Poor sleep patterns can also significantly impact mental well-being, contributing to anxiety, depression and a weakened immune system.
As we begin 2025, health experts have emphasised the critical importance of prioritising quality sleep for your overall health, and shared tips on how to relax in the evenings.
A five-step breathing technique could help you to wind down before bed and, therefore, get better sleep, according to sleep experts at MattressOnline.
This accessible technique focuses on combining gentle hand movements with controlled breathing to help reduce stress levels.
Your evening routine can make getting to sleep easier
GETTY
The first step involves finding a comfortable position and taking slow, deep breaths to settle both body and mind.
Next, pinch the fingers and thumb of one hand together, cup them in your opposite palm, and take five deep breaths, counting to five for each inhale and exhale.
Switch hands and repeat the breathing pattern for another five breaths. For step four, make a thumbs-up gesture and wrap the fingers of your opposite hand around it, holding for five breaths before switching.
Finally, repeat this wrapping process with each remaining finger, maintaining five breaths per finger.
James Wilson, the Sleep Geek, explained: “Being stressed and anxious is a surefire way to have disrupted and disturbed sleep. As an animal, we are designed to respond to threat, stress and anxiety by not sleeping.
“If you think about it, it makes sense, when we had predators, the last thing you want to be is asleep if they are trying to eat you.
“Although we do not have predators anymore, we do have work, kids, relationships, pets, hobbies and all that life throws at us, raising our anxiety levels.
The breathing technique can help you to relax before bed
GETTY
“We need to convince our brain and body that we are emotionally and physically safe, to drop our heart rate and to be relaxed.
“For this to work, we need not to focus on going to sleep, but focus on winding down and being in the right state for sleep.”
For more helpful tips on a peaceful night, an expert shared what time to stop eating at night for a “deep sleep”.
The expert explained eating too late at night can lead to disrupted sleep and suggested eating your last meal of the day three hours before going to bed.
