Welcome to ‘How I sleep’, a series where we’re taking a deep dive into one of our most prolific obsessions. According to our big sleep survey, 73% of GH readers consistently struggle with their sleep, and 38% don’t get the recommended seven to nine hours a night. So, we’re asking experts to share their evening wind-down routines – along with their best tips for quality snoozing.

This month, breathing expert and founder of Breathpod Stuart Sandeman explains how breathwork can help you drift into a deeper, more restorative sleep, and shares some simple techniques to try when you’re struggling to switch off.

How important is a good night’s sleep to you?

Good sleep is non-negotiable for me. I aim for eight hours every night and protect it with a consistent routine, a good-quality mattress, the right room temperature and plenty of fresh air during the day. I rarely touch caffeine or alcohol (maybe once or twice a year) and I’m very intentional about how I wind down. Sleep sets the foundation for everything else – my energy, mood, performance, productivity, recovery and focus... the lot. If my sleep is off, everything else feels harder.

What does your evening wind-down routine usually look like?

It’s simple and consistent, because the nervous system loves routine. I have blue-light settings on my phone that automatically turn on at night to reduce blue light, and I aim for no screens for an hour before bed. I do about 10 minutes of stretching, wash my face, apply castor oil, read for a while and then pray. The last thing I do is a calming breathwork session, as it signals to my body that the day is done and it’s time for sleep.

Although it’s not an evening habit, natural light exposure in the morning is also a huge part of my sleep support strategy. Getting natural light first thing helps regulate your circadian rhythm so melatonin is released properly at night.

Tell us about your bedroom set-up.

I keep my bedroom minimal, calm and as tech-free as possible. I sleep on a superking bed with a grounding sheet and blackout blinds. I always sleep with the window slightly open for fresh air, regardless of the time of year. There’s no clutter and nothing stimulating – everything in the space is there to help me drop out of my head and into my body.

For those who don’t know, what exactly is breathwork and why is it such a powerful tool for improving sleep?

Breathwork is one of the most direct ways to influence your nervous system. Slow, controlled breathing stimulates the vagus nerve, shifting the body out of fight-or-flight and into rest-and-digest. This lowers the heart rate, reduces cortisol and signals to the brain that it’s safe to switch off and sleep.

From a neuroscience perspective, breathwork helps shift the brain from high-frequency beta waves – linked to alertness and stress – into calmer alpha and theta states, which are associated with deep relaxation and the transition into deep delta-wave sleep. Breathwork not only helps you get there, but helps you stay there through the night.

What’s an effective breathwork technique for someone who struggles to switch off their mind at night?

A classic go-to is the 4-7-8 breath, which involves breathing in through the nose for four, holding for seven and breathing out slowly for eight. The long exhale is key as it activates the parasympathetic nervous system, slows the heart rate and signals safety to the brain.

I often pair this rhythm with a body relaxation or yoga nidra-style scan, releasing tension section by section. The breath calms the nervous system, and the body scan anchors both the body and the mind.

Another technique I’ve been using, especially if I wake up in the night, is gentle eye movement. With your eyes closed, slowly look to the left, then to the right. Next, make a slow circle with your eyes clockwise, then anticlockwise. Finally, gently direct your gaze towards the tip of your nose for a couple of seconds.

Side-to-side eye movement is part of how the brain processes information during sleep. Recreating this pattern when you’re awake can help soften anxious or repetitive thoughts, calming the nervous system and making it easier to go back to sleep.

Are there any sleep aids that you find helpful?

I use the Breathpod app – the sleep sounds, breathwork sessions and sleep stories knock me out quickly and noticeably deepen my sleep. I also take magnesium glycinate and apply magnesium oil to my feet before bed, which helps relax my nervous system. I go through phases of using mouth tape, which can help reduce night-time disturbances and support more consistent breathing. And I also use custom-moulded ACS earplugs from time to time, which block out noise brilliantly.

Stuart has partnered with London-based immersive art gallery FRAMELESS to transform his Breathpod app into a complete multi-sensory experience combining immersive visuals, sound and guided breathwork. Find out more about the FRAMELESS x Breathpod collaboration.

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