Latest from Woman and Home in Sleep

I always struggle to sleep in the heat - but this sleep therapist's hack made last night so much easier

grace.walsh@futurenet.com (Grace Walsh) — Fri, 22 May 2026 12:30:00 +0000

Last year, when temperatures skyrocketed seemingly overnight, I really struggled to get a good night's sleep. Normally, I'm lucky. I don't have a problem drifting off in the other seasons, but with a carpeted bedroom and only a small window for breeze, I did struggle to sleep in the heat when summertime came.

This year, as soon as I spotted the bank holiday weather forecast, I knew things had to be different. I was armed with a cooling fan and a good duvet (thank you, winter sales!), but packed away the latter after I spotted advice from clinical sleep therapist and high-performance sleep coach, Natalie Pennicotte-Collier.

She says that many people focus "too heavily" on trying to cool themselves down when they get too warm, versus "helping the body maintain a stable sleep temperature throughout the night".

To get to sleep, our bodies naturally cool down by one to two degrees Celsius, triggering the release of important sleep hormones, such as melatonin.

"The body normally releases heat through the hands, feet, and skin during the evening, but when it's hot in your bedroom, the heat has nowhere to escape to," says Natalie, who also works with MattressNextDay.

That's why, even if you sleep naked or throw off your duvet, you're unlikely to get better sleep in warmer temperatures - whether that's in the UK or abroad.

"There is nothing left to absorb sweat or help heat escape properly overnight. "Removing or sleeping on top of your duvet may feel like a logical decision in a heatwave, but the problem is when you replace it with nothing," she says.

"Sleeping naked also feels logical, but moisture will simply sit on the skin, creating a clammy, humid 'microclimate' that is more likely to wake you up in the middle of the night," she says.

What should you do instead?

Moisture from sweat builds up on the skin and against the mattress overnight, when actually it needs to be absorbed and released through breathable fabrics.

"Replace your duvet with a lightweight breathable layer, instead of sleeping completely uncovered," says Natalie. Lightweight cotton or linen bedding will help absorb sweat, improve airflow, and pull heat away from the body.

While I love my comfortable feather duvet, it's been stored under the bed for the summer now. I wish I'd invested in some linen sheets in the last sale, so I went hunting for some this morning, and I've bought these from La Redoute.View Deal

If you already have linen bedding, take the duvet out of its cover and just sleep with this covering instead.

Importantly, you should also avoid opening your curtains or blinds in the day, as much as it can be tempting to let the sunlight in first thing. This keeps your bedroom cool throughout the day, so you don't have to work to cool it down.

Dr Amir Khan reveals how to 'damage control' and improve energy levels after a bad night's sleep in 5 easy ways

Kat Storr — Sat, 02 May 2026 17:00:00 +0000

Tossing, turning, not being able to get to sleep, and randomly waking up at 3 am isn't only frustrating during the night. It can have a big impact on mood and energy levels the next day when life has to carry on as normal.

While a well-timed coffee might be on the cards, it's not the only answer to a night of poor sleep. NHS GP and woman&home's resident doctor, Dr Amir Khan, says: "It might be reassuring to know that one night of poor sleep rarely harms your health or performance as much as we fear. Research shows our brains are surprisingly good at compensating in the short term. So, the goal isn't perfection, it's damage control and gentle support."

Along with adding magnesium to your routine, a mineral the doctor says "many women don't get enough of", he recommends switching up your morning routine to improve energy levels, lower stress, and feel happier throughout the day.

How to improve energy levels

1. Get daylight early

Getting outside, or at least somewhere you can feel the sun on your face, is the first thing you should do when you wake up after a bad night's sleep.

“I can’t say this loud enough, morning light is the strongest signal for your body clock,” says Dr Khan. He explains that going outside to feel daylight on your face within an hour of waking up can help reset your circadian rhythm (the body's natural clock) and improve your alertness.

“Natural light suppresses melatonin (the sleep hormone) and boosts cortisol in a healthy way," he adds. "This is your brain’s ‘wake-up’ chemistry."

2. Get strategic with your caffeine

Like many of us, Dr Khan loves coffee and enjoys its focus-inducing benefits, but he says the time of day that we drink caffeine is key. “Use small amounts in the morning or early afternoon only. After about 2 pm, it lingers in the system and makes the next night worse, which is how poor sleep spirals,” he says.

Drinking caffeine on an empty stomach can cause digestive issues or leave you feeling 'tired but wired', so try to have your caffeine with some breakfast.

3. Move gently, not intensely

Exercising after a bad night’s sleep might be the last thing you want to do, but the doctor says movement can help re-energise, mentally and physically.

It doesn’t have to be a sweaty, punishing workout. A walking workout or gentle bike ride could be all you need.

“Studies show light–moderate movement (a brisk walk, stretching, fresh air) improves mood and cognitive performance after sleep restriction. It increases blood flow and counteracts that heavy, foggy feeling,” he says.

4. Eat for steady energy

When we're tired, levels of ghrelin (the hunger hormone) and leptin (the hormone that tells us we're full) fluctuate, so we often crave sugary and carb-heavy foods. The problem is, these foods cause an energy crash a few hours later, making the day after a bad night's sleep even harder.

Dr Khan says: “Aim for foods rich in protein, fibre and healthy fats (eggs, yoghurt, nuts, whole grains) to keep blood sugar stable and brain function steadier.”

5. Protect the next night

Dr Khan says this is his most important tip: “Avoid long naps (20 minutes max before 2 pm), keep bedtime consistent, and wind down earlier. Sleep pressure builds across the day, so a normal routine usually restores things within one to two nights.”

The GP leaves us with a final recommendation that applies to everything to do with improving our sleep, diet, or exercise regimen. That is: “be kind to yourself”.

“We function far better than we think after a rough night, and recovery is usually quick,” he says.

If you’ve been experiencing sleep problems for longer than a few weeks, you should speak to your doctor, who will be able to offer personalised advice.

Convinced you're not getting enough sleep? This quiz reveals your sleep personality - and how to fix it

Jack Slater — Mon, 30 Mar 2026 06:00:00 +0000

We all know that having decent shut-eye is important for feeling fresh, but it's not just your energy levels that suffer when you don't take sleep seriously.

Not clocking up the necessary hours or achieving quality rest can put you at risk of health complications. So, is your sleep routine doing more harm than good? Are you, like so many of us, carrying out bad habits that wreck our sleep without realising?

Take our quiz to find out your sleep personality - and get our expert advice on how to sort it.

Inspired to transform your bed-time routine? Our team have got more advice on everything needed to give yourself a proper sleep reset.

Plus, find out what experts make of the best weighted blankets and sleep apps that can help you kickstart a better bedtime.

This feature first appeared in Woman magazine. Subscribe now and get your first 6 issues for £1.

What is sleepmaxxing? A sleep expert explains when the method is helpful –and when it's not

katielaurenstories@gmail.com (Katie Sims) — Fri, 13 Mar 2026 16:00:00 +0000

If you've heard of 'sleepmaxxing' on social media, you might be wondering what it actually is, and whether it can help you get a better night's sleep.

Sleepmaxxing is the modern term for the trend to "maximise" sleep quality – it is rooted in good intentions, but a top doctor has warned us to be cautious. Some sleep tips are better than others, so we'll be breaking down what sleepmaxxing is, when it's helpful, and when it isn't.

New data from Argos.co.uk reveals that 79% of Brits are missing the recommended eight hours, which has led to more and more of us searching for ways to improve our sleep. Beyond investing in one of the best mattresses or best pillows, what can actually help? Is sleepmaxxing the answer?

(Image credit: Future Publishing Ltd)

Sleepmaxxing is a term that started circulating on social media back in 2024, but it's been gaining traction ever since.

Dr. Talal Khan of Khan Longevity explains that sleepmaxxing refers to "trying to optimise sleep with routines, gadgets, supplements and sleep hacks."

From regulating our circadian rhythm to having the perfect sleep set-up, to taking magnesium at just the right time, sleepmaxxing tips are wide-ranging. But, Dr. Khan warns, they can sometimes place unrealistic pressures on sleep.

"The useful part is taking sleep seriously," he says. "The problem starts when trends outrun the science."

Is sleepmaxxing helpful?

The intention behind sleepmaxxing - i.e, getting better sleep - is definitely helpful. Sleep is incredibly important for our health, supporting processes like emotional regulation, immunity, and cardiovascular health.

"If sleepmaxxing means a consistent sleep schedule, a darker room, less late-night screen time and getting checked for insomnia or sleep apnea, then that's smart," Dr. Khan says. "But if it means mouth taping, overusing supplements, or obsessing over tracker scores, I would be cautious." Essentially Sleepmaxxing is helpful when it sticks to evidence-based tips over trend-led ideas.

As Dr. Khan says, certain things - like less screen time before bed, and waking up at a similar time every day - have been shown to help with sleep. But newer trends - like mouth tape, or tracking biological markers via fitness devices - won't be necessary for everyone.

But the desire for better sleep is positive. What really works, according to the experts?

Top tips for improving sleep: expert tips on surroundings & routines

First up, it's important to create a calming environment. As part of this, it's recommended to reduce visual clutter in favour of a calming bedroom set-up. You can declutter a bedroom in a day, and try removing items from your bedroom to double its size, too – it's much easier to wind down in an environment that doesn't feel chaotic or overstimulating.

Your bed set-up should also be something you look forward to getting into at the end of each day. A comfortable mattress and pillows are non-negotiable, but things like the best mattress toppers and the best electric blankets (for a cosy and inviting feel) can help.

Whether you want to fall asleep in just three minutes or you're tired from waking up in the middle of the night, Dr. Khan outlines the following advice to aid a blissful night's sleep:

Keep to a consistent wake-up time
Get light (artificial or natural) in the morning
Stay physically active throughout the day
Keep the bedroom cool, dark and quiet
Choose breathable, comforting bedding
Avoid caffeine, alcohol, and screens close to bedtime

Sleep aid essentials

For a little bit of luxury

The White Company

Ennis Stripe Bed Linen Collection

Any bedding that you look forward to getting into makes for a better night's sleep, but I think The White Company bedding takes the cake. It's such a treat, and I love the Ennis Stripe collection for warm, neutral bedrooms.

For whole body comfort

Simba Sleep

Hybrid® Mattress

The Simba Hybrid is one of the most popular mattresses on the market, and having tried it myself, I can vouch for why. Made with graphite-infused Simbatex® foam to keep you cool, it's super cushiony and designed with better sleep in mind.

For resting your head

WOOLROOM

Deluxe Wool Customisable Pillow

This pillow holds the top spot in our buying guide to the best pillows on the markets. You can adjust the fill to suit your preference, and it's made from wool, one of the most effective natural materials for regulating temperature.

For the ultimate shut-eye

The White Company

Silk Piped Eye Mask

Alongside your silk pillowcase, this 19 momme silk eye mask will work wonders for your rest. Naturally smooth and gentle, silk keeps the light out of your eyes, whilst keeping moisture in your skin. If you want brighter eyes in the morning, this is key for beauty sleep.

For every sense

Apothecary

Sleep Pillow Mist 150ml

When you're off to sleep, you will want to set the tone for all your senses. This soothing blend of light oils uses notes of lavender, jasmine, vetiver and eucalyptus, which naturally relaxes your mind and body. Spritz a mist over your pillow before snuggling up.

For style and comfort

Autograph

Pure Cotton Muslin Revere Pyjama Set

M&S' pyjama collection has been the talk of woman&home for months. With natural cotton and modal fibres, they're as chic as they are comfortable and cooling. Our Fashion Editor, Caroline Parr has them in her top eight pairs of PJs for stylish sleeping.

Lastly, it's important to remember that trying to fall asleep can sometimes be the surest way to stay awake. Instead, just allow your body to rest and sleep will be more likely to come to you. "If sleep trouble lasts more than a few weeks, get evaluated," Dr. Khan advises.

Always waking up at 3 am? Sleep expert reveals the bad habits that could be to blame

Kat Storr — Sat, 14 Feb 2026 07:30:00 +0000

Around the world, eyes fly wide open every night at 3 am. It's something of a phenomenon - not 1 am or 4 am, but this inconveniently early (or late) hour.

If you're up at this time, you'll know the feeling of your brain suddenly racing with thoughts of what you need to do, things you've forgotten, or unpleasant reminders you thought you'd long forgotten, and no sign of wanting to get back to sleep.

Therapist Courtneyrose Chung, says this wake-up time is really common and is the “perfect storm of biology and stress response”. “Understanding what's actually happening in your body and brain during these moments can help you respond more effectively,” she explains.

On average, UK adults get only three nights of good-quality sleep per week. But for many women, it may have been months, or even years, since they had a night without some disturbance to their core sleep. Courtneyrose, clinical director at My Denver Therapy reveals why it happens.

What causes our 3 am wake up?

Circadian rhythms

Courtneyrose says that at 3 am our bodies enter a natural ‘circadian dip’, where we move from deep sleep into lighter REM sleep, which can increase the likelihood of waking up.

“This is a natural vulnerable window,” she says. “Your body is shifting gears, and if there's any underlying stress or anxiety, this is when it's most likely to pull you out of sleep.”

Cortisol

Our cortisol levels are naturally high in the morning to get us up and ready for the day. However, Courtneyrose says when we’re stressed, our bodies might release cortisol earlier than normal - for example, in the early hours of the morning.

“Your brain interprets that cortisol spike as a signal that there's a threat,” she notes. “It starts scanning for problems even if there aren't any real ones.”

This can lead us to worry about things we did or didn’t do the previous day, or about a stressful meeting or event we’ve got coming up.

Our brains operate differently in the dark

Worries can feel a lot worse in the middle of the night. Once our brain starts catastrophising at 3 am, it can be really hard to get back to sleep.

“The prefrontal cortex, which handles rational thought and perspective, is largely asleep during these hours,” explains Courtneyrose. “Meanwhile, the amygdala, which is your brain's fear and emotional centre, is wide awake and running the show.”

The sleep-effort trap

The more we panic about being awake at 3 am, the harder we will find it to drift off. This is because we’re releasing more stress hormones, which keep our nervous systems on high alert and keep us awake.

Tossing and turning is a sleep habit the experts recommend avoiding. Instead, go into the kitchen, make a cup of (non-caffeinated tea) or have a glass of water. Turn minimal lights on, and read a book (not a page-turner, though). This should help your brain relax enough to feel tired again and fall back to sleep.

“Stop treating wakefulness as an emergency and start treating it as a temporary state that will pass, so your nervous system can finally relax,” Courtneyrose suggests. “The goal is to re-associate your bed with rest, not rumination. When you feel genuinely drowsy, go back to bed.”

Scrolling before bed

We all know that we shouldn't scroll on our phones before bed. Blue light prevents melatonin production, the hormone needed for sleep.

This constant stimulation means our brains don’t get a rest, even at night, making us more prone to light sleep and waking up.

Not blue light or caffeine - sleep scientist reveals the habit she wishes more women would skip before bed

Kat Storr — Sat, 07 Feb 2026 07:30:00 +0000

Put your phone down, don't drink caffeine too close to bedtime, make sure your room is dark enough - just a few of the tips that come up time and time again when we start looking into how to sleep better. While experts say these are all important, one sleep scientist recommends a different lifestyle habit change.

It's easy to reach for a glass of wine to wind down for the evening. A 'nightcap' has its name for a reason. The link between alcohol and the search for quicker sleep is strong. However, it has a profound and often underestimated negative effect on the body's ability to rest and get enough core sleep.

Hannah Shore is a sleep scientist with qualifications from the University of Oxford’s Sleep Medicine Programme, working with Mattress Online. She explains we need a healthy mix of deep sleep, light sleep, and REM sleep to feel properly refreshed. "Alcohol disrupts this balance, meaning you can sleep for the ‘right’ number of hours and still wake up feeling exhausted,” she says.

“Alcohol initially acts as a sedative, pushing the body into a deeper sleep earlier in the night. While this can make it feel easier to fall asleep, it’s misleading. That deep sleep is followed by lighter, more fragmented sleep, with frequent awakenings as the night goes on.”

If you couple this with changes in body temperature, thirst and the need to pee, then it’s no wonder we can feel hungover and exhausted, even after just one or two drinks. “Many people believe alcohol helps them sleep, but over time, it actually worsens sleep quality. This can create a cycle where people feel they ‘need’ alcohol to fall asleep, increasing consumption and leading to ongoing sleep problems, including insomnia,’ says Hannah.

