Take a breath and sleep better tonight

Take a breath and sleep better tonight

You’ve tried everything, relaxing aromas, ASMR, sleeping pills, even counting sheep! Many people struggle sleeping so turn to sleeping aids to help them sleep soundly at night. However, these aids can be costly and often, only provide a short term solution.

We breathe on average 20,000 to 25,000 times a day. Getting to sleep at night could be as easy as adopting a simple breathing method. Silentnight sleep expert, Dr Nerina Ramlakhan, believes controlling breathing can profoundly affect your energy levels and the way you sleep. In her book ‘Fast Asleep Wide Awake’ she recommends her ‘Three Exhalations’ method to become more aware of your breathing.

1. Wherever you are right now, and without changing your posture, simply pay attention to your breathing and notice three exhalations. Don’t try to change your breathing pattern or do anything fancy to it. Just allow your body to follow its own intelligence and breathe. (Note: This might feel tricy for those of you who practice yoga or Pilates because you might be inclined to judge your breath and then change it, but the aim of this exercise is to stay neutral and just notice your breath.)

2. Each time you breathe out, silently and softly say to yourself, ‘OOOOUUUT’ for the whole duration of the out-breath.

3. Notice that each out-breath is different and not necessarily rhythmic or uniform”

Dr Nerina Ramlakhan

She recommends using this technique five times a day for the next 21 days to become fully aware and conscious of the way you breathe.

When we rush around and become stressed during the day we hold our breath and take shallow breaths – this is why many people tend to sigh and yawn when stressed. Shallow breathing can be associated with insufficient melatonin levels, the key hormone to help us sleep. Dr Nerina says daily exercise can help us sleep as respiration increases as we move and become active.

Take a breath and sleep better tonight

If you think breathing might be the way to help you sleep at night try the ‘4-7-8’ method tonight before bed. Simply:

1. Exhale through your mouth
2. Close your mouth and inhale through your nose for a count of 4
3. Hold your breath for 7 counts
4. Exhale for 8 counts
5. Repeat the sequence 3 times

FREE UK delivery available

FREE UK delivery on orders over £49

Mattresses and divans delivery service

  • FREE UK delivery to a room of your choice
  • Professional 2-man delivery service

When do we deliver?

We deliver most items between Monday to Friday, 9am-6pm.

How much is delivery for orders under £49?

Orders of or under £49 will come with a £2.50 delivery charge.

Find out more about our delivery service here

60 night comfort exchange

Our comfort exchange gives you 60 nights to get really comfortable before making a decision. If you're still not loving your new mattress within 60 nights from delivery, you can exchange it for another mattress. It's as simple as that.

Here's how it works:

  1. Pick your new mattress on the official Silentnight website
  2. Sleep on it for at least 28 nights as it can take a little time to adjust to a new mattress
  3. If you're not happy after the initial 28 nights you can exchange it for a new mattress, as long as you claim within 60 nights of delivery

Read more about the 60 night comfort exchange

Total Quality Assurance

Before it gets to you your bed has been through a lot

  • All our mattresses, upholstered bases and headboards are made in the UK
  • All of our product meet European standards and exceed British standards
  • All our Upholstered beds and mattresses ordered through Shop.Silentnight are made to order
  • This means they are not stored for prolonged periods of time and are shipped to you direct from our factory.


  • Accredited onsite laboratory to bring the best products to you
  • Every Silentnight mattress type is tested to ensure it exceeds all British standards
  • Silentnight products are fully certified by the Forest Stewardship Council®(FSC®) FSC-C104461
  • We are full members of the Furniture Industry Sustainability Program.
Superbrands The Sleep Council nbf approved