. Doing this can calm the mind and get rid of negative emotions because it stimulates the feel-good chemical serotonin in the brain.”

2. Listen to the sound of bacon frying

‘The link between sound and sleep is not a new concept, but do you know the benefits that come from listening to the sound of bacon frying before going to bed?

“Simply listening to a recording of a few slices sizzling in the pan can help you fall asleep at night,” Sammy explained.

‘ASMRs (Autonomous Sensory Meridian Response) have been shown to be effective at inducing relaxation and tingling sensations, both of which promote restful sleep, as these types of soothing and repetitive sounds produce a combination of positive feelings.

“If you’ve tried the sound of bacon frying and it didn’t really help, you can also try listening to people whispering or crispy potato chips, because people have different preferred frequencies.”

Sammy Margo, sleep expert at Dreams, says listening to a recording of bacon sizzling in the pan can help you fall asleep at night

3. Eat some cheese as a snack before bed

“If you’re already a cheese lover, I have good news: certain types of cheese that are naturally low in fat, such as cottage cheese, mozzarella or feta, may contain high levels of the amino acid tryptophan, which promotes sleep,” noted sleep expert.

‘So a small snack or two before bed won’t hurt. But you should avoid high-fat cheeses late at night because the fat can disrupt your rest.

‘Alternatively, chocolate and banana both also contain the amino acid tryptophan, so you could try them too.’

4. Create a relaxing bedtime ritual

‘A bedtime ritual is anything you do for 30 minutes, an hour before you go to bed.

‘Setting up a peaceful ritual that helps you relax before bed, such as drinking a warm glass of milk, reading a book, brushing your teeth or even doing your skincare routine, can really help reduce anxiety and prepare your body and mind. Get some shut-eye,” Sammy advised.

“Use time in your busy day to embrace this important practice.”

5. Get out of bed…yes!

‘We’ve all been there, staring at the ceiling, your room is completely silent and you’re frustrated because you can’t sleep.

‘If you can’t fall asleep straight away, you can try leaving your bed or bedroom completely. The more you stay awake in bed, the more likely your brain is to read this as “I don’t need to sleep when I’m in bed.”

‘This is also known as the 20-minute rule, which essentially means that if you haven’t fallen asleep within 20 minutes, you should leave the sleep zone. The best way to break this cycle is to realign the bed-sleep association,” Sammy said.

“Keep the lights dim and try to go back to bed when you’re tired.”