This is a problem for all who drink alcohol. However, several studies show that women feel the effects more than men, waking up more during the night and having less REM sleep. In part, it could be down to having fewer enzymes that metabolise alcohol (alcohol dehydrogenase), a higher body fat percentage, and a lower proportion of water in the body.

Tips for drinking less and sleeping better

The recommended maximum weekly units for women in England is 14, and the NHS says this should be spread over three days or more. Ideally, we should be drinking less, but drinking more than this will put you at risk of both short and long-term health problems.

Here are some of Hannah’s tips for drinking less and building better sleep habits:

Cut down on alcohol by trying to have a few alcohol-free days per week, or only drinking at weekends.
Alternate your alcoholic drinks with alcohol alternatives to help you drink less.
Keep regular sleep and wake times, even at weekends.
Get morning daylight exposure to support natural circadian rhythms. In winter, having a sunrise alarm clock can help with this.
Create a wind-down routine that avoids alcohol and screens before bed.
Maintain a cool, dark, and quiet bedroom environment.
Avoid alcohol and caffeine late at night.

I tried 3 trending therapies to improve my sleep in perimenopause - this is the one that worked

Kat Storr — Mon, 29 Dec 2025 11:00:00 +0000

My sleep has been haywire for years. Whether it’s children waking me up, hormones all over the place or stress, getting a good night’s rest has felt elusive for a while. I figured this was just how life looked as a woman in midlife with quite a lot to juggle. While magnesium oil on my feet, putting my phone down earlier, and other healthy habits have helped me sleep better, I know there are plenty more things I could try.

Determined to get stuck into the latest trends in sleep health and experience them for myself, I headed off to the adults-only Verdala Wellness Hotel, which specialises in helping people with their fitness, nutrition, sleep, and general wellness, leaving them with tools to replicate the feeling at home. The Verdala, in the town of Rabat, only opened in August, but it’s a stunning environment with a spa, food and spectacular views.

Even just the thought of being away on my own, to have some space from my family before the Christmas chaos, was enough for me to feel relaxed. However, a thoughtful and thorough itinerary of activities and treatments was organised to help optimise my sleep, with a focus on perimenopause.

During my stay, I learnt about and tried three different types of sleep therapy to see which ones could help me as I go through my journey into menopause.

Acupressure for sleep

Acupressure is a form of Traditional Chinese Medicine (TCM) which involves using your fingertips on pressure points on your body. I’ve had acupuncture, another form of TCM, before, but had never tried acupressure. A study in the journal Phytomedicine found that acupressure could “improve sleep and related daytime impairment and mood problems in individuals with insomnia disorder”. I was keen to find out more.

I sat down with Verdala’s therapist, Maria, in the hotel’s serene yoga and meditation studio. She told me about the hundreds of acupressure points across our bodies, which can help blood flow, relaxation and pain reduction. When I explained some of my sleeping issues, she gave me a short routine I could try at bedtime.

Maria started by showing me the SP6 point. This is four finger-widths above your inner ankle bone. She said I should use two fingers to apply pressure here for 5 to 10 seconds. This pressure point is thought to help with insomnia, irregular periods, and bloating.

Maria then moved through four other pressure points to focus on for a short bedtime routine. These points were on the base of my feet, wrists and behind my ears, close to the vagus nerve. “The vagus nerve can help regulate a lot of bodily functions and is a major part of the parasympathetic nervous system,” she told me. This is the part of our body responsible for calming us down and stimulating our digestive system.

I put what Maria had taught me into practice each night during my stay. I found that my breathing slowed down, and I couldn’t think of anything else apart from how soothing the pressure was. It was incredibly relaxing - and I have no doubt it really helped me drift off.

Maria also suggested putting my feet in warm water. In TCM, it’s believed that this “calms the fire in your brain, which is what keeps you awake and causes night-time stress”, something I'm certainly planning on trying at home.

Kat continues to do the vagus nerve acupressure in bed, since returning from the Verdala Wellness Hotel. (Image credit: Future / Verdala Wellness Hotel)

Immersive sleep therapy

Trying out these different sleep therapies without the distractions of home was the stuff of dreams (no pun intended). The only thing I had to think about was where I needed to be for my next spa treatment or meal. But I knew I needed to take some of the tools I learnt and tips I received home with me for when challenges of regular life picked up again.

One of the treatments which was organised for me was an immersive sleep therapy massage. This was planned for late in the day with the idea that it would send me off into a restful final night’s sleep. My therapist, Anita, had a calm and kind nature (which always helps!), and she reassured me that this was going to be a really positive experience. Anita asked me about my sleep issues and what I hoped to get out of the treatment. She explained that the session involved a sound bath, where she would place a singing bowl on and around my body. This is a metal bowl which produces deep sounds and vibrations. Anita explained that these can “target brainwave stimulation to help with sleep problems like insomnia” and also “help you relax and rebalance”.

The 90-minute treatment also included a full-body massage and a hot oil scalp massage. I had never experienced anything like this before. Usually, I find it hard to relax during massages because my brain whirs with thoughts of things I need to do, friends I need to reply to, and bigger life worries. This didn’t happen in this treatment - in fact, I fell asleep and embarrassingly woke myself up with a tiny snore.

While I know I can’t have a massage like this or do immersive sleep therapy every time I have sleep problems, I can take away some tips from Anita. She reminded me that worrying about not sleeping has the very obvious effect of stopping you from actually sleeping. The anticipation of another bad night’s sleep can cause more stress and anxiety, so learning how to take time to focus on myself and relax needs to be more of a priority.

Full sound bath sessions are held in my neighbourhood, and in many major cities and towns around the UK, but I’d always been unsure about going until now. After the effect this one had on me and my sleep that night, I’m definitely going to book myself onto the next one in my area.

Cold plunging

Verdala has a fantastic spa you can spend all day in, with a sauna, jacuzzi, infrared sauna, hammam and more. But, when it came to trying out the best therapies for sleep, it was the warm and cold plunge pools that the advisors recommended.

I've been hearing about cold water therapy and cold plunges over the last few years (arguably a little too often). Compared to the option of a 90-minute massage and sound bath, dunking myself in freezing water had zero appeal. However, in the interest of research, I put on a brave face and did it. Three times - one contrast plunge each day - and all of them were awful. I knew I wasn’t going to like it before I got in, and I was right. It sent me into what felt like ‘fight or flight’ mode rather than any kind of zen, meditative state, and all I wanted to do was get back out again.

(Image credit: Verdala Wellness Hotel)

Cold plunges have cropped up repeatedly in advice for women in perimenopause, with evidence suggesting they can help regulate the body's temperature response and reduce hot flashes and night sweats, which naturally negatively impact sleep.

I know these things get easier the more you do them, but I’m not sure I’d want to do any more contrast therapy - and there is some evidence that they are not nearly as good for women as they are for men. Some experts suggest that they can actually have the opposite effect for women, and to avoid ice baths completely.

What I learnt from exploring these sleep trends

From these experiences, I learnt that I need to focus as much on what my body needs at night as it does during the day. I spend so much time thinking about how to improve my health by exercising regularly and eating well that by the time the end of the day rolls around, I've run out of energy. That’s when bad habits creep in.

A trip like this one is a luxury I definitely can't afford often, but the impact of these sleep experiences, which I can translate into my everyday life at home, has undoubtedly stuck with me over the last few weeks. I’m better at shutting off my brain at night, and it's made me take time to appreciate the stillness that being in bed before going to sleep brings if I'm not looking at my phone.

I think my feelings about contrast therapy are clear. It’s not for me, but I appreciate that some women find it eases their symptoms. When it comes to acupressure, I’ve been allocating 10 minutes at the end of the day to do this to unwind and ease any stress. The vagus nerve pressure point and the one on my hand have been the most effective at helping me relax and prepare for sleep. It’s on my goal list for 2026 to learn more about acupressure and how I can use it more during stressful times - and to only ever dunk myself in warm water.

Do you have trouble with sleep? Take our quiz to discover your sleep personality

faye.smith@futurenet.com (Faye M Smith) — Sun, 16 Nov 2025 07:00:00 +0000

It’s that time of year of cooler weather, grey mornings and fewer sunshine hours – a combination that spells trouble for restorative sleep. It can delay the release of melatonin, the sleepy hormone, says Lisa Artis, deputy CEO of The Sleep Charity, who advises, "That’s why we should prepare for sleep changes in autumn."

You may know how to fall asleep in 3 minutes, perhaps using breathing techniques or one of the best sleep apps, but then wake up still feeling tired in the morning. Or perhaps you lie awake for a long time as you struggle to drift off?

Poor night-time habits could be affecting your wellbeing, without you even realising. We've put together the below questionnaire in collaboration with sleep experts, to help you pinpoint your issue. And on your results page, the experts offer their advice to help you rest better.

Read further expert advice in our suite of Sleep articles, including the tried and tested products that won a woman&home Sleep Easy Award 2025.

Enjoy doing this quiz? Check out our quiz of the day collection for some lighthearted tests of your knowledge!

This article is for general interest and is not intended to suggest a course of action that might be suitable for you. Always consult a licensed healthcare professional before making decisions concerning your health and wellbeing.

woman&home magazine

This article first appeared in the October 2025 issue of woman&home magazine. Subscribe to the magazine for £6 for 6 issues.

Introducing our woman&home Sleep Easy Award winners 2025 - tried and tested for a good night's rest

heidi.scrimgeour@futurenet.com (Heidi Scrimgeour) — Tue, 26 Aug 2025 08:34:01 +0000

We all know that good sleep is essential for health and wellbeing - just as important as regular movement and good nutrition. But for many women, getting a good night’s sleep becomes increasingly complicated in our forties and beyond. Hormonal changes, rising stress levels, and the infamous ‘midlife mental load’ can all disrupt our sleeping habits, turning once-peaceful nights into hours spent watching the clock or tossing and turning.

That’s why we created our first-ever woman&home Sleep Easy Awards 2025, launched alongside our brand-new woman&home Tester Network. Quite simply, we’re tired of being tired. So, we took matters into our own hands and enlisted a team of testers - women in their 40s, 50s, 60s, and beyond who live with the exhausting reality of restless nights - to put the latest sleep solutions to the test.

Our expert editorial team, including Health Editor Grace Walsh and Homes Ecommerce Editor Laura Honey, shortlisted the most promising products - from clever sleep tech like white noise machines and sunrise alarm clocks, to bedroom essentials like bedding, earplugs, and eye masks. Then, it was over to our testers to put each product through its paces and share their honest, unfiltered findings.

We first announced the results in August, revealing the winners of the Woman&Home Sleep Easy 2025 Awards - tried-and-tested products that genuinely delivered, helping real women fall asleep faster, stay asleep longer, and wake up feeling refreshed.

So, if you’ve found yourself doom-scrolling at 3 am in search of the best sleep aids or wondering which sleep products are truly worth the investment - and some of them are seriously pricey - you’ve come to the right place. Read on to discover the sleep solutions that made the cut.

Woman&Home Sleep Easy Award 2025 winners

Bedding

Best value mattress

Eve Sleep

The Premium Mattress

This luxurious hybrid mattress is packed with features that really help deliver a better night's sleep, particularly in terms of cooling and support. We named this the best mattress for hot sleepers based on our Eve Premium Hybrid mattress review. The extra height made getting out of a low bed a little easier for our tester, Linda Clayton, who has dedicated more than 20 years to reviewing sleep products for Homes & Gardens, Livingetc, Country Homes & Interiors, Real Homes, and, of course, woman&home.

As a hot sleeper, Linda is the perfect tester for cooling sleep products. She is a side and back sleeper, so the medium-firm feel really suited her, helping her to wake up feeling refreshed. "Even night-time loo breaks were achieved without disturbing my partner, which meant both of us were a lot happier in the morning."

Best cooling mattress

Button & Sprung

Southdown Double Mattress

There is a growing army of people who recognise that Button & Sprung have created something seriously special with their Southdown mattress. No wonder we named it the best cooling mattress based on our Button & Sprung Southdown mattress review. "Having slept on it myself, I can verify that this handmade, natural mattress offers pure luxury," says Harry Honey, who manages world-class athletes and regularly calls upon them to test all the latest sleep trends, from magnesium sprays and sleep lamps to mattresses and duvets.

"It balances support and sink-in softness the same way that Italians balance work and life - perfectly," Harry tells us. "There's no sinking in as you reach over to get your phone from the bedside table, and zero disruption from anyone else you might have in your bed with you. The motion isolation is top-notch.”

Best mattress topper

Simba Sleep

Hybrid Essential

Want your mattress to feel brand new without spending a lot? You need this Simba mattress topper - which we named the best mattress topper based on our Simba Hybrid mattress topper review. Whether your current mattress is past its sleep-by-date or you just struggle to get comfortable at night, this topper will make a real difference. The combination of springs and foam provide much more support than standard foam-only toppers.

"As a side sleeper, I need a bed that is supportive enough to keep my spine aligned, but soft enough to not be too harsh on my pressure points," says our tester, Louise Oliphant, who has worked for numerous luxury homeware brands and reviewed many of the best bedding products. As a hot sleeper, Louise was "amazed" at how steady her temperature remained overnight while testing this.

Best electric blanket

Dreamland

Sherpa Underblanket

This plush sherpa layer made our tester's bed feel cosy before she even turned it on. "I made great use of the dual-controls, with my half of the bed on full whack, toasty warm in five minutes, whilst my partner kept his side of the bed cooler," says Laura Honey. "It has everything I want in an electric blanket - plus it’s washable and great value too.” In our Dreamland Hunker Down Scandi Sherpa Underblanket review, we named this one of the best electric blankets we've tested.

With bylines at woman&home, Homes & Gardens, and Livingetc, Laura knows a thing or two about what makes a bedroom truly blissful. Before becoming a journalist, she wrote about interiors at The White Company, where comfort, calmness, and rest were always top of the brief. A devoted sleep tracker (her Oura ring rarely leaves her finger), she’s grilled some of the biggest names in the sleep space and has tested everything from luxury pillows to budget duvets.

Best mattress protector

Panda London

Bamboo Mattress Protector

This ultra-thin, waterproof bamboo mattress protector is naturally hypoallergenic. It keeps your mattress fresh while being so lightweight, you’ll barely notice it’s there. No wonder it's one of the best mattress protectors you could choose, according to our Panda London Waterproof Mattress Protector review.

"This is one of the hardest working mattress protectors I’ve ever used," says our Homes Ecommerce Editor - and it's always wise to pay attention to her reviews and pop whatever she's recommending straight in your shopping basket. "It’s one of very few waterproof toppers that I’ve slept on that doesn’t feel crackly and firm," she adds. "It feels like lying on a soft, terry blanket. If that’s not dreamy enough, this is crafted from a blend of bamboo and cotton, so it doesn’t take a toll on the environment. I’ve tested protectors two or three times the price, and they haven’t touched how wonderful this is."

Best duvet

The Wool Room

Washable Wool Duvet

Crafted from fully traceable British wool and certified organic cotton, this medium-weight duvet is a brilliant all-rounder for year-round comfort, and one of the best duvets we've put to the test. Naturally hypoallergenic, temperature-regulating, and machine washable, it offers the perfect balance of practicality and luxury for a deeper, more restful sleep.

Wool - just in case you didn’t already know - is a wonderful natural thermal regulator. "This has helped me and many members of the Woman&Home team through hot nights of sleep," she says. "It's also completely washable if you find yourself in extreme night sweats - or with coffee spills - and the icing on the cake of this duvet is that it’s all natural. The cotton casing is unbleached, the wool is British and traceable, and it’s all suitable for sensitive skin types.”

Pillows

Best cooling pillow

TheraPur

Ice Pillow

This is another item that comes highly recommended by our Homes Ecommerce Editor, Laura Honey, who has spent literally hundreds of hours testing all kinds of products, from the best cooling bedding to help ease the effects of night sweats, to the best coffee machines to help you spring out of bed in the morning. In her Dreams TheraPur Memory Foam Ice Pillow review, Laura named this one of the best cooling pillows money can buy.

"Unlike most cooling pillows I've tested, this actually feels icy to the touch and remains so throughout the night," Laura says. "But the real star of the show is the case that comes with this pillow, which you can transfer onto another favourite pillow, if you prefer. I’ve taken the case on holiday with me to ensure that I get good sleep wherever I go. It's well worth the suitcase space."

