More than half of those surveyed—specifically 57%—reported that they regularly wake up during the night, while 44% have trouble falling asleep. These issues can have long-term effects on both physical and mental health, so they shouldn’t be taken lightly.
Martin Seeley, a sleep expert at MattressNextDay, shared several tips for more peaceful and restful sleep, including one particularly interesting method: „moon breathing.”
1. Moon Breathing: A Calming Technique to Soothe the Nervous System
Moon breathing is a breathing technique of Eastern origin, involving inhaling solely through the left nostril while gently blocking the right one with a finger. This method activates the parasympathetic nervous system, responsible for calming the body. After just a few minutes, your body begins to relax, heart rate slows, and your mind quiets—creating the ideal conditions for falling asleep.
Tip: Try moon breathing for 3–5 minutes before bed in a dark, quiet space. Let go of the day’s stress as you breathe.
2. A Consistent Sleep Schedule: Your Body Clock’s Best Friend
Irregular sleep disrupts our internal clock. If you go to bed at different times every night, your brain struggles to know when to start producing melatonin, the sleep hormone. Try going to bed and waking up at the same time every day—even on weekends.
Bonus tip: Create a nighttime routine—just 20 minutes of reading, a warm bath, or soft music can help ease the transition to sleep.
3. Food and Drinks: Timing Is Everything
Caffeinated beverages like coffee, energy drinks, or black tea can keep you awake for up to 6 hours, so avoid them in the late afternoon. Heavy or greasy dinners can also hinder sleep by slowing down digestion.
Alternative: In the evenings, try warm herbal teas like chamomile or lemon balm for their natural calming effects.
4. The Bedroom: Your Sleep Sanctuary
Sleep quality is greatly influenced by your environment. Experts say the ideal sleeping temperature is between 15–20°C (59–68°F). The room should be dark and quiet, as complete darkness encourages melatonin production.
Pro tip: Use blackout curtains, earplugs, and invest in quality bedding—especially if you often wake up with neck or back pain.
5. A Screen-Free Zone—At Least in Bed!
The blue light from phones, tablets, and TVs suppresses melatonin production. This is especially problematic if you scroll through social media or check emails right before bed.
Helpful idea: Set up a “digital sunset”—turn off electronic devices at least an hour before bedtime and switch to a book or music instead.
6. Sunlight and Movement: Natural Sleep Regulators
Natural light, especially in the morning, helps set your circadian rhythm. Regular exercise not only tires you out physically but also has a calming mental effect.
Tip: A 30-minute walk each day—ideally in the morning—can work wonders. Fresh air and natural light are golden when it comes to improving sleep quality.
+1. Mental Clutter – A Restless Mind Can’t Sleep
Many people go to bed still mentally processing the day’s events. Stress, anxiety, and unresolved problems can all interfere with falling asleep.
Practice: Try keeping an evening “thought journal” where you write down your day or list your tasks for tomorrow. This helps mentally close the day and release tension.
Summary
Sleep is not a luxury—it’s a basic necessity and a foundation for well-being, a strong immune system, and mental health. While modern life often undermines healthy sleep, a few mindful habits can greatly improve sleep quality. Start tonight: power down your screens, try moon breathing, and observe how your nights—and days—transform.
