Sleep expert shares hack that may beat insomnia
If you struggle to sleep and always seem to be Googling how to beat insomnia, a simple night-time change could be what it takes to get you back to having a restful nights sleep again. The advice comes from MattressNextDay sleep expert Martin Seeley.
He encourages people to give it a go, explaining that it helps both the mind and body relax. Mr Seeley wants people to try a sleep meditation, explaining: "Unlike regular forms of meditation, which focus on encouraging alertness and awareness throughout the day, sleep meditation looks at preparing your mind and body for rest through physical and mental relaxation techniques, such as guided breathing and other common well-being practices."
According to the sleep expert, research shows that "meditation increases the production of both serotonin and melatonin"," two hormones closely linked to sleep. These hormones activate areas of the brain involved in the sleep process.
Meditation has also been shown to reduce heart rate, lower blood pressure and alleviate anxiety - factors that help calm the mind and pave the way for a deeper, more restful sleep. All of these benefits contribute to a significantly better night's rest.
Try the 4-7-8 breathing technique
Begin by placing your tongue on the roof of your mouth
Inhale through your nose for four seconds
Hold the breath for seven seconds
Exhale through your mouth for eight seconds as if you're blowing out a candle
Continue for as long as you feel comfortable and let the calming effect of this breathing pattern help you relax, he further suggests.
'Train your mind'
Another technique for meditation to get to sleep is about "training your mind to take your body to another level".
To start with, picture a ball of warm, pure, energised light hovering above your forehead
From here, focus on how pleasant, regenerative, and restorative it feels. Give yourself plenty of time to embrace this sensation and allow it to thrive
Imagine this pulsating ball of light becoming a liquid and travelling slowly down from your head and spreading over the entirety of your body, engulfing you in its warmth
Hold these thoughts for as long as you can, allowing yourself the time and mental space needed to absorb how the sensation makes you feel, before slowly releasing it.
What time should I meditate before bed?
The sleep expert said that "the perfect time for meditation is a subjective matter, and you might, for example, find that you benefit more from this sort of activity by doing it right after you get in from work." If you're someone who is busy and may not get a chance to do much before they lie down for the night, then it could be best doing this as you go to bed, he suggests.
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Daily Mirror
19-07-2025
- Daily Mirror
Sleep expert shares hack that may beat insomnia
Rather than getting into bed, lying down and hoping you'll get the kip you need, you should instead try this If you struggle to sleep and always seem to be Googling how to beat insomnia, a simple night-time change could be what it takes to get you back to having a restful nights sleep again. The advice comes from MattressNextDay sleep expert Martin Seeley. He encourages people to give it a go, explaining that it helps both the mind and body relax. Mr Seeley wants people to try a sleep meditation, explaining: "Unlike regular forms of meditation, which focus on encouraging alertness and awareness throughout the day, sleep meditation looks at preparing your mind and body for rest through physical and mental relaxation techniques, such as guided breathing and other common well-being practices." According to the sleep expert, research shows that "meditation increases the production of both serotonin and melatonin"," two hormones closely linked to sleep. These hormones activate areas of the brain involved in the sleep process. Meditation has also been shown to reduce heart rate, lower blood pressure and alleviate anxiety - factors that help calm the mind and pave the way for a deeper, more restful sleep. All of these benefits contribute to a significantly better night's rest. Try the 4-7-8 breathing technique Begin by placing your tongue on the roof of your mouth Inhale through your nose for four seconds Hold the breath for seven seconds Exhale through your mouth for eight seconds as if you're blowing out a candle Continue for as long as you feel comfortable and let the calming effect of this breathing pattern help you relax, he further suggests. 'Train your mind' Another technique for meditation to get to sleep is about "training your mind to take your body to another level". To start with, picture a ball of warm, pure, energised light hovering above your forehead From here, focus on how pleasant, regenerative, and restorative it feels. Give yourself plenty of time to embrace this sensation and allow it to thrive Imagine this pulsating ball of light becoming a liquid and travelling slowly down from your head and spreading over the entirety of your body, engulfing you in its warmth Hold these thoughts for as long as you can, allowing yourself the time and mental space needed to absorb how the sensation makes you feel, before slowly releasing it. What time should I meditate before bed? The sleep expert said that "the perfect time for meditation is a subjective matter, and you might, for example, find that you benefit more from this sort of activity by doing it right after you get in from work." If you're someone who is busy and may not get a chance to do much before they lie down for the night, then it could be best doing this as you go to bed, he suggests.
Daily Mirror
09-07-2025
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UK households must turn their fans off by this exact time due to hidden danger
As the UK prepares for a weekend heatwave, many of us will be tempted to leave the fan on overnight to help us get a good night's sleep - but experts have warned against it for one major reason UK households are being cautioned not to leave their fans on at certain times during the heatwave. With temperatures predicted to reach 30 degrees in some regions this weekend, many will be turning to their fans as a means of cooling down. However, while it might be tempting to keep your fan on throughout the night for a more comfortable sleep, it could lead to unforeseen health and comfort issues. Martin Seeley, CEO and sleep expert at MattressNextDay, has highlighted five main reasons to avoid sleeping with your fan on all night, warning that it can have negative consequences. 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You may get a headache "The cool, dry air can irritate sensitive areas and trigger headaches, especially if you already have a headache tendency or haven't kept yourself well hydrated throughout the hot day," Martin notes. "This makes it harder to fall and stay asleep. "You risk overcooling your body," he warns. "Your body naturally lowers its temperature to initiate sleep, but excessive cooling from a fan can interfere with this process," says Martin. "This disruption can cause fragmented sleep and reduce the amount of deep, restorative rest you get." Martin adds: "To be clear, there's nothing wrong with using an electrical fan to cool down your room as long as you only use it for a short period. "I'd, therefore, recommend that you turn your fan on 30 minutes before you plan on going to sleep, and then once it's time to go to bed, set it on a timer for a further 60 minutes. This will help you cool down enough to go to sleep, without exposing yourself to the risks of all-night airflow." In addition, Martin has shared seven tips for staying cool at night that you might not have considered. Try the "Egyptian method" "Dampening a sheet or towel with cool water and using it as a light cover can create a natural evaporative cooling effect," Martin said. "As the water evaporates, it draws heat away from your body, helping you feel cooler without the need for constant fan use. For best results, combine this with a fan set on a timer to circulate the cooler air briefly before switching off." Pop your socks in the freezer before bed "Try freezing your socks or a bandana before bed. Wearing them as you fall asleep can help cool your feet or neck, which are two key pulse points that play a big role in regulating your body temperature," says Martin. 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