Best pillow for neck pain

Back in Action

Memory Foam Pillow

It's tricky to make a recommendation for the best pillow to use if you experience neck pain, because it's such a subjective experience. Nonetheless, we gave this pillow to a tester who suffers from nerve pain due to herniated discs, and she didn't hesitate to award it full marks.

"One night with the pillow was all it took – I woke up without neck pain for the first time in ages," our tester says. "It feels really firm, but you sink into it gradually, and it takes the shape of you. The design keeps my head up slightly higher and feels unnatural at first because of firmness, but then you realise the spaces between your vertebrae seem bigger and it’s really good – like the feeling of a yoga stretch when you get it right."

You can also read our Back in Action Memory Foam Pillow review to see why we chose this as the best pillow for neck pain.

Best silk pillow

LILYSILK

Silk pillowcase

"As someone with crazy, curly hair, this pillow is what dreams are made of," says our Homes Ecommerce Editor, Laura Honey. "This is one of the very few pillowcases that helps me keep the structure of each ringlet overnight." That also explains why she named this the best product overall in our guide to the best silk pillowcases.

And she should know - she has tested more than 25 different silk pillowcases and says it was impossible to keep this one out of the top spot. "The one I slept on came with delicate blue and white details, but Lily Silk offers a variety of options, from classic white to pretty patterns and colours in both Oxford and Housewife styles," Laura adds. "Over time, this one has also become softer and softer, and feels so gentle on my skin."

Wellness

Best sleep spray

Neom

Pillow Mist

"Sleep sprays are no magic bullet for better shut-eye, but they can certainly help you unwind," says our Health Editor, Grace Walsh, who chose the award winner for this category and also featured this on our guide to the best sleep aids. "For this, I love a lavender scent. It’s even better when paired with musky, woody scents like patchouli and something sweeter, like chamomile. This makes the Neom Perfect Night’s Sleep Pillow Mist the top pick as it’s a perfect combination of all three."

Grace adds that this pillow mist is lighter than other sleep sprays she has tried, which means it lingers in the air for longer, plus there’s no risk of a damp pillowcase after spraying.

Best journal

Evolve Journey

Evolve Journal

Designed to help you cultivate gratitude and crush your goals, this innovative journal combines structure with flexibility. What sets it apart is its ADHD-friendly layout and therapist-approved approach, making it accessible for a wide range of people.

As Ecommerce Editor of Woman&Home, I love sharing resources that truly support health and wellbeing in measurable ways, and this journal does exactly that. A journalist with 20 years’ experience, I have written for most of the UK’s newspapers and a wide range of consumer magazines, including the official magazine of the British Association for Counselling and Psychotherapy (BACP).

Best eye mask

Drowsy Sleep Co

Eyelash Protecting Mask

Our Health Editor, Grace Walsh, chose this award-winner too and is a big fan of this eye mask, recommending it to anyone who cares to listen. "I love this eye mask not for its eyelash protecting benefits - although that’s a positive - but for the fact that it feels like I’m not wearing anything at all when I've got it on," she expains.

"The additional space around the eyes means you don’t have anything pressed against your eyelids, while still experiencing total darkness. The material also feels incredibly premium, soft and lightweight, making it a pleasure to wear in bed."

Best night time tea

Pukka

Night Time Herbal Tea

When selecting the best tea to aid sleep, our Health Editor Grace Walsh turned to nutritionist Jenna Hope for expert input. She recommends teas with chamomile, valerian root, lavender, or lemon balm - ingredients which have been shown to support sleep, by reducing sleep onset or anxiety through the production of GABA, a calm-inducing neurotransmitter..

However, when it comes to teas, dose and quality are very important. "For some people, a sleep tea may be enough to help support sleep, and whilst the ingredients alone have been shown to support better sleep, the delivery of them through a tea may not necessarily be effective for everyone." Jenna adds. "For some, the practise of winding down and sipping tea in a quiet environment can help prepare the body for sleep."

Best candle

Skandinavisk

Ro Scented Candle

Who knows more about rest, relaxation, and tranquillity than Scandinavia? This candle isn’t your conventional combination of lavender and chamomile; instead, Ro is a magical mix of cut grass, fallen leaves, cucumber, and wild violets. It’s based on tranquillity (hence the name Ro) and smells really beautiful, according to our Homes Ecommerce Editor, Laura Honey, who also featured it in our best scented candles buying guide.

"It’s calming, gentle, and a nice change from classic sleep candles, plus the wax is all organic, natural, and refillable too."

A qualified Master Perfumer, Laura worked for a luxury fragrance company for five years and now has a mini perfume laboratory at home where she mixes up her scents. If you ever need to know anything about olfactives, she’s the one to ask.

Best hair wrap

Lilysilk

Multi-Use Silk Tie Bonnet

Freelance journalist and award-winning makeup artist Joyce Connor has worked in the beauty industry for 25 years, and regularly uses hair wraps for her type 4B coils. Passionate about helping women look and feel beautiful within their skin, Joyce has worked on countless fashion and bridal photoshoots and contributed to Woman's Own, Glamour.

She gave this the top billing in our guide to buying the best silk hair wraps, and picked it as the winner of this award-winner for several reasons: "I love the versatility of this silk bonnet and was able to wear it in multiple ways. It didn't slip off my head, and it was breathable, so my head didn't feel hot at night. I'd feel confident wearing this wrap outside during the day, too." The only downside was figuring out how to do it up, but that just takes a little practice.

Tech

Best fan

Dyson

Purifier Hot+Cool Fan

This is an expensive option for keeping cool when a hot flush or heatwave strikes, but our Homes Ecommerce Editor, Laura Honey, has no hesitation in naming this our award winner. In her Dyson Hot + Cool Formaldehyde review, she names it one of the best air purifiers money can buy and says if it was a little more affordable it would easily have taken the top spot, because it's so elegant, versatile, and thoughtfully designed.

"I would never normally spend this much money on a fan, but it purifies the air and can heat the room too, when you’re not in desperate need of a cool breeze," she explains. "I love the power behind this fan; it can cool a hot flush almost instantly. The oscillation suits large and small rooms alike and, most importantly, you can leave it running overnight without being disturbed by any noise. It’s whisper quiet - and that’s coming from a hot sleeper."

Best meditation app

Headspace

Mental health app

With so many meditation and sleep apps to choose from these days, it can be tricky to figure out which one is worth your time. But in our guide to the best sleep aids, our Health Editor, Grace Walsh, named Headspace the best sleep meditation app.

"It includes such a wide variety of programs, including guided meditations, sleep stories, music, and exercises for winding down at night," she explains. "The app is also very easy to use and perfectly set up to find what you want quickly, limiting the time spent scrolling on your phone before you settle down to sleep."

Best overnight tracker

Oura

Smart Ring 4

Health Editor Grace Walsh recently tested the Oura Ring 4 and loves it because "it goes above and beyond with sleep data" compared to other smart rings. "It's not overwhelming or complicated to understand," she says.

"The advanced sensors deliver insights into your sleep quality and time spent asleep, reviewing your daily habits to help you better understand what influences how well you rest. There is a monthly subscription to use the product, but at £6 a month, it’s not too much of a burden."

In her Oura Ring 4 review, Grace named this one of the best fitness trackers to choose if your priority is monitoring your sleep.

Budget overnight tracker

Fitbit

Inspire 3

When it comes to the basics of sleep tracking, you don't necessarily need a fancy or expensive smart watch. "The Fitbit Inspire 3 is less than £85 - and there’s normally a sale on where you can buy it for less - and it does just as well as some of the more advanced trackers, delivering insights into sleep duration and quality," says Health Editor, Grace Walsh.

In her Fitbit Inspire 3 review, Grace named this the best Fitbit to buy on a budget, and particularly commended this model for its sleep tracking features. "I’ve found it to be one of the most accurate sleep trackers over the years," she adds. "It’s bulkier than a smart ring to wear overnight, but for the price, you truly can’t get better than this."

Best Earplugs

ACS

SleepSound

Rachel Follett, 53, is a journalist and PR director who has spent years trying to find the right earplugs to help combat the fact that she is a very light sleeper. "The slightest noise wakes me up, and I’ve always been told I have small ear canals, so the squishy foam ones never work for me as they simply pop out," she explains.

You have to visit a specialist to have these custom-made to fit your ear, and Rachel waited several weeks for hers to arrive but says they are worth waiting for. "I’d recommend these to anyone who wants an earplug that is 100% reliable – no messing," she says. "If I’d known about these years ago, they would have helped me bank years of extra sleep. They’re ideal for parents who still need to hear their kids, or for any type of travel environment, light sleepers, those with snoring partners and shift workers who need to sleep when the rest of the world is waking up."

Best sunrise alarm clock

Philips

Wake-Up Light

This device uses calming rhythms of light and sound to help you unwind at night and wake naturally in the morning, plus it has customisable breathing exercises, sunset simulations, and a gradual sunrise alarm. Our tester, Casey, is a 45-year-old crime writer and seasoned product reviewer with years of testing experience.

"I am obsessed, especially with the red night-light feature, it's like a cosy sunset in your bedroom," she says. "It's so much nicer than the usual harshness of bright lights. I also love the soothing sounds. No more jolting awake to a loud alarm. Now I wake to the sound of the ocean or soft rain. It was also super easy to set up - I am a bit of a techno-phobe and was pleasantly surprised by how simple it was."

Best white noise machine

LectroFan

White Noise Machine

Our tester, Catherine Renton, is a freelance journalist with almost a decade of experience writing about health, careers, fitness, and lifestyle. She's also a light sleeper with a history of insomnia.

"I wasn't expecting much when this device arrived, as there are no bells or whistles, but the change it has made to my sleep has been incredible," she says. "The first time I used it, I slept through the night for the first time in years. It blocks out street noise and loud neighbours, and I woke up feeling refreshed. It's also ideal for taking on holiday, where I am more likely to be disturbed by 'new' noise."

Best smart alarm clock

Loftie

Loftie Smart Alarm Clock

Designed to improve rest and help reduce screen time before bed, the Loftie Alarm Clock is a multifunctional sleep aid with more than 100 built-in sleep sounds and a two-phase alarm system to wake you gently. It also has a Bluetooth speaker so you can stream music or podcasts directly from your phone, and there's a dimmable nightlight to help set the tone for bedtime.

This is another sleep aid that disappeared from my desk when my son popped home for the weekend and then returned to his University accommodation. He suffers with the sort of disrupted sleep pattern that's pretty typical of students, but he tells me this gadget has changed his life, giving him a ten out of ten success rate for waking up when he wants to and not sleeping through his phone alarm.

Special recognition

Dreamegg

Sunrise 1

A customisable sunrise alarm clock and sound machine, this is designed to help you wake up gently and fall asleep more easily. It combines 29 soothing sound options, simulated sunlight, and a dimmable nightlight to create a calming sleep environment without needing a phone.

"This device is incredibly easy to use, with clearly labelled buttons that make setup simple - even in the middle of the night," says our tester, Jessie, who is 45 years old and lives with a chronic illness, chronic pain, and perimenopausal symptoms, all of which affect her sleep. "I love the cosy, compact design. I wasn't expecting this little gadget to be life-changing, but it has 100% improved my quality of sleep. The music tracks are good too, a good variety, and plenty of white noise/nature sounds, which are very relaxing."

Dunelm

Cotton Linen Set

Our Homes Ecommerce Editor singled this set out for its perfect blend of comfort, practicality and value for money. What makes it stand out? The relaxed, breathable texture of linen is combined with the soft structure of cotton, creating bedding that feels feather-light and low-maintenance. Laura loves it so much that she named it the best linen bedding in our best sheets buying guide.

“It’s the effortlessness I love most,” she says. “The linen adds a feather-light, easy feel to the fabric. It looks relaxed and cosy straight out of the dryer, but the cotton in the blend gives it a bit more structure – and helps to keep the cost down too. I’ve slept in this during several heatwaves and stayed cool every time. Honestly, I could spend twice the price and not get the same sleep experience as I’ve had with this.”

Olverum

Bath soak

Our tester Jess Beech is an experienced beauty editor who has written for woman&home, GoodtoKnow, Now, Woman, Woman’s Weekly, Woman’s Own and Chat. A beauty enthusiast, Jess has tried everything from cryotherapy to chemical peels but finds bath soaks with excessive amounts of lavender "a bit too try-hard" when she's struggling with sleep. In our best bubble bath buying guide, she singled this out as having the most luxurious fragrance.

"This is my go-to product whenever I’m feeling frazzled and on edge," she explains. "The calm and slightly medicinal scent of eucalyptus is the most notable of the blend of ten essential oils, and works wonders to clear a busy brain. Just a few drops will fill your bathroom with fragrance that lasts until the next morning and lingers in other rooms too.”

Snoozeband

Bluetooth Sleep Headphones

Snoozeband 2.0 is a comfortable, fabric headband with built-in 4mm headphones designed for sleeping, especially if you’re a side sleeper. The speakers are thin enough not to press uncomfortably against your ears, and the lightweight, breathable fabric stays cool throughout the night, making them ideal for hot sleepers. It’s an updated version of the original Snoozeband, made to stay in place and deliver clear sound without disturbing anyone nearby.

"These are by far the most comfortable sleep headphones I’ve ever used - the headband is soft and stretchy, and the ultra-thin earpieces don’t dig in, even for a side sleeper like me," says Sally, our 57-year-old tester who normally can't fall asleep unless she's listening to The Archers or a podcast - but finding headphones that are comfortable for a side sleeper has been an ongoing quest for many years.

Earth's Secret

Dream & Mute Bundle

"The eyemask is soft, blocks all light, and works brilliantly for daytime naps or travel, though I found it too much for night use in my already dark room," says our tester, Faith Eckersall. "The real surprise was the earplugs - despite my doubts, they blocked out noise (including my partner’s coughing), stayed in all night, and were super comfortable for side-sleeping. They're washable, hypoallergenic, and come in a handy zip-up case. I’d definitely repurchase, and think they’d make a great gift for light sleepers or hospital stays."

Faith was impressed by the "exceptional quality" of this sleep kit. "So much so that I'd say £35 is a small price to pay for nights of sleep," she adds. "Even after four days, I felt more energetic and was able to work for longer hours as I was just not tired."

QuietOn

With advanced Active Noise Cancelling (ANC) technology to effectively reduce low-frequency sounds such as snoring, traffic and other ambient noises, the QuietOn 4 ear plugs have a 28-hour battery life on a single charge. They're ultra-lightweight with an ergonomic shape that fits comfortably in the ear canal and stay securely in place - even if you're a side sleeper.

Between perimenopausal night sweats and a husband whose snoring can wake the kids from their rooms, I needed ear plugs that would do more than just muffle the racket. It's difficult to explain what a total game-changer these are but if, like me, you've ever hurled foam earplugs across the room in frustration, these are what you need. The noise-cancelling technology is unbelievably good and I sleep so soundly with them in place that I often have to take them out just to check that my husband is actually still breathing!

Continue reading

Sleeping in the heat

Put the fan away - here are 16 ways experts get to sleep in the heat

Core sleep

Core sleep is the underestimated part of the night, and it's what we need for good quality rest

Fall asleep fast

Wondering how to fall asleep in 3 minutes or less?

It's not about REM or deep sleep - this type is most important for a good night's rest

grace.walsh@futurenet.com (Grace Walsh) — Wed, 30 Jul 2025 05:30:00 +0000

Whether it's a routine to improve sleep hygiene or a trick to fall asleep faster, most of us are pretty interested in how we can rest better without taking hours out of our day.

Of course, we all know that eight hours of sleep is recommended (whether we get it or not), but as it turns out, if you're looking to learn how to sleep better, then it's more important to focus on the type of sleep you have, rather than how much of it you have.

Core sleep is the name of the game. Here, woman&home speaks to certified sleep experts, including clinical psychologists and GPs, to reveal what this type of sleep is, when we fall into it, and how to get more of it.

What is core sleep?

Core sleep, which usually takes place during the first several hours after you fall asleep, is the type of rest responsible for making your body function well. "It helps you feel your best mentally and physically," says Dr Chris Mosunic, a clinical psychologist, sleep specialist, and the chief clinical officer at Calm.

During core sleep, the body starts to restore its basic functions, which is "why sometimes even a six-hour night can feel strangely okay," he says.

