Expert says little-known breathing method gets you to sleep in minutes

From getsurrey.co.uk 

Martin says it calms the nervous system and will also help you sleep more deeply

A sleep expert has explained the breathing technique he swears by to fall asleep in minutes as a third of people in the UK now say they suffer from poor sleep quality and insomnia. Martin Seeley has shared his go-to advice for getting a better night’s rest – and a lesser-known technique called “moon breathing” he says could be the secret weapon in your sleep routine.

Martin said: “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.”

                                                                 Millions of people now struggle with sleep

Martin, who works with MattressNextDay, has more advice for those struggling to sleep. He said: “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.

“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.

“Another factor to consider is your sleep environment. The ideal bedroom temperature for most people is between 15-20C, 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.

“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.

“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.”

https://www.getsurrey.co.uk/news/health/expert-says-little-known-breathing-31181596