A sleep expert has shared a simple way to help you drift off into a deep slumber if you struggle to fall asleep at night – and it’s all to do with your breathing
In honour of World Sleep Day, an expert has shared the easiest way to fall asleep faster.
It can be so frustrating when you’re tossing and turning all night, but according to senior sleep expert Martin Seeley, there’s an easy fix.
Approximately 1 in 3 people suffer with a sleep disorder in the UK, and it leaves those struggling to feel like they are well rested.
The expert at MattressNextDay has shared his lesser-known technique called “moon breathing” that he thinks is the secret weapon to getting some much-needed shut-eye.
The technique involves breathing through your left nostril while closing off the right – and it’s ben shown to help calm the nervous system and promote a more well-rested sleep.
“It’s a simple but effective method that many people overlook when they’re looking for ways to enhance their sleep quality,” Martin explained, and added: “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.”
But he said it’s crucual to stick to a sleep schedule firstly. “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.”
The expert advised to create a relaxing bedtime routine by engaging in calming activities before bed such as reading, light stretching or meditation. These things will “signal to your body that it’s time to wind down.”
Martin said this can also help ease the transition from day to night – and by doing small activities like these will signal to your brain it’s time to wind down.
He also urged people to avoid caffeine 4-6 hours and large meals 3 hours before bed too. He said: “It’s also important to watch what you eat and drink before bed.”
Caffiene can stay in your system for hours and can interfere with your ability to fall asleep, as well as large meals and alcohol which can also disrupt sleep.
Keeping your room at the right temperature is also important if you want to easily fall asleep. Martin explained: “The ideal bedroom temperature for most people is between 15-20°C, which promotes deeper sleep.”
We all know screens can cause havoc when we’re trying to slumber, so reducing screen time can also help. Blue lights from phones and screens 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,” Martin suggested.
Finally, the expert said exposure to sunlight can also help you sleep quicker. By getting some natural sunlight can greatly improve your sleep.
He said: “Morning sunlight helps regulate your circadian rhythm, and physical activity helps you fall asleep faster and enjoy deeper sleep.”
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