"During core sleep, your emotional regulation systems cool down, giving you the capacity to deal with stress and boosting your immunity through cellular repair," he says. "It can also improve your memory through improved consolidation and processing, and help you maintain your metabolic health by balancing insulin and appetite-related hormones like leptin and ghrelin."

However, it's not a specific stage like rapid eye movement (REM) or deep sleep. According to research published in Biological Psychiatry, core sleep is "composed of stages three and four of non-REM sleep" and it's "obtained during the first three sleep cycles" of the night.

"It actually refers to multiple sleep stages of around three or four cycles, and these cycles alternate between light and deep periods of sleep," says Sandhya Bhattacharya, a psychotherapist and Counselling Directory member.

Stages of the sleep cycle

Stage 1 (non-REM sleep): This is a stage of light sleep when you first drift off and (all being well), it only lasts for a few minutes.
Stage 2 (non-REM sleep): Here, the heart rate slows down and the body temperature drops, getting you to the ideal temperature for sleeping.
Stage 3 (non-REM sleep): This is often referred to as 'deep sleep' or 'slow-wave sleep'. It's essential for feeling physically restored when you wake up.
- Stage 4 (non-REM sleep): When this study was published, non-REM sleep was divided into four stages. It's now only divided into three.
Stage 4 (REM sleep): This is the stage of sleep where dreaming happens. It plays an important role in cognitive function, memory consolidation, and emotional wellbeing.

Throughout the night, the body cycles through these four stages every 90 minutes.

How much core sleep do you need?

The average adult needs around four to six hours of core sleep every night to hit the most vital stages of rest and protect their baseline functioning, says Dr Mosunic. "While eight hours of sleep is the common recommendation, what really matters is the quality and composition of those core sleep hours," he notes.

If you're overtired or go to bed late, your body will often prioritise deep and REM sleep to compensate. But if your core sleep is constantly disrupted and you're often in this overtired state, you'll find it harder to recover from daily activities and focus during the day.

"The minimum gives you a survival baseline; it's not a long-term strategy for thriving," says the doctor.

How to get more core sleep

Create consistency: "Going to bed and waking up around the same time each day helps your brain anticipate when to start producing melatonin, so aim for a general bedtime window," says Dr Mosunic. If you struggle to get up in the morning, one of the best sunrise alarm clocks could help.
Protect the first four to six hours: This is all about sleep hygiene. "To help minimise anything that could interrupt the start of your sleep, silence your phone, turn on white noise, and use blackout curtains. You could also let anyone living with you know if you’re going to bed early so they know to keep it down," he says.
Cut back on caffeine: "Caffeine has a half-life of about five to six hours, which means your afternoon coffee could still be buzzing through your system at bedtime," he says. To avoid the impact, switch to caffeine alternatives like peppermint tea.
Practice mindfulness: "Practice psychological relaxation techniques prior to sleep," suggests Dr Hana Patel, an NHS GP and resident sleep expert at Time4Sleep. This could include some light movement as well - Tai Chi for sleep, for example.

Is light sleep important?

Core sleep is obviously very important, and the focus is often on prioritising REM and deep sleep, but light sleep is still essential. "It's crucial to the sleep cycle, both in moving towards core sleep and emerging from it," says Bhattacharya.

Without light sleep, you can't move into deep or REM sleep, and if you like to nap to restore your energy levels, then it's even more important, notes Dr Patel.

"When we nap, our bodies still undergo the same stages of sleep at night that make up a sleep cycle. However, there is much less time to cycle through these stages. A short nap, where you may only spend a little time, if any, in deeper sleep and REM sleep, can make you feel refreshed when you wake up," she says.

Can you sleep in a bra? The experts weigh in on the risks - and potential benefits

grace.walsh@futurenet.com (Grace Walsh) — Sun, 14 Jul 2024 17:00:57 +0000

Can you sleep in a bra? It's the age-old question - one that's caused quite a bit of controversy over the last few years with experts debating the positives and negatives of doing so.

Those who go to bed in one of the best sleep bras may argue that sleeping in a bra has benefits - and they'd be right. Equally, not everyone will appreciate the feeling of closeness that comes with wearing a bra to bed. Ultimately, it's up to you.

However, if you're having support issues that are making you think twice about going braless, you want to learn how to sleep better, or you're debating taking off your hard-wearing sleep bra for the first time in a while, there are some things you should know.

Can you sleep in a bra?

Yes, you can sleep in a bra if you're more comfortable that way. One of the most common myths about sleeping in a bra is that it can lead to a higher risk of breast cancer or prevent breasts from naturally changing - that's not true. "There is no evidence wearing bras to bed increase the risk of breast cancer or stop breast growth," says Dr Kajal Babamiri, a GP and aesthetic doctor at CLNQ.

If you do choose to sleep in a bra, the doctor recommends a non-underwired one as opposed to a standard underwire bra that would otherwise be the best bra to wear during the day. "These bras are typically made from softer, more flexible materials that do not exert the same pressure as underwired bras. They are less likely to disrupt sleep or cause skin irritation and discomfort," she says, and as a result are often some of the most comfortable bras.

Advantages of sleeping in a bra

May prevent discomfort: "A well-fitting bra can help alleviate some of the discomfort associated with larger breasts," she says.
Reduce pressure on your back: If you wake up with a sore back, lower back pain, stiff upper-body muscles, or neck pain, you may find it beneficial to wear a bra to bed.
May help limit hormonal aches: Breasts are tender at certain times of the month, depending on our hormonal cycle, so some may find a non-underwired bra helps limit the movement that happens in sleep. "However, it is still important to ensure that any bra worn to bed fits well and is not too tight, as even non-underwire bras can cause issues if they compress the chest excessively, potentially affecting circulation and lymphatic flow," says Dr Babamiri.
Habit: If you've been sleeping in a bra for years and you're comfortable that way, there's no need to stop as Dr Babamiri - and several studies from the likes of the Fred Hutchinson Cancer Research Centre - confirm there are no serious health issues linked to wearing a bra to bed.

Disadvantages of sleeping in a bra

The underwire can be uncomfortable: "One of the main concerns is that the underwire can cause discomfort and disrupt sleep," says Dr Babamiri. This is especially the case if you sleep on your front as the underwire will be digging into you as you lie down.
Swelling or pain: Along similar lines, Dr Babamiri says that the pressure from the underwire around the chest may also restrict blood flow in the area and prevent lymphatic drainage, which could lead to swelling or pain.
Skin irritation: "Prolonged compression from the underwire could irritate the skin and cause indentations or bruising," she says.
Excessive sweating: If you find yourself wondering, 'why am I sweating so much' and you wear a bra to bed, this could be the reason. If your bra isn't made from a breathable material like cotton, it may prevent your skin from breathing and cause you to perspire more.
Damage to breast tissue: While no evidence wearing a bra to bed causes harm to the breasts, the doctor says there is "a possibility that the underwire could dig into the breast tissue or chest, particularly if the bra does not fit properly, which might cause further discomfort or even damage to the breast tissue over time."

What bra should I wear to bed?

As Dr Babamiri says, the best bra to wear to bed is one without underwire. These bras don't put the same pressure on the skin as underwired bras and are less likely to dig in, which otherwise can cause irritation and discomfort.

Here are three bras recommended by our fashion editor that tick the boxes for sleeping:

Sloggi Zero Feel Bra

The Sloggi Zero Feel Bra is a lightweight sleep bra that offers a barely-there feel around your chest so you can sleep supported. It's without seams for additional comfort, complete with flattering scalloped edges, and comes in multiple colours - including simple tonal shades.

M&S Flexifit Non Wired Crop Top

The M&S Flexifit sleep bra offers support without underwire in a simple crop-top shape. The fabric sits comfortably against the skin with removable padding for versatile wear. There is also a gel underband in the top that helps keep breasts supported without the same compression of an underwire.

Bravissimo Ultimate Comfort Bra

Those looking for one of the best bras for larger busts may appreciate this option from Bravissimo, which goes up to an L cup-size. While it's only available in black, the bra is made from a super soft jersey material that feels soft yet supportive on the skin. The straps are completely adjustable too.

Does sleeping in a bra prevent sagging?

No, in short. "The belief that wearing a bra to bed can prevent breasts from sagging is a common misconception," says Dr Babamiri. "Breast sagging, or ptosis, is primarily influenced by factors such as age, genetics, pregnancy, breastfeeding, and significant weight changes. The Cooper's ligaments, which are connective tissues that support the breasts, naturally stretch over time due to these factors."

Wearing a bra to bed won't make much difference. "It doesn't provide sufficient support to counteract these natural processes, as the gravitational pull is minimal when lying down," she adds.

The only time wearing a bra to bed can be beneficial to reduce the "rate of drooping" is after breast augmentation or uplift surgery, she says. "Patients are advised to wear a supportive postop bra for at least 6 weeks following surgery."

Struggle to sleep in summer? This simple hack can help you get the rest you need

Samantha Wood — Sat, 08 Jun 2024 11:30:01 +0000

You don’t have to be in a sunny climate to enjoy a siesta - in fact, learning how to nap and having a well-timed snooze during the day in the summer could be the key to sleeping better this season.

Although you may feel ‘lazy’ going for a snooze in the afternoon - especially if you've got work to do - it can re-energise, solve problems and boost productivity. During the summer months when so many of us are struggling with how to sleep in the heat during the night, it can help you reach your rest quota.

"In the summer, longer daylight hours and warmer temperatures can disrupt nighttime sleep, making it difficult to get the recommended seven to nine hours. Napping provides an opportunity to make up for this lost sleep, helping to ensure you still get adequate rest," says Sammy Margo, a sleep specialist and chartered physiotherapist who works with Dreams.

Giving our brains a short break during the day can be healthy - if you do it right. Here's what happens when you nap and how to change your sleep schedule for the better this season.

Why napping is the secret to better sleep this summer

1. You'll feel less frazzled

Summer is a particularly unique time of year. We seem busier than ever, whether it's work or family arrangements, and the combination of increased socialising and warmer weather can make it hard to feel relaxed - especially if you're not getting enough sleep.

"Summer often changes daily routines, such as holidays or outdoor activities, which can further disrupt regular sleep patterns. Napping offers a flexible way to adapt to these changes, ensuring you can maintain your energy levels and overall wellbeing despite disruptions to your usual sleep schedule," says Margo. And who knows, it may even help you learn how to sleep better in the long term too.

With most of us also having smartphones, it can be even harder to step away from commitments, messages, social media and news updates, even when we’re meant to relax. "We’re living in a time when our brains are bombarded with information and it can leave us stressed out," says Dr Rachel Taylor, a sleep and brain function specialist.

"A nap allows us to switch off from all that data, stops us from feeling overwhelmed and gives our brain a reset – which can leave us more able to manage the rest of the day."

2. It will improve your memory

Feeling forgetful in the heat? A siesta can help utilise our short-term memory store, consolidate learning and help us to solve problems, says Dr Taylor. "During a nap your brain makes sense of your experiences, meaning that you can wake up with more clarity and be more productive."

No wonder some companies have installed dedicated spaces to encourage their employees to have a daytime doze.

3. You'll feel more energised

It's natural to feel more tired in the heat. "High temperatures can lead to increased fatigue and decreased energy levels," says Margo. "A short nap can help to counteract this by giving your body a break and allowing it to recharge, making it easier to stay active and alert during the hotter parts of the day."

A ‘power nap’ can be a brilliant way to restore depleted energy levels, but you don’t have to nod off to feel invigorated. "If you find it hard to nap, try practising 'no sleep, deep rest'," says Dr Taylor. "Just five minutes of shutting your eyes and doing absolutely nothing can be enough to give your mind and body a reboot."

(Image credit: Getty Images)

4. It can make you feel happier

Allowing your brain a bit of time out, and letting your muscles relax, is likely to help with your mental wellbeing. "Let go of any guilt associated with a siesta and think of it as something that’s working with your body to make you sharper and more alert," says Dr Taylor.

"Sleep is multi-dimensional. It extends beyond mere quality and quantity. Factors such as duration, regularity, timing, and satisfaction contribute to overall sleep health," says Dr Luke Gupta, a sleep specialist and performance innovation expert working with athletes at the upcoming Olympics. "So avoid prioritising one over the other - sleeping well for three hours doesn't necessarily mean healthy sleep, nor does sleeping for 10 hours if you wake up feeling unrefreshed."

"Embracing its multi-dimensional nature offers a broader understanding, empowering effective self-management of sleep, especially during challenging times."

How to nap

1. Choose the right time

Generally, the ideal time for a nap is between 1pm and 3pm. "This period aligns with your body's natural circadian rhythms, which typically cause a post-lunch dip in energy and alertness," says Margo.

"Napping during this window helps to maximise the restorative benefits of a nap without interfering with your nighttime sleep," she says. You may also be able to fall asleep faster at this time than others, thanks to that post-lunch energy dip.

"Napping too late in the day can make it difficult to fall asleep at your regular bedtime, leading to disrupted sleep patterns."

2. Time your nap carefully

When setting your alarm, aim for 20 to 30 minutes of nap time. "This short length allows you to enter the lighter stages of sleep, which can improve alertness and performance without causing grogginess and disorientation you might feel if you wake up from a deeper stage of sleep," says Margo.

Where possible, avoid drifting off accidentally. "Longer naps can lead to deeper sleep stages, which might make you feel more tired upon waking and can interfere with your nighttime sleep quality," she says.

3. Take a look at your sleep environment

Having good sleep hygiene means having a sleep environment that works for you. The ideal temperature for sleep is around 15-19°C, says Margo. "This helps your body relax and fall asleep easily."

Our 'perfect' sleep environment is personal, notes Dr Gupta, also working with Dreams, the official sleep partner for Team GB and ParalympicsGB. This makes it difficult to recommend one type of space over another - but there are a few essentials you can make sure you have to stand a good chance of falling asleep comfortable.

"Assess your sleep space for familiarity, calmness, comfort, safety, lighting, noise control, and temperature regulation. Tailoring your sleep environment to your needs is key for ensuring a restful night's sleep," says Dr Gupta, who is also working with Dreams, the official sleep partner for Team GB and ParalympicsGB.

Margo agrees. "This means creating a quiet, dark, and cool space. Use blackout curtains, an eye mask, or earplugs to block out light and noise," she says.

TEMPUR® Prima Cooling Pillow

Dreams pillows sit among the best pillows overall - and for good reason. This cooling pillow in the TEMPUR range, for example, combines unique support for all sleeping positions with materials that offer an instant cooling effect when you lay your head down. Perfect for those warmer summer nights!

Dunelm Natural Blackout Roller Blind

A blackout blind serves a dual purpose in the summer: it helps prevent unwanted external light from entering into your bedroom and can help your bedroom stay cooler by keeping the sun's rays away. This set from Dunelm starts from £8 and comes in multiple colours to suit your decor.

Loop Quiet Earplug

If you've been on social media lately, you've probably seen an advert for Loop's innovate multi-use earplugs. Made from soft silicone for optimum comfort and with a unique design for better fit, these can help you fall asleep for your allotted 20 to 30 minutes undistracted.

Another nap hack the experts suggest might sound a little counterintuitive - but before you close your eyes for a catnap, have an espresso (but only if you’re OK with caffeine). The body takes about 20-40 minutes to process caffeine, which means you should wake after the optimum time for a power nap.

This is what actually happens when you look at your phone before bed

grace.walsh@futurenet.com (Grace Walsh) — Sun, 28 Apr 2024 17:00:51 +0000

We've all done it - skincare routine done, pyjamas on, in bed to settle down for sleep, only to take out our phone and scroll away on social media. Sometimes it's the only free time in the day to do so, but it's making a difference to the quality and quantity of our sleep in ways we might not expect.

The impact of blue light on sleep is the main reason experts give as to why we shouldn't look at our phones in the hours before bed. This light is produced from electronic devices such as mobile phones, laptops, and televisions, and it can disrupt our natural body clock. But is ignoring the impact of blue light really what's stopping us from drifting off?

Here, the experts offer the lowdown on blue light and what you need to know about looking at your phone before bed. Plus, they reveal how to sleep better with a wind-down routine designed for the modern age.

Does blue light affect sleep?

Yes, blue light makes us feel more awake. It boosts brain function, helps memories develop, and elevates our mood - three things you'll want to wake up early in the morning but avoid when trying to get to sleep at night. It does this because tricks the brain into thinking it's daytime by disrupting the sleep-wake cycle.

