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A new viral night routine is helping thousands fall asleep faster. Here are the top techniques experts recommend.
📰 Experts Reveal 5-Minute Routine to Improve Sleep in 2025
Sleep problems continue to rise globally, but health experts say a simple 5-minute night routine is helping people fall asleep faster. The routine recently went viral on social media and has been praised for reducing stress and calming the mind.
✅ 1. The 4-7-8 Breathing Method
Specialists say this breathing pattern helps lower heart rate and triggers the body’s natural relaxation system.
How it works:
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
Repeating this 4–5 times can help the body shift into sleep mode.
✅ 2. Switch Off Screens 30 Minutes Before Bed
Blue light from phones and tablets can delay sleep. Experts recommend staying away from screens 20–30 minutes before bed to improve melatonin release.
✅ 3. Cold Face Relaxation Technique
Applying a cold towel to the face for 20 seconds activates the body’s calming response, making it easier to fall asleep quickly.
🟦 Bonus Tips:
- Keep bedroom slightly cool
- Use dim lighting
- Drink a small glass of warm water before bed
This routine is becoming widely popular among young adults looking for natural sleep solutions.
