Sleep experts swear by this breathing technique to “calm the nervous system”

• Approximately 1 in 3 people in the UK suffer with a sleep disorder, according to the NHS
• World Sleep Day (14^th of March) is this year encouraging people across the globe to make sleep a priority
• Martin Seeley, Senior Sleep Expert at MattressNextDay has shared his go-to advice for a restful night’s snooze including the “moon breathing” technique

As approximately 1 in 3 people in the UK suffer with a sleep disorder, for those struggling to feel well-rested due to stress, insomnia, or even daylight-savings, they’re not alone.

Ahead of World Sleep Day this Friday (14^th of March), Martin Seeley, Senior Sleep Expert at MattressNextDay has shared his go-to advice for getting a better night’s rest – and a lesser-known technique called “moon breathing” could be the secret weapon in your sleep hygiene routine.

1. Integrate “moon breathing” into your sleep hygiene routine

“One secret to great sleep that not everyone knows about is “moon breathing.” This technique involves breathing through your left nostril while closing off the right, and it has been shown to help calm the nervous system and promote a more restful sleep. It’s a simple but effective method that many people overlook when they’re looking for ways to enhance their sleep quality. That being said, any type of relaxing breathing technique as you’re trying to drift off can help you sleep longer and more deeply, even if you’re not necessarily struggling to get to sleep initially.”

2. Stick to a consistent sleep schedule

“First, sticking to a consistent sleep schedule is essential, as going to bed and waking up at the same time each day helps regulate your internal body clock, making it easier to fall asleep and wake up naturally. Creating a relaxing bedtime routine is another important step, so try engaging in calming activities before bed, such as reading, light stretching, or meditation, to signal to your body that it’s time to wind down. This can help ease the transition from day to night, and partaking in these activities will signal to your brain that it’s time to wind down.”

3. Avoid caffeine 4-6 hours and large meals 3 hours before bed
“It’s also important to watch what you eat and drink before bed. Caffeine, for instance, can stay in your system for hours and interfere with your ability to fall asleep, so try to avoid consuming caffeine at least 4-6 hours before bedtime. Likewise, large meals and alcohol can disrupt sleep, so it’s a good idea to steer clear of heavy meals and drinks at least 3 hours before going to bed.”

4. Keep your bedroom from 15-20°C

“Another factor to consider is your sleep environment. The ideal bedroom temperature for most people is between 15-20°C, which promotes deeper sleep. Keeping your bedroom cool, dark, and quiet is essential, so you might want to invest in quality breathable bedding, and a comfortable mattress and pillows can make a significant difference in how well you sleep.”

5.  Screen time prohibits production of the ‘sleep hormone’
“Reducing screen time before bed is another essential tip as the blue light emitted by phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep. Aim to turn off electronic devices at least an hour before bed to give your brain time to wind down.”

6. Exposure to sunlight can help you fall asleep fast

“Lastly, getting exposure to natural sunlight during the day and incorporating regular physical activity into your routine can greatly improve your sleep. Morning sunlight helps regulate your circadian rhythm, and physical activity helps you fall asleep faster and enjoy deeper sleep.”

For more information and help finding the right mattress for you for a better night’s rest, please visit: https://www.mattressnextday.co.uk/mattresses