"Our sleep-wake cycle (or circadian rhythm) is intrinsically linked to light," says Theresa Schnorbach, a psychologist and sleep scientist who specialises in clinical psychology and cognitive neuropsychology. "There is a central circuit in our brain that is sensitive to light and [this circuit] controls the production of the hormones that support when we sleep and when we wake."

A study conducted at Harvard University revealed blue light suppresses melatonin production for twice as long as green light, which is emitted from sources like the sun and light bulbs, so it truly does have an effect.

However, as much as blue light impacts our sleep-wake cycle, several studies suggest it doesn't do so for long. "The effects of blue light can depend on duration and intensity of exposure, as well as individual sensitivity," says Schnorbach, who works with Emma. "Some studies have tested the influence of blue light on sleep and found minimal impact, with some suggestions being that it only adds around 10 minutes to the time it takes to fall asleep."

Is it really that disruptive?

It's not just blue light preventing our sleep and ruining our sleep hygiene - it's the combination of blue light and what we look at on our phones. "Social media apps are often designed to be engaging, with exciting and addictive content highly stimulating for our mind. It's the stimulation that means we lose track of time and can prevent the state of calm we require to sleep," says Schnorbach.

"While the impacts of blue light on sleep may differ for different people, the content on your phone is likely to stimulate your brain in a way that's disruptive to rest," she says, so this doesn't solely apply to phones. You may notice you can fall asleep fine after doing some light admin on your phone before bed but struggle to drift off after reading for an hour.

When we see or read something - like an alarming post on social media or a particularly gripping book chapter - that triggers our interest, the body can go into a minor state of stress. In this state, a review by Henry Ford Hospital outlines, the body releases adrenaline and cortisol, which causes the heart rate to rise. It might be hardly noticeable, but it pushes the body into so-called 'fight or flight' mode which, as the name suggests, is hardly conducive to good sleep.

This, combined with the other reasons for insomnia, such as eating late at night or menopause symptoms like night sweats, is a recipe for a bad night's sleep.

How to relax before bed

It's better to avoid looking at your phone at least one hour before you try and go to sleep, if possible. "I would recommend prioritising sleep by minimising screen time in the hours before bed and instead, filling your evenings with activities that promote relaxation, such as taking a bath or listening to soothing music." You can also follow our guide on six simple tricks to help you fall asleep in three minutes.

If you need to look at your phone or like to read before bed, take a look at these tips to get your brain ready for rest.

Follow the 20-20-20 rule: Look at something 20 feet away for 20 seconds every 20 minutes to prevent eye strain. Look out of the window if your bedroom doesn't stretch that far.
Use 'night' mode: Most modern mobile phones come with a 'night shift' mode you can enable in the evenings. While it's not a 'cure-all', it reduces the amount of blue light from your phone.
Be careful what you look at: Approach social media, messages, emails, and even books mindfully when you get into bed. Opt for platforms that avoid re-sharing the daily news or potentially disturbing content and read a book that isn't too mentally or emotionally challenging.
Avoid eating foods high in protein, fibre or fats late at night: There's nothing wrong with a midnight snack but foods rich in these three macronutrients will take longer to digest than others, potentially causing some discomfort in the early hours.

Many people ask 'do blue light glasses work?' when it comes to improving their relationship between sleep and electronics. The idea is that you wear these glasses throughout the day or for a few hours before bed and they block all the blue light coming from your mobile phone, laptop, or television. However, it may be better to opt for one of the tried and tested best sleep aids as there's little evidence to suggest these are entirely effective.

Just 1 of these 6 tricks can help you fall asleep in 3 minutes or less, experts say

faye.smith@futurenet.com (Faye M Smith) — Sun, 25 Feb 2024 20:30:09 +0000

Even if you get to sleep just fine, it's a good idea to have a technique in your back pocket to get back to sleep if you wake up in the middle of the night.

We could also all benefit from improving our routine and learning how to sleep better, with 67% of adults saying they wake up at least once in the night, per a report by Philips Healthcare, and most of us wake up for at least a few seconds several times a night without even realising it.

"It's the body's natural way of checking if the sleeping environment is still safe," says Dr Neil Stanley, a certified sleep specialist.

While a lack of shut-eye can weaken the immune system and lead to other health problems, the good news is - unless you have a medical condition like insomnia - it is possible to fall asleep faster with just a couple of simple, natural, and expert-approved techniques.

How to fall asleep in 3 minutes

1. The blinking trick

The blinking trick is designed to tire out the eyelids and muscles around the eyes, creating a feeling of tiredness that encourages the body to relax.

Hypnotherapist Ailsa Frank explains how it works. "Lie comfortably in the dark with your eyes open. Begin counting backwards from 300 in your mind, slowly counting the numbers, until you feel you can’t keep your eyes open any longer. Then blink rapidly, as fast as you can, for 30 seconds," she says.

"When you can’t blink your eyes any more, close them, let go and drift off."

2. Cognitive shuffling

Cognitive shuffling is a type of cognitive behavioural therapy that "stills a racing mind", says woman&home's resident GP Dr Amir Khan.

It's also favoured by Sammy Margo, sleep specialist at Dreams. She explains how to do it: "Select a random word. From there, challenge yourself to brainstorm additional words, starting with the letters of your chosen word. Visualise each of these objects."

Doing so helps to "redirect the mind's focus away from stress-inducing thoughts", she explains.

3. The soothing soundscape

A soothing landscape of pink noise or brown noise can help even agitated minds drift off to sleep, but if rainforest sounds don't do it for you, then try ASMR.

"ASMR stands for an autonomous sensory meridian response, which is a tingling sensation that originates from the back of the head and down the spine," explains life coach Kevin Scheepers. "It increases comfort and can help to induce deep sleep."

Try downloading one of the best sleep apps, such as ASMR Brain Tingles (free, Apple), or listening to videos on YouTube.

(Image credit: Getty Images)

4. The calming brain scan

If you struggle to get back to sleep when you wake up in the middle of the night, try following this technique by Neil Shah from The Stress Management Society:

Scan your body from head to toe, making a mental note of any tension.
As you take a deep breath in, raise your shoulders towards your ears and hold them for a few seconds. Then take a long, slow breath out and drop the shoulders down. Repeat several times.
Place the fingers of both hands at the base of your skull. Apply slow, circular pressure from the base of the skull to the base of the neck.
Close your eyes and relax all the muscles in your face. Place the fingers of both hands on each side of the temples and gently massage in a circular motion.
Finish by cupping your hands over your eyes and holding them there for several seconds.

5. The breathing technique

If you're feeling worried about something, breathing exercises for stress relief may help.

The 4-7-8 technique will help to slow the mind so you can drift off, says coach Stuart Sandeman, founder of Breathpod. "Inhale through the nose for a count of four. Hold breath for a count of seven. Exhale through pursed lips for a count of eight. Repeat four rounds."

6. Peaceful visualisation

Visualising a calm place focuses our mind on something relaxing can help you fall asleep in 3 minutes, says sleep expert James Wilson, aka The Sleep Geek. "This drops our heart rate and puts us in the right state for sleep."

Simply visualise the most calming place for you. Focus on ‘filling’ the space with details, such as the colour of the water or sky. Keep your focus until you drift off.

Why am I not able to sleep?

You're too warm: If you're trying to sleep in the heat and you're just not drifting off, chances are, you're too warm. The ideal temperature for sleeping is between 16 and 18 degrees Celsius.
Your room isn't dark enough: The best way to fall asleep in 3 minutes is to take a look at your sleep hygiene. If your bedroom is too bright, your brain will struggle to register that it's time to sleep.
You're on your phone too much: Equally, you may be spending too much time on your phone before you try and sleep. The blue light emitted from phones and other devices prevents the proper release of melatonin, the hormone needed for sleep.
You're thirsty: Aim for between 1.5 and 3 litres of water a day and, before you go to bed, check the colour of your urine. It should be a pale yellow – anything darker means you haven’t had enough fluids.

I had a sleep divorce to improve my relationship - after 3 nights, our relationship was transformed

Becky Smith — Thu, 28 Dec 2023 07:00:27 +0000

Are you losing sleep due to your partner's snoring, restless tossing and turning or a mismatched sleep schedule? If you're nodding along, welcome to the club! A sleep divorce rewrote my love story: separate beds, a shared future and the sweet sound of nighttime silence.

That's not to say I wasn't apprehensive to tell my friends that my partner and I slept separately at first though. Sharing a bed with a partner is seen as a fundamental part of being in a relationship. I thought people might judge us or jump to the conclusion that we were no longer in love. But it was the opposite - we loved each other so much that we would do anything to ensure our relationship flourished. For us, that meant getting a good night’s sleep in separate rooms.

We're not the only ones to conclude that sleeping separately can lead to better sleep and improved sleep hygiene overall. A recent sleep divorce survey by the American Academy of Sleep Medicine (AASM) reveals that more than a third of people sometimes or regularly sleep in a separate room to accommodate their sleeping partner. While in the UK, a YouGov Sleep Study online poll discovered that 37% of adults sleep better alone.

Nowadays, I’ll proclaim the benefits of sleep divorce with pride to anyone who’ll listen. And guess what? Many of my friends have admitted they’re envious. They would love a retreat and be able to sprawl out like a star in bed purely because they can. And most of all, to enjoy an uninterrupted, peaceful sleep every night.

What is a sleep divorce?

A sleep divorce simply means that you and your partner choose to sleep in separate beds or even separate bedrooms. It has dramatic connotations but the practice aims to help improve a relationship and enhance sleep quality, rather than separate couples.

Like me, many people choose sleep divorce to help combat sleep problems. "Differing sleep habits, timings, comfort needs, and work schedules all have the potential to disturb sleep quality," says Dr Guy Meadows, co-founder and clinical lead of Sleep School. "Similarly, sleep disorders such as snoring, sleep apnea, insomnia and restless leg syndrome can result in one or both partners waking up unrefreshed. Physical health issues such as chronic pain, acid reflux, and menopause can also be a problem, as can mental health issues such as anxiety and depression."

My sleep divorce story

My partner and I have been together since 2007 and we have slept in separate rooms since 2012. I do not doubt that we wouldn't be together now if we hadn't had a sleep divorce.

He’s a heavy sleeper, while my fitness tracker reveals that I consistently spend more time in ‘light sleep’ than any other sleep stage.

I struggle to recall a single night of restful sleep from the first five years of our relationship. There were quiet intervals each night when I'd manage to drift off, only to be jarred awake by his intermittent snoring. No amount of nudging or position change prompts could curb it. I'd lie in bed night after night, staring at the ceiling, incensed. And I’m ashamed to admit I started to resent him sleeping soundly when I could barely sleep at all.

I scoured the internet for snoring advice and I tried everything from white noise apps and snore-cancelling earplugs for me to anti-snore pillows and nasal strips for him. None of these worked for us.

To make matters worse, his morning routine started with the first alarm going off at 5.50 am. He’d hit ‘snooze’ several times until he got up at 6.15 am. I was wide awake with the first alarm but didn't need to be awake until 6.50 am. With gritted teeth, I’d silently rant that I wouldn't be awake right now if I were sleeping alone.

Our second son was born in December 2012. I was already sleep-deprived from the night feeds, but to return to bed and struggle to get back to sleep because of my partner’s snoring was too much to bear. I felt I was losing my mind. So I asked my partner to try sleeping in the spare room. I gently explained it was simply to allow me to catch up on some solid sleep and was in no way any reflection on our relationship. He understood and agreed.

After just three days of starting our sleep divorce, we restored harmony in our relationship. We still took turns feeding our baby throughout the night but returning to our separate bedrooms allowed us both to sleep so much more soundly. I would fall back to sleep quickly and easily. And my partner wasn’t being repeatedly prodded and made to turn over. It was a win-win!

We were both more rational during the daytime and we started to enjoy each other’s company again. I felt happy, I was able to concentrate once more and had so much more energy to enjoy my family.

This is a common experience among those who choose to sleep apart in a relationship, says Dr Meadows. "If sleeping in separate bedrooms means that you’re able to achieve better quality sleep regularly, then in the short term you can expect to start feeling more refreshed and energised, experience better mental focus and motivation and feel happier and more emotionally balanced."

(Image credit: Getty Images)

What are the benefits of sleep divorce?

The benefits of sleep divorce are linked to the benefits of better sleep, rather strictly related to sleeping away from a partner. Good sleep can help boost the immune system, reduce blood pressure, help with weight management and help to improve your mental health. In my experience, waking up in a better mood has completely turned my life around.

But if these benefits and waking up feeling refreshed and energised with better mental focus, improved motivation, and a happier, more balanced feeling in daily life isn't enough reason to try a sleep divorce, there are other benefits too. Here are the other major benefits of sleep divorce, according to Dr Meadows:

1. Better relationships

"Poor sleepers are four times more likely to have relationship issues," says Dr Meadows. "Possible reasons for this include the fact that poor sleep is reported to make you less engaged and appreciative of your partner the next day, as well as causing you to view the facial expressions and tone of voice of others more negatively."

In contrast, "good quality sleep helps to emotionally reset us, enabling us to wake up happier and have a more positive outlook on the world and those around us, something that can only be good for our relationships."

2. A sleep divorce can help with weight management

When it comes to losing weight healthily, hunger hormones ghrelin and leptin play a vital role. As research from the UV University Medical Centre explains, ghrelin is made in the stomach and sends hunger signals to the brain. Leptin, which is made in the fat cells, sends a signal to the brain when we're full. When we're deprived of sleep, ghrelin levels rise while leptin levels lower in the blood.

However, getting between seven to nine hours of sleep a night keeps the natural production of these hormones in order, making it easier to lose weight as and when we want to.

Sleep can also protect us against weight-related diseases, Dr Meadows says. "Sleep can safeguard you against preventable weight gain, obesity and diabetes, as poor sleep has been linked to an increased urge to overeat (thanks to rising levels of ghrelin)," he confirms. "A lack of sleep also sees a decreased sensitivity to insulin and a higher risk of developing type 2 diabetes."

3. Boosted immunity

Likewise, getting enough good quality sleep can help ward off colds and flu and keep the immune system working properly.

"Researchers have shown that getting between seven to eight hours of sleep a night enhances the function of T-cells, a type of white blood cell which attacks and kills pathogens i.e. viruses, bacteria and other microorganisms that can cause disease,” says Dr Meadows.

How to talk to your partner about sleep divorce

Despite all its benefits, speaking to your partner about sleep divorce can be daunting. When asking my husband for a sleep divorce, I explained the concept gently and was keen to reinforce that it was to allow me to catch up on some much-needed sleep, rather than a symptom of any relationship issues.

If you want to talk to your partner about a sleep divorce, you may feel worried about hurting their feelings or potential misunderstandings. How do you even start?

“If you're introducing the subject be careful not to blame and to frame sleep divorce as in the interests of the relationship," says Cate Campbell, a British Association for Counselling and Psychotherapy (BACP) accredited therapist who specialises in sex, relationships and trauma.

Campbell suggests not using the words 'sleep divorce' at all, as this can make it sound negative. Instead, she encourages couples to talk about establishing a 'better sleep plan'. This already makes it sound better, showing just how a change in words can shape how we feel.

Many people worry about sleep divorce hindering intimacy in a relationship. Our trial sleep divorce worked so well for my partner and me. There's been no going back since. We’ve found a new emotional and (perhaps even better) sexual connection as we have ‘date night’ every Saturday night, which is most often a fabulous meal at home. The anticipation of inviting my partner to my room afterwards makes each date feel like a special occasion.

Cambell emphasises coupling any new sleeping arrangement, whether it be a sleep divorce or the Scandinavian sleep method, with a daily intimacy routine. "'[This includes] hugs and kisses whenever you leave or rejoin each other and before bed each night. Some couples spend time chatting or cuddling in bed together before they go their separate ways each night. Opportunities for intimacy include cuddling up on the sofa to watch TV and bathing or showering together.”

Are sunrise alarm clocks worth it? What I wish I’d known before buying one

lauren.clark@freelance.ti-media.com (Lauren Clark) — Wed, 27 Dec 2023 07:45:28 +0000

Want to improve your sleep and wonder are sunrise alarm clocks worth it? Before buying a sunrise alarm clock - a bedroom item that perhaps you've heard frequently talked about as the secret to a refreshing night's snooze - it's important to understand if you're making the right purchase for you. From light settings and sound options, to design choices and varying costs, there's much to consider before parting with your cash.

