Dr Michael Mosley, presenter of BBC Radio 4's Just One Thing, has shared five practical tips to improve sleep, backed by scientific research. The advice covers breathing techniques, morning routines, and how to break bad sleep habits.
One key tip is slow, deep breathing to calm a racing mind. Dr Mosley recommends the 4-2-4 method: breathe in for four seconds, hold for two, and exhale for four. Alternatively, try belly breathing by placing a hand on the chest and another below the rib cage, ensuring the belly rises with each inhale. This technique slows the locus coeruleus, a brain region that releases the wake-up chemical noradrenaline.
Getting up at the same time each morning and exposing yourself to daylight is crucial. Morning light suppresses melatonin and signals the body clock, known as the suprachiasmatic nucleus, to start the day. This helps prepare the body for sleep about 12 hours later.
If you cannot sleep, Dr Mosley advises getting out of bed. This 'stimulus control' method breaks the negative association between bed and wakefulness. By only going to bed when truly sleepy, you can re-establish the bed as a place for sleep only.
A warm bath or shower before bed can also help. A review of 13 studies found that a hot bath led to falling asleep 36% faster and better sleep quality. The heat dilates blood vessels, lowering core temperature and promoting sleep. Alternatively, use a hot water bottle or bed socks.
Finally, Dr Mosley warns against fixating on eight hours of sleep. He notes that pre-industrial societies often had two sleep periods, and waking in the night is natural. Accepting this can reduce anxiety and improve overall rest.