There has been somewhat of a glow forming in recent years around sunrise alarm clocks, one of the best wellness and self-care gifts, which experts say can help regulate your circadian rhythm and your sleep-wake cycle. This boosts things like the quality of your snooze, so you can wake up feeling energised and in a good mood, rather than groggy and anxious. We're serious about helping you learn how to sleep better here at woman&home, and that includes helping guide you on the items that will aid your shut-eye.

To help you discover the benefits of sunrise alarm clocks, decide if they are for you and know what to look for when you go shopping, we have called on the wisdom of three sleep experts. I'm a health writer with more than six years of experience testing products like these, and I use one particular sunrise alarm clock every night. It's been transformative for my snooze time recently, so here I reveal what I've learned from having one as well.

Are sunrise alarm clocks worth it?

If you're looking for a lighter way to wake up in the morning or want to know how to combat SAD with natural remedies, a sunrise alarm clock may be worth it as light has a significant impact on us, says Dr Ana Brito, a certified somnologist and co-founder of Somnissimo. "Our body’s internal clock, or circadian rhythm, is regulated by sunlight," she explains. "In the evening when the sun sets, our body starts producing melatonin to help us relax, fall and stay asleep. When the sun rises in the morning, our body stops producing melatonin and starts releasing other hormones that make us feel alert, such as cortisol and adrenaline."

This is how a sunrise alarm clock works. "Light in the morning, even artificial light from one of these devices, can help gently reset your circadian rhythm - and help your natural sleeping and waking cycle function optimally," reveals Dr Brito. "Unlike traditional clocks that primarily use sound, it slowly wakes you up - usually around 30 to 40 minutes before you want to get up - by increasing the amount of light in the room in a way that mimics natural sunlight, sometimes also with the accompaniment of gentle sounds."

Dr Brito notes that certain groups of people can certainly benefit from having a sunrise alarm clock. "They can help regulate the sleeping patterns of night owls, as well as shift workers, and those with seasonal affective disorder (SAD) symptoms," she explains. "In terms of health benefits, they can aid sleep quality so that you feel refreshed and less groggy upon waking, and they also help regulate your body's circadian rhythm, which controls sleep-wake cycles." Additionally, being awoken in this way may increase energy and also mood since light exposure - particularly in the morning - can stimulate the production of serotonin, a neurotransmitter associated with feelings of happiness. This makes it the perfect addition to the sleep routine of someone who wants to learn how to wake up early in the morning in winter.

Lumie Sunrise Alarm

The classic Lumie Sunrise Alarm Clock is top rated in the category on Amazon for a reason. The sunrise begins 30 minutes before the alarm goes off - an alarm made up of soothing nature sounds or DAB radio, per your choice. It's also one of the more budget-friendly options at under £50.

Philips SmartSleep Wake-Up Light

This model by Philips covers the essentials with a sunrise alarm and nature sounds to wake you up. However, it also has 20 light intensities to choose from and a sunset feature that helps to prepare the body for sleep.

Beurer WL50 Wake Up Light

Small, compact, and great value for money, the Beurer is a great option for those who want it all. There are multiple light options to choose from - including blue and red modes - along with lullaby and nature sounds, Bluetooth connectivity, and so much more.

What I wish I’d known before buying a sunrise alarm clock

1. Light

One of the main considerations before buying a sunrise alarm clock is about the light intensity and colour temperature. While some people like the cooler tones, I find that gentle light first thing in the morning helps me get up. "Ensure it provides a gradual and adjustable increase in light intensity," recommends Dr Katherine Hall, the sleep psychologist at Happy Beds. "The colour temperature should mimic a natural sunrise, with warmer tones initially transitioning to cooler hues. This helps regulate the body's circadian rhythm and promote a natural waking process."

2. Personalisation

Look for options that allow you to tailor the clock, depending on the time of morning and the season. We're all different and the best time to sleep and wake up will differ for everyone, so it's best to make sure that your clock's timing can be fixed to your particular schedule.

"Check for customisable settings regarding the duration and intensity of the sunrise simulation," suggests Dr Brito. "This is because the rising of light should be adapted in line with your wake-up time and the intensity with the season of the year." You want to make it feel as natural a sunrise as possible.

3. Sound

"Some have white noise for sleep built in which is great for drowning out the sounds of the city or nature as you drift off," says Stephen Goknel, a sleep expert and founder of Luff Sleep. Check if there's a timer which means it will automatically turn off after a period as well.

In the morning, Dr Hall notes: "Gentle, nature-inspired sounds or soothing melodies can enhance the waking experience. Avoid jarring or abrupt sounds, as they may counteract the calming effect intended by the sunrise simulation." This soothing sound of nature is also otherwise known as brown noise or pink noise and it can be found on several different sleep aids, including sunrise alarm clocks.

(Image credit: Getty Images)

4. Bedtime

It's not all about how you wake up - if you're trying to learn how to fall asleep fast, then you may benefit from 'sunset' settings to help wind down at night. I find these particularly useful to get in the mood for sleep, especially if I've had a busy or stressful day.

"Some clocks come with adjustable lighting colours or hues, which are great if you're using the light for reading before bed," notes Goknel. "Opt for one with yellow LED lights, since blue light blocks the production of melatonin, so will make nodding off more difficult after long exposure."

5. Tech

If you're using one of the best fitness trackers to monitor your sleep, see whether your device is compatible. Many of the best Fitbits and smartwatches also allow you to record your sleep time and quality, offering an overall picture of your health.

"This could allow you to gain insights into your sleep quality and make informed adjustments to your sleep habits," explains Dr Hall.

Similarly, Dr Brito adds: "Some clocks offer additional extras like FM radio, USB charging ports or even aromatherapy options - consider if these additional features are important to you."

6. Design

You also want to think about the interiors of your bedroom before buying a sunrise alarm clock. For example, measure the space you want the device to fit in and then compare this to the measurements of the clock, that way you'll know the device will fit comfortably in the space

"It's also important that it's easy to use," says Dr Brito. "Ensure the clock has intuitive controls that are straightforward for you to navigate, and some come with remote controls or can be used via a smartphone app for added convenience."

7. Cost

Finally, Dr Brito advises thinking about brand reputation. "Research different options and read reviews to gauge reliability, durability and overall customer satisfaction," she suggests. "Price can also, of course, be a factor, so find one that fits your budget."

Before you invest, it could also perhaps be worth looking at other aspects of your sleep hygiene first to see if you can make some other changes to boost your sleep experience.

Which sunrise alarm clock is best?

I have been using the Lumie Bodyclock Luxe 750DAB for the past two years, and its impact on my sleep has been life-changing. I used to wake up with a start to the sound of my jumpy iPhone alarm and would then wonder why I felt on edge all morning. In contrast, my Lumie - which I have, pride of place, on my bedside table - gently lulls me out of my snooze by slowly flooding my room with light over the space of 30 minutes. Often, I'll wake up just before the 'sunrise' is complete, at which point it starts playing calming birdsong.

What exactly is going on inside my body? As Lumie explains, the clock "prompts the production of the body's ‘get-up-and-go’ hormone, cortisol, whilst at the same time suppressing melatonin, the hormone which is conducive to sleep". This causes a "gradual rise in heart rate and core body temperature, that emulates the natural physiological response to dawn". This is why, when I slip out from beneath the covers, I feel energised, in a good mood and ready to take on my busy day. Over the years, I've become a morning person and this is a big reason why.

One of the things I like most about the Lumie is that it is easy to use, with the option to set a week's worth of alarms in advance. The charcoal version that I have looks stylish in my bedroom and as someone who can experience whirring thoughts at night over a never-ending to-do list, the Lumie also helps me drift off. It has a dedicated 'sunset' setting that causes the light levels to gradually decrease and trigger the body's natural sleep response. Overall, this is one of the best sleep aids I've found yet.

Lumie Bodyclock Luxe 750DAB: £229 at Amazon
At almost £230, the Lumie Bodyclock Luxe is certainly a premium option. Yet, it's packed all the features to justify the price, including: 15-90 minutes of sunrise and sunset light, nature sounds, and Bluetooth connectivity.View Deal

Are there any downsides to sunrise alarm clocks?

May not be suitable for everyone: "Individuals with certain sleep disorders or light sensitivities may find that the gradual increase in light, intended for a gentle wake-up, might not suit their needs." Consulting a healthcare professional first is advisable in such cases, says Dr Hall. "Some people also may prefer a more abrupt wake-up method or may be negatively affected by exposure to artificial light in the early morning."
Cost: "High-quality sunrise alarm clocks with advanced features can be relatively expensive, and potential buyers need to weigh the benefits against the investment and decide whether the features align with their preferences and budget," she says.
May not be effective straight away: It's also worth noting that there might be an adjustment period as your body gets used to waking up in this way and, if you're anything like me, you may keep waking up early concerned that you've missed the alarm. "Especially if you're used to traditional alarms," notes Dr Brito. "During this time, you might not experience the immediate benefits and persistency is key."
Accurate set-up is essential: You should place the clock at the right distance and angle for optimal light exposure is crucial, she adds. That way it can effectively simulate a natural sunrise.
It's not a cure-all solution: Additionally, you need to think about the rest of your sleep routine - from creating a calm space to wind down in, to taking supplements for sleep and perhaps even doing bedtime yoga.

I fixed my sleep pattern in 2023, and these 6 Boxing Day deals helped me do it

Millie Fender — Tue, 26 Dec 2023 09:30:25 +0000

The cornerstone of any healthy lifestyle is getting enough sleep, but when you struggle to settle down, or find it hard to get going in the morning, it's easy to fall into a poor routine. Luckily, I've found six editor-approved Boxing Day deals to help you fix your sleep in 2024.

My 2023 resolution was to fix my sleep pattern. As someone who had worked from home during the pandemic, I had fallen into the all-too-common pattern of waking up half an hour before I had to log on, and then staying up far too late scrolling on my phone. This, of course, led me to struggle in actually switching off for the night, which in turn made it even harder to switch on again when I woke up.

As I continued to spiral, I decided in January that it was time to fix these bad habits once and for all. And while there are plenty of things you can do to help you improve your sleep (many of which won't cost you a penny), I did decide to invest in some aids which I've been waxing lyrical about for approximately 11 months. As woman&home's Head of Shopping, I'd be remiss to not let you know that they're all on sale for Boxing Day - happy days.

6 Boxing Day buys to help you sleep

I should, of course, caveat that there are plenty of health conditions that can have a detrimental impact on your sleeping pattern, so if you're having serious concerns about your rest, you should absolutely consult with a doctor before making any purchases. But if like me you simply find it easy to fall into bad habits, I couldn't recommend these six products more.

Lumie Bodyclock

RRP: ~~Was £119~~, now £85.99 at Amazon

Studies have shown that light in the morning travels through to specialist cells in your retinas that tell your brain to stop making the sleep hormone melatonin and help you wake up easier. The Lumie Bodyclock sunrise alarm clock is the #1 thing that helps me beat my natural urge to press snooze. By slowly illuminating as my alarm time approaches, it jolts my body out of hibernation mode.

Acupressure Mat and Pillow Set

RRP: ~~Was £33.48~~, Now £29.87 at Amazon

I initially bought an acupressure mat to tackle some back issues that had arisen from working from home. However, I soon found that its relaxing effects had a big impact in helping me wind down for the evening. Studies have shown that acupressure mats reduce stress levels and overall wellbeing, which in turn boosts sleep quality.

Fitbit Versa 4 Fitness Smartwatch

RRP: ~~Was £179,~~ now £149 at Currys

Many of the best smartwatches come with features to help you sleep at night, but I've always enjoyed my Fitbit's sleep support for both helping me unwind before bed by using the in-built breathing exercises, and tracking my sleep time and quality in the morning. It also reminded me when it was time for bed, and features an in-built alarm that vibrates for a more gentle wake-up.

Papier Sleep Journal

RRP: £29 at Papier (get 10% off when you sign up)

I used Papier's Wellness Journal for the first part of the year, and it has an in-built sleep tracker as well as a section to set you up in the morning and one to help you reflect at the end of the day. The brand's latest Sleep Journal features guidance and helps you track things that may limit sleep, such as alcohol consumption and screen time.

Tempur Pillow Comfort Cloud

RRP: ~~Was £109,~~ now £99 at Tempur

One of the tenets of a good night's sleep is having the best pillow for your sleeping style. As a side sleeper, I needed a thicker pillow that would support my neck and spine alignment, and the Tempur Pillow Comfort Cloud also just happens to be one of the comfiest pillows I've tried thanks to the memory foam design.

Neal's Yard Remedies Goodnight Pillow Mist

RRP: ~~Was £18.50,~~ now £16.65 at Neal's Yard

It's probably hard to find scientific proof that a pillow mist can help you sleep better, but spritzing this mist on my pillow before going to sleep certainly added more of a ritual to my evening routine and the blend of lavender, vetiver and mandarin is deeply soothing.

Fixing your sleep in 2024

"Several studies, including a review by the University of Sheffield, in recent years have shown just how essential sleep is for our mental and physical wellbeing" says Grace, our Health Editor.

"From helping us cope with daily stress to exercise recovery, our concentration levels, and even our appetite, there's not many parts of the brain and body that sleep doesn't impact so making better sleep a priority is possibly one of the best new year's resolutions you can have.

"Personally, I try to go to sleep and wake up at the same time every day - including the weekends - to prioritise a solid sleep schedule, that way I wake up feeling refreshed and I know I've had enough sleep to get on with everything I'm doing that day."

The best weighted blankets to calm anxiety and get a restful night's sleep

Hannah Holway — Tue, 26 Dec 2023 07:30:40 +0000

If you suffer from anxiety or insomnia, investing in one of the best weighted blankets could help. Designed to essentially simulate the feeling of a hug by applying light pressure to the body, they can help create a feeling of calm.

"A weighted blanket can mimic the feeling of being cocooned, which can help you feel safe and alleviate feelings of restlessness - and both are conducive to deeper, more restorative sleep," explains Dr Nerina Ramlakhan, a neurophysiologist and sleep expert at Oak Tree Mobility.

While there are many different weight options out there, generally, the filling of weighted blankets is made up of little beads of glass or plastic, and the fabric casing is often brushed cotton, polyester or soft fleece. Whatever you choose, ensure it's "no heavier than 10% of your body weight," adds Dr Ramlakhan.

We tested a range of blankets over several weeks and whittled them down to our list of five of the very best. While deciding our selection of the best picks, we took weight, materials and how we felt while using them into consideration.

The best weighted blankets, as tested by us

Best breathable

1. Emma Hug Weighted Blanket

RRP: £104 | Weight: 7kg | Materials: cotton, microfibre, polyester, glass beads filling

Emma makes some of the best pillows and the best mattresses, so it’s no surprise that the brand’s weighted blanket is one of our favourites, too. While it's only available in one weight, 7kg, I found this to be a perfect middle ground. However, it's worth noting that the brand recommends this blanket to adults who weigh between 55 and 80 kg.

The cotton layer of fabric that surrounds the extra-fine glass beads is really breathable, so much so that I think you could certainly still use the blanket in hotter weather, as it’s not likely to make you overheat. The small beads, along with the blanket's double-layer, also ensure that the weight is distributed evenly.

The blanket is machine washable up to 30 degrees, which is also really convenient. You can also add on the Emma Bamboo Cover (£40), which can be washed on its own at up to 40 degrees, which might be a little easier. Another pro of this option is that, like all of Emma’s products, it comes with a ten-year guarantee, so you can sleep soundly with that in mind. You can also save a bit of cash on this one by using the latest Emma voucher codes.

Best cooling

2. Kudd.ly Cooling Weighted Blanket

RRP: £99 | Weight: 4.7kg | Materials: Microfibre fabric and polyester, micro glass sand beads filling

If you're sensitive to temperature and want to stay cool while using a weighted blanket, this Kudd.ly option was created specifically for warmer weather and hot sleepers. Naturally, it's also one of the lightest options I tested, at 4.7kg - so if you want a blanket specifically for anxiety and you’re not worried about getting too hot, you might want to opt for a slightly heavier and thicker blanket.

Due to the nature of this blanket, I did feel a lot cooler while using it than I did when testing other options that came with a cosier layer. So I'd say this option is truly best if you're a hot sleeper who is always seeking the best cooling mattresses, as this is a great, breathable accompaniment. This is also an excellent option for those suffering from hot flushes, one of the most common menopause symptoms.

One big con, sadly, is that Kudd.ly announced its closure in February 2025. You can still find stock on Amazon and some third-party retailers, but when they're gone, they're gone. So if you do want to try this weighted blanket, act fast.

If the product is out of stock, we'd recommend the Oodie blanket as a strong alternative.

Best heavy

3. Silentnight Wellbeing Weighted Blanket

RRP: £55 | Weight: 9kg | Materials: 100% polyester, glass beads filling

Weighted blankets should weigh about 10% of your body weight, so if you weigh around 90kg, this blanket will be ideal. However, if you weigh less than this, this Silentnight option might feel a little intense. Despite its heaviness, however, the weight is evenly distributed to provide a comforting feel. Heavier blankets are generally the best for soothing anxiety, but if you want a lighter option, Silentnight also make a cooling weighted blanket, which weighs 6.8kg, as well as a kids' option, which is lighter again.

The Wellbeing Weighted Blanket isn’t as soft or cosy as the Emma blanket, for example, but if you're seeking a heavier option for deep relaxation, this is a good investment. Another bonus is also the low price - this blanket is a bargain when you consider its weight and quality. Silentnight make some of the best duvets, so it's no surprise they make brilliant weighted blankets too.

A final pro about this blanket is that it's hypoallergenic - ideal for those who struggle with allergies.

Best as a throw

4. Blue Oodie Weighted Blanket

RRP: £109 | Weight: 4.5kg or 6.8kg | Materials: 100% polyester, glass bead filling

Oodie is known for its comforting onesies, but the brand also offers thick, cosy weighted blankets, so I was excited to try this option. Sitting at the same price as the Kudd.ly blanket, this is another great budget option that will see you through cold nights as well as relieve anxiety and other issues with sleep. While the 9kg option isn’t available at the moment, there are also 4.5kg and 6.8kg weights on offer. Though there isn’t the option of various sizes, I found that this slightly larger blanket was perfect for keeping on the sofa and using on nights when I wanted to relax and stay warm.

The thick material of this blanket is a soft, cosy fleece-like polyester, which is ideal for cold nights and ultimate relaxation. However, I do think that if you run particularly hot, find it difficult to sleep in the heat, or are a sweaty sleeper, this material might be a bit too much for you. I also can’t imagine using it in summer, despite how comforting it has been in colder temperatures. Despite this, I still think this is a great option for cosying up on the sofa and I also love the icy blue shade it comes in.

Best with removable cover

5. Simba Orbit Weighted Blanket

RRP: £99 | Weight: 6.8kg | Materials: 100% cotton cover, glass nano-beads filling

Another option that comes with a removable cover is the Simba Orbit blanket, but this time, the cover is included in the price. The cover sheet is quite difficult to put on the blanket due to the obvious issue of its weight, but once you’ve got the hang of it, it’s a plus that the sheet can just be machine-washed whenever you need. This would be a great blanket to offer to guests if they stay over to help them sleep better in unfamiliar surroundings.

The Orbit is only available in a UK single size and only offers a 6.8kg weight at the moment, but this is a great one to get started with if you’ve never used a weighted blanket before. Despite being a thinner blanket, there are four layers inside it, with glass nano-beads applying even, gentle pressure and a soft, cushiony layer that sits between the beads and the outside layers of the blanket, providing the ultimate comfort.

As of November 2025, the brand no longer stocks this blanket; however, you can often snap it up from the refurbished section of the Simba site, and via third-party retailers like Amazon.

How we tested the best weighted blankets

There were a few things we kept in mind when we tested the best weighted blankets, including:

Weight: As we've said, the weight your blanket should be is dependent on your own body weight. Despite this, I tried a few different weights to see if it made a difference to how relaxed I felt and how they operated as sleep aids.
Anxiety and sleep: As this is the purpose of a weighted blanket, I paid close attention to how I felt during and after using the blankets, asking questions such as: did I sleep better under it? Did I feel noticeably more relaxed?
Price: Weighted blankets are often at a similar price, but some of the more premium sleep brands, such as Emma and Simba, can charge a bit more for a blanket. I only added pricer options to this list that were genuinely worth the investment.

A selection of the best weighted blankets as tested by shopping writer Hannah Holway. (Image credit: Hannah Holway)

FAQ

How to choose a weighted blanket

Ensure you choose the right weight: Sammy Margo, a certified physiotherapist and sleep expert at Dreams, says, “When using a weighted blanket, it’s crucial to make sure you’re choosing the right weight. Opt for a blanket that’s approximately 10% of your body weight." For example, if you weigh 65kg then your weighted blanket should be no heavier than 6.5kg.
Pay attention to material: Weighted blankets can be warm, so keep that in mind if you're sensitive to heat. "You should also consider breathability," adds Dr Deborah Lee, a sleep expert at Dr Fox Online Pharmacy. "Many people don’t realise that weighted blankets can trap heat, which interferes with the body’s natural temperature drop needed for deep sleep. Sourcing duvets that have bamboo in them can offer great breathability."
Choose a blanket with even weight distribution: "Source a duvet with even weight distribution," adds Dr Lee, who is also working alongside Comfybedss. - make sure stitching is high-quality so the weight doesn’t distribute unevenly."
Price: While expensive doesn't always mean better, be wary of cheap blankets from unknown retailers. They'll generally use cheaper materials too and be poorly constructed, which won't aid sleep in the way that more reputable products will.
Warranty: Some options, like the Emma blanket, come with an extended warranty, which is a big bonus. However, you often won't have this option from third-party sites, so in these cases it's worth buying directly from the brand.

How heavy is a weighted blanket?

There are lots of different weighted options out there when it comes to a weighted blanket, and often, there are several weights to choose from.

Generally, the lowest weight is 4kg, which is recommended if your body weight is around 40-50kg (or for a child or teenager - but children should never use a weighted blanket without adult supervision). The heaviest blanket we’ve seen is 9kg, which is recommended for someone with a body weight of around 90kg.

How to look after your weighted blanket

Fabio Perrotta, the director of buying at Dreams says knowing how to clean a weighted blanket is the first step to properly taking care of one. "Start by checking the care instructions provided by the manufacturer, as different blankets may have specific washing guidelines. For small stains, spot cleaning with a mild detergent and a soft cloth is often effective. If your blanket is suitable for it, you can hand wash it in a bathtub or large basin using a gentle detergent. Alternatively, many weighted blankets are machine washable - use a front-loading washing machine on a gentle cycle with cold water, however, make sure to check your washing machine load weight beforehand!"

When it comes to drying, he says, air dry the blanket to prevent damage to the weighted inserts." Lay it flat or drape it over a railing, avoiding hanging it from a single point, which could stress the seams. Keep in mind that weighted blankets don’t require frequent washing, and using a duvet cover can make cleaning easier.”

Tips for using a weighted blanket

Start using a blanket gradually: “If you’re new to using a weighted blanket, start gradually, allowing your body to adjust by beginning with shorter durations and then increasing the time," says Margo.
Keep your head, neck, and feet out of the blanket: For safety reasons, it's best to keep your head and neck clear of the blanket while sleeping. If your feet tend to get too warm in bed, then shuffle them out from under the blanket as well.
Sleep on your back: When it comes to finding the optimal sleeping position for your weighted blanket, try sleeping on your back first. This will help to distribute the weight of the blanket across your body evenly.

How can weighted blankets aid with sleep and anxiety?

Weighted blankets are so valuable to those who struggle with anxiety or insomnia as they provide Deep Touch Pressure (DTP), Margo says, which simulates the sensation of being held or hugged. "This, in turn, can stimulate the production of serotonin and melatonin, promoting relaxation and better sleep. The gentle pressure from the blanket may also help reduce cortisol levels, contributing to a decrease in stress and anxiety. Many users report enhanced sleep quality and an overall sense of security and comfort when incorporating a weighted blanket into their routine."

She continues, "These blankets are often used in sensory integration therapy, making them beneficial for individuals with sensory processing disorders, autism, or ADHD."

If you struggle with knowing how to fall asleep fast or find yourself waking up in the middle of the night and being unable to get back to sleep, a weighted blanket could help.

Sleep scientist and coach Dr Kat Lederle agrees. She says, “Weighted blankets provide deep pressure or touch stimulation. Humans are touch-sensitive, so they convey safety and can calm us down. Because of the calming effect, it can help to reduce anxiety. Anxiety often gets in the way of good sleep, so using a weighted blanket of the right weight can help to lower activation of the sympathetic nervous system and instead activate the parasympathetic nervous system. When we are calmer, we find it easier to sleep.”

Dr Lederle also tells us: "Another factor that might help lower anxiety is that the blankets can give us a sense of being 'tucked in' and if this is something our parents used to do before saying good night, it can trigger happy, relaxing memories. However, there isn’t a lot of research or scientific evidence for this. They can safely be used by people who can remove the cover themselves, so not babies, children or frail adults."

Can anyone use a weighted blanket?

In short, no. Those with circulation issues, elderly people, pregnant women, very young children and anyone with conditions such as sleep apnoea should not use a weighted blanket.

Make sure you do your research before you buy a weighted blanket - and if you have a medical condition and feel unsure, definitely speak to your GP or another healthcare professional first.

Is it okay to use a weighted blanket every night?

Yes, generally, it's safe to use a weighted blanket every night, provided you use one that's the correct weight. However, all the experts we consulted advised using your blanket for shorter periods at first, so your body gets accustomed to it. Otherwise, it might not be particularly comfortable straight away.

How to wake up early in the morning in winter: 11 tips for a more productive start to the day

grace.walsh@futurenet.com (Grace Walsh) — Tue, 31 Oct 2023 12:00:05 +0000

Now the clocks have gone back, many of us will start to struggle with waking up early in the morning. In winter, the mornings are darker and there's nothing more tempting than switching off the alarm and rolling over when the sun's yet to come up.

Waking up early can be physically a lot more challenging as well. The lack of sunlight first thing can leave us feeling foggy with our sleep schedules and body clocks disrupted by the change, and some people find themselves dealing with the difficult symptoms of seasonal affective disorder (SAD).

However, there are a few things you can do to make it easier to wake up early in the morning in winter. Here, woman&home speaks to two certified sleep doctors to reveal the must-dos, and don'ts, to getting out of bed this season. From the changes to your routine to help you learn how to sleep better to how to beat SAD, here's what you need to know.

How to wake up early in the morning in winter

1. Put your alarm out of reach

The first step to understanding how to wake up early in the morning in winter is to make physical changes to your bedroom that make it easier for you to get out of bed. Firstly, sleep specialist Dr Lindsay Browning suggests moving your alarm clock out of reach, so you have to get out of bed to turn it off.

"There aren’t many things more annoying than your alarm, so it going off non-stop from the other side of the room is a great way to get you out of bed," she says. "It gives you that motivation you need and once you’re up you will be ready to start your day."

2. Look at your phone

These days, many of us sleep with our phones charging by our beds. Typically, we'd say this was something to avoid. Blue light stops us from drifting off to sleep as it prevents the release of the sleep hormone melatonin. In the mornings though, it can be useful.

"Getting natural or artificial blue light onto your eyes can help you wake up as it stops melatonin production and helps to release cortisol, the waking hormone," says Dr Guy Meadows, sleep specialist, co-founder, and clinical lead at The Sleep School.

But if you've moved your phone to the other side of the room already, as it also works as your alarm clock, a sunrise lamp could be the answer. "Sunrise lamps can help by gently flooding the room with light, helping you to wake up naturally," says Dr Meadows. This is a good substitute for natural light, which tends to be in short supply during cold, dark winter mornings.

Top pick

Lumie Bodyclock Shine 300 - £149

The Lumie Blodyclock Shine 300 is a sunrise alarm clock designed to wake you up naturally with a 15 - 90 minute duration and choice of final light intensity. You also have the option to wake up with a radio or sound alarm as well, and snooze options are available.

Amazon bestseller

ARTINABS Sunrise Alarm Clock - £33.99

The ARTINABS alarm clock is an Amazon bestseller with hundreds of 5-star reviews. All you need to do is set the alarm time and gradually, simulated sunlight fills your bedroom from a low 10% right up to maximum shine. It starts with a red sunrise hue and develops into bright sunlight.

Budget-friendly

U-picks Alarm Clock - £22.99

This two in one night light and sunrise alarm is a great budget-friendly option for those interested in trying a sunrise alarm. Much like the others, you can wake up slowly to a developing sunrise (from intensities 1 - 30), snooze the alarm (for nine minutes), and add a noise alarm to your wake up.

3. Sleep in a cooler room, even in winter

It might sound counterproductive in the colder months but it's important not to be too warm when you go to bed. Otherwise, you might find your sleep through the night is disturbed and of a lower quality, leading to problems waking up in the morning.

"We sleep better in a cooler environment," explains Dr Meadows. "The ideal temperature for sleeping was reported to be a cool 16 to 17C. For the best sleep, switch off the central heating and swap your lightweight summer duvet for a higher tog winter one. Alternatively, use a combination of sheets, quilts and blankets, as this allows you to more easily regulate your temperature at night for better sleep."

4. Get out of bed as soon as the alarm sounds

"As tempting as it is, lying in bed and thinking to yourself ‘just ten more minutes’ can actually make things worse," says Dr Browning. "You’ll either end up falling back asleep, which will make you late, or you’ll be lying there with your negative thoughts before the day has even begun."

Also, the sleep you may get between alarm sounds isn't good restorative sleep anyway, so you don't benefit at all from the extra 10 minutes.

"Waking up is a habit, so it can be learnt. Waking up as soon as your alarm sounds will become a habit and therefore getting out of bed this winter will be no problem," she says. "One little tip to learn how to wake up early in the morning in winter is to sit up as soon as your alarm goes off. Making simple posture changes can help to wake your body and keep you from hitting the snooze button."

(Image credit: Getty Images)

5. Eat something warm for breakfast

Some people don't like to eat or drink anything too early in the morning but if you like to start your day with something, make it a warm cup of coffee or tea, or breakfast like porridge.

"This will not only warm you up but will also help replenish your energy levels. If you are using the oven to cook a breakfast, leave the oven door open once the oven has been turned off to release heat to the rest of the house," Dr Browning suggests. It could even help you learn how to boost your mood early in the morning, offering a warming and fulfilling start to the day.

6. Plan your day the night before

One reason we might find it hard to get up early in the morning in winter is the prospect of a looming to-do list. The stress can force many people to keep waking up early when they don't want to, while others find it difficult to move under the stress.

So, work out what's on your to-do list the night before. That way, Dr Browning says, you'll reduce any anxiety associated with your morning activities and be able to sleep better in the first place.

"Before you end your evening and decide to go to sleep, write down what you are going to get done and organise your next day. This will not only make your day more productive, it will also reduce anxiety when you go to bed because you won’t be lying there worrying about what you need to do tomorrow, resulting in you falling asleep easier," she says.

"The more sleep you get, the less tired you’ll feel in the morning, which will ultimately get you out of bed quicker. You can also plan what you’re going to wear and pack your lunch the night before so you save time in the morning."

7. Shower immediately after waking up

Getting out of a warm bed into the cold isn't pleasant - so get out of the warm and into the warm, Dr Browning suggests.

"When it’s cold, [getting out of bed] seems like an almost impossible task. Having a shower straight after getting out of bed is a great way to get the blood flowing, warming you up and helping boost your energy for the day ahead," she says.

8. Open your curtains immediately

As noted by both Dr Browning and Dr Meadows, light is an integral part of an early morning routine - especially if you want to know how to wake up early in the morning in winter, as there's not much of it.

So, as early as possible, get into the habit of opening your curtains first thing. "Doing so will not only give you a reason to get out of bed, but as the bright light fills your eyes it will help you feel more alert. It also makes falling back asleep much harder, as no one wants to sleep with the sun shining in their face, or with the next-door neighbour glaring at you through your window," says Dr Browning.

If you feel comfortable doing so, depending on where you live, you could even leave them open all night to encourage your body to wake up with the natural light.

(Image credit: Getty Images)

9. Go outside

Naturally, the next step to this is to go outside. Stepping outside for walks, whether that's a walking workout or walking meditation, can be the difference between an easy wake-up routine and a struggle.

"During the winter months, aim to get as much light exposure as possible by getting outside for walks, ideally in the morning when the light is brightest and avoid wearing sunglasses. If you work indoors, aim to sit near a window or make a point of standing by one on your break," says Dr Meadows.

10. Get some exercise

Speaking of walking, exercise is one of the best ways to learn how to wake up early in the morning in winter. Although, it's perhaps one of the hardest habits to keep going when the temperature drops.

"We are less likely to work out in winter," says Dr Meadows. "However, being active outside in the daytime, for as little as 10 minutes, can improve your night sleep quality by boosting natural light exposure and tiredness levels."

If you're dealing with the winter blues as a result of the weather as well, exercise is a sure-fire way to stop feeling sad in the short term too, thanks to the steady flow of endorphins.

11. Get up and go to bed at the same time every night

To make something a habit, it has to become an easy part of your routine, the experts say. One way to make sleep hygiene a better habit, in general, is to start waking up and going to bed at the same time every night.

"In addition to the light/dark cycle, our daily habits such as when we choose to go to bed and get up also help to keep our body clock and therefore our sleep on time," says Dr Meadows. "Keeping a regular sleep-wake cycle throughout the entire year therefore strengthens the link between your bedtime and falling asleep and your rise time and waking up refreshed, reducing the impact of the seasons."

Why is it so hard to wake up in the morning in winter?

Lack of early morning light

If you find it hard to know how to wake up early in the morning in winter, you're not the only one. Research from the University of Tromsø suggests that the change in the seasons has the greatest effect on the timing of our sleep.

In some seasons (like summer), we're more likely to get up and go to bed earlier in the evening. This, Dr Meadows says, can be explained by the early morning light, which shifts the release of melatonin and the natural body cooling process to slightly earlier in the evening. In winter, the opposite occurs, so we're more inclined to go to bed later in the evening and get up later in the morning.

Changes in body clock

But that's not all, he says. "The arrival of winter brings with it a number of potential challenges for sleep including clock changes, lowered immunity and seasonal affective disorder," he warns.

The clocks only change by one hour, but it can have a substantial effect on our body, he says. "The human body clock, which is responsible for regulating the timing of our sleep, is dependent on timekeepers such as our sleep schedule when we choose to eat, work, move and expose ourselves to light. When the clock changes, so does the timing of these behaviours and it's an effect that worsens sleep." Much like how we get used to different time zones though, moving from jet lag into regular functioning, our body clocks eventually catch up with the change.

Seasonal illness

Equally, research by the University of California suggests that we're much more likely to become ill in the winter seasons with colds and flu. This is a vicious circle when it comes to sleep, notes Dr Meadows, as good quality sleep is essential for our immune systems. But colds, flu, and other seasonal illnesses can prevent us from getting sleep in the first place.

Seasonal affective disorder (SAD)

Some people may also suffer from Seasonal Affective Disorder (SAD) in the darker months, which is a type of depression that occurs when daylight hours start to dwindle and temperatures drop. "SAD is reported to be more common in countries where there are greater changes in weather and daylight hours between the seasons, such as in the UK," says Dr Meadows. "It is also more prevalent in women, with SAD symptoms typically including low mood or feelings of sadness, depression or hopelessness."

The research around the condition, he says, also suggests that those experiencing SAD tend to have more broken and lighter nights of sleep, leading to feelings of being intensely tired in the morning.

However, there are lifestyle changes you can make to lessen its impact, from incorporating more of the best foods for seasonal affective disorder into your diet to investing in a light therapy lamp.

If you think you may be experiencing SAD or have concerns about your sleep health, it's best to speak to your doctor as they can advise on the best changes to make for your lifestyle.

Top pick

Lumie Vitamin L - £99

The Lumie Vitamin L is a great option if you think a light therapy lamp could help with your SAD symptoms. The lamp produces 10,000lux at 20cm, with 30 minutes of exposure time recommended. You can use in the portrait or landscape position and the device measures 20 x 28 cm.

Amazon bestseller

Beurer TL30UK SAD Lamp - £69.99

Beurer TL30UK SAD Lamp simulates natural daylight of 10,000 lux at a distance of 10cm. It comes with a protective pouch so you can take your light anywhere with you and a clip stand to hold the tablet-shaped device in place.

Budget-friendly

Ruiodr SAD Lamp - £20.99

For a budget-friendly option, Ruiodr's SAD lamp is worth trying. It also offers 10,000lux from a comfortable distance, has a slim and transportable design, with a 90 degree foldable backing to make set up easy.

I've experienced insomnia for years, but this one tip has been life changing

Susan Griffin — Wed, 04 Oct 2023 17:30:54 +0000

Wondering how to deal with sleep deprivation? Insomnia can be detrimental to our wellbeing but Susan Griffin, a lifelong insomniac, found a way to take the stress out of it.

There is nothing quite like waking up and feeling fully recharged after a restful night’s sleep to feel like you can tackle anything that comes your way. That sensation is especially potent if, like me, you regularly suffer from bouts of insomnia and have had to learn how to deal with sleep deprivation over the years. When you know what it means to be deprived of a decent night’s sleep, you never take it for granted when you do wake revitalized.

Despite my best attempts to learn how to sleep better over the years, I have had trouble sleeping since I was a child. My insomnia worsened during my teenage years; the typical teenage angst intensified by the loss of someone very close to me, and insomnia has continued to blight my life throughout adulthood. When I am exhausted from insomnia, I feel emotionally vulnerable, get stressed quicker, and I'm less able to think straight. Physically, it takes its toll, too. Dark shadows beneath the eyes, a greyish pallor to the skin and less energy, despite the sugary snacks I foolishly turn to for a mid-afternoon boost. It can be a downward spiral.

“Insomnia is characterized by the inability to fall asleep within a reasonable amount of time or stay asleep through the night,” explains Dr Chelsie Rohrscheib, a neuroscientist and head sleep expert at Wesper. “It can be acute, which is a short-term bout lasting less than three months, or chronic, a long-term bought lasting more than three months. Although insomnia is one of the most common sleep disorders, it is also one of the hardest sleep disorders to treat because there are many reasons it occurs."

Although my insomnia is often exacerbated by hectic periods in life, it can also sneak up on me when life feels constant. But that is what makes insomnia so frustrating, wearing, and confusing. Sometimes there is no rhyme or reason for it, which is why it can be hard to know how to tackle or overcome it.

I'm not the only one who feels this way either. In fact, according to the World Economic Forum, 80% of adults across the globe want to improve the quality of their sleep, while the American Academy of Sleep Medicine has found that 30 to 35% of American adults experience symptoms of insomnia.

In recent years though, I have had something of an epiphany where sleep is concerned, which has completely altered how I feel about going to sleep and what happens if I wake in the middle of the night, and I am keen to share it.

How to deal with sleep deprivation

Although moving more through the day helps, there is one practice I have found life-changing and it involves zero effort. It is to simply stop worrying about getting one big block of unbroken sleep.

It may sound easier said than done but hear me out. If a full, interrupted night of sleep happens, amazing, but it's a lot of pressure to put yourself under before going to bed, especially if you suffer from insomnia. The burden can make it more difficult to fall asleep in the first place or create a sense of panic if you do wake in the middle of the night.

Find your own sleep pattern

The truth is, for years we have been bombarded with the idea that getting seven to nine hours of sleep is all that's needed and forgotten that there is actually no one-size-fits-all approach. Some people are morning larks, and others are night owls. There are also all sorts of sleep patterns that can be conducive to waking up feeling revitalised.

The person who explained this to me is Dr Michael Moseley, an insomniac himself. I interviewed Dr Moseley for his book Fast Asleep: How To Get a Really Good Night’s Rest in 2020. During the conversation, he explained the notion of getting a solid seven to nine hours is “something of a modern invention”.

Prior to the late 18th century, people would often go to sleep, wake up in the middle of the night, and then have a second sleep before getting up for the day. It's called biphasic sleeping, which essentially means sleeping in two segments.

Not only did Moseley highlight our predecessors’ approach to bedtime, but he also told me about the sleep patterns of traditional tribes such as the Hadza tribe, who continue to regard polyphasic (flexible and interrupted) sleep as the norm, as well as a study by psychiatrist Thomas Wehr in the 1990s where a group of volunteers who were plunged into darkness for 14 hours a day. They naturally fell into a two-phase sleep routine too.

Mosely himself has embraced the biphasic approach, flagging that what's important is sleep efficiency, as in the quality of the sleep you get, rather than the amount of time you spend in bed.

It's why these days I don’t go to bed worrying about attaining the holy grail of sleep. This in itself helps me nod off as it takes the pressure off, and if I do wake in the small hours, I just go with it. I remind myself it's how our ancestors slept. I typically put the bedside lamp on and read for a while and because I feel calm, rather than panicked, I’ll inevitably nod off again. I might not have slept all the way through the night but I typically wake up feeling sufficiently refreshed and that's all that matters.

(Image credit: Getty Images)

What the experts think

Neuroscientist Dr Rohrscheib agrees our approach to sleep has changed over the decades and while seven to nine hours is the optimum amount, she emphasizes the importance of finding a sleep routine that suits our individual needs rather than going for a one-size-fits-all approach. “While it's debatable in science as to whether a person should sleep for eight hours straight or split their sleep up, we need to focus on prioritizing our sleep health, and that means finding a sleep routine that works best for you,” she says.

“Learning to deal with sleep anxiety allows you to fall asleep faster and helps your brain get into a good sleep rhythm. If you're less stressed about sleep, your brain will be less active during the sleep transition process. Additionally, your blood cortisol levels will be lower, and your nervous system will be more relaxed, which promotes better sleep and prevents insomnia.”

Dr Danielle Wall from the University of Vermont and sleep advisor for Sit‘nSleep, is also of the opinion that setting too strict a goal with regards to sleep can be detrimental for those who want to know how to deal with sleep deprivation. “Everyone's ability to properly function and feel rested differs," she says. "Setting a goal to achieve a strict eight-hour sleep may indeed create anxiety, hindering relaxation and exacerbating sleep problems. A relaxed approach can alleviate sleep-related stress, promoting a more natural and restorative sleep experience."

But waking up at night isn't just part of biphasic sleeping, it's actually part of the sleep cycle. “Everyone's sleep cycle is slightly different and there are a variety of reasons that can wake someone up at night apart from sleep disorders. It's important to not stress about occasionally waking up. If there’s a concern and it’s affecting overall sleep quality and health, you should seek a medical professional.”

Tips for dealing with disturbed sleep

If you want to lean into the idea of biphasic sleeping as a way to learn how to deal with sleep deprivation, a concept that's been a game-changer for me in recent years, here's what the experts suggest.

Assess your sleep hygiene: "Assess your sleep hygiene and behaviours that may be causing poor quality sleep," suggests Rohrscheib. For example, it may be worth switching to one of the alternatives to caffeine if you tend to have a coffee or cup of tea in the afternoons.
Create a consistent sleep schedule: "Create and stick to a consistent sleep schedule to make falling asleep and waking up in the morning easier," Dr Shelby Harris, a clinical psychologist specializing in behavioural sleep medicine and author of The Women's Guide to Overcoming Insomnia, says. To do this, find the best time to sleep and wake up for you and your lifestyle and set a schedule of going to sleep at the same time every night.
Nap during the day: While most sleep advice suggests avoiding naps during the day for better sleep at night, Dr Rohrscheib says they could be useful if you suffer from insomnia. "Try short naps during the day that are either 20 minutes (the lightest stage of the sleep cycle) or 90 minutes (at the end of a sleep cycle), so you avoid sleep inertia. Otherwise, you will experience excessive grogginess,” she says.
Get outside first thing: "Light exposure first thing in the morning can help you feel more energised during the day and regulate and maintain your circadian rhythm,” says Dr Wall.
Stop clock watching: "Avoid checking the clock frequently and limit stimulating activities," says Dr Harris, who is also the director of sleep health at Sleepopolis. "Practice relaxation techniques (deep breathing or meditation) to ease back into sleep."
Ditch the alarm: Personally speaking, I find waking up without using a noise alarm the best way to start the day. You could use natural or simulated daylight so you are not pulled from a deep slumber. It's the last thing you need, especially if you haven't slept well.

Lumie Sunrise Alarm - £49.99

As the mornings get darker, artificial daylight can be a useful way to wake up without an alarm. Lumie Sunrise Alarm offers just this, simulated daylight at a time that suits you.View Deal

What is the Scandinavian sleep method? Experts reveal why it could help couples get a better night's sleep

grace.walsh@futurenet.com (Grace Walsh) — Fri, 29 Sep 2023 11:30:35 +0000

The Scandinavian sleep method may be the answer you're looking for if you're struggling to sleep next to your partner lately - but aren't quite ready for a full-on sleep divorce. Making the bed in this way can help to customise the entire sleep experience, making it easier to regulate temperature and get higher quality sleep for longer.

If you've visited Denmark, Norway, Sweden, Iceland, or Germany, you may already be familiar with the Scandinavian sleep method as these countries tend to make their beds using this method as standard. Instead of using one large duvet between two as most people do in the UK and US, the method suggests couples swap in two individual duvets on the same bed.

Want to give the Scandinavian sleep method a try? Whether you're looking to improve your sleep hygiene or just want to know how to sleep better overall, advocates for this way of bedmaking suggest it's a "marriage saviour" and it's everywhere on social media at the moment, with couples praising all the new-found benefits. Here, woman&home speaks to two certified sleep experts to reveal all you need to know.

What is the Scandinavian sleep method?

The Scandinavian sleep method is simple. "Instead of sharing one larger duvet, each partner has their own single-sized duvet, which means there's no fighting over the blanket and each person can sleep with the duvet they want and need," explains Kat Lederle, a sleep and body clock scientist.

"You can either have one mattress or two separate ones on the same bed, but you do not need to get two beds using this method," she adds.

This way of making the bed, which is also known as the Copenhagen sleep method, may not sound all that revolutionary but for those experiencing sleep disturbances related to menopause symptoms, for example, it can be game-changing. "Having a light duvet can help alleviate hot flushes during the night and ease sweating," she says. "Plus, it gives you your own space, which really matters if your partner runs hot at night."

How to do the Scandinavian sleep method

Get two single-sized duvets: This is a personal choice, says Lederle. "You might want to consider a thicker and a thinner one per person, so each partner can choose to sleep with one or two duvets depending on their needs. Crucially, they can change these during the night without interrupting their partner."
Remove the top sheet: If you sleep with a sheet between yourself and your duvet, and you're committed to trying the Scandinavian sleep method theory, then remove this.
Fold the duvet onto the bed: "Now you can fold each duvet and place them side by side on the bed or you lay them flat, one 1/3 on top of the other one," says Lederle.

Benefits of the method

1. The Scandinavian sleep method can help keep intimacy in a relationship

Whether it's talking through the stress of the day or a quick cuddle before bed, many of us relish getting into bed with our significant other at night. However, it's not exactly the best thing for us. Studies from the University of Pittsburgh reveal that sleeping in the same bed as someone else and sharing a duvet can drastically lower the quality of our sleep by 30% in some cases.

The Scandinavian sleep method of bedmaking can help to prevent this while keeping couples in bed together, helping them reap all those important intimacy and relationship benefits. "Each partner stays in the same bed but uses a different duvet, blanket or quilt that can be tailored to their personal preferences and needs during the night. This results in better sleep for both partners, without the need to spend the night in separate rooms and beds," says Alison Jones, national training manager and resident sleep expert at Sealy UK.

"There is less conflict and more control over the sleeping environment as each person can make their space how they want it, so less reason to sleep alone," says Lederle.

2. Partners can choose their own temperature

Much like everything else when it comes to our health, the ideal temperature for sleeping may be slightly different for everyone. Some people prefer to be roasting hot, socks in bed and all to help retain their body heat, while others end up waking up and can't get back to sleep because they need to get cooler. Sleeping with a shared duvet makes it difficult to find a middle ground if there are serious discrepancies in how you and your partner want to sleep.

"Although the temperature of the room is consistent, everyone's body temperature differs. By adopting the Scandinavian sleep method, people that get cold can snuggle up in a thicker duvet while warmer sleepers can breathe in something lighter and move the duvet around more freely during the night."

3. Minimises disruptions during sleep

Equally, one of you may be a duvet hogger and (accidentally, of course) pull the duvet more towards one side of the bed during the night. This is another problem solved by the method.

"If one partner struggles to sleep at night and is restless, this often leads to the duvet being pulled around. But if you have your own, you are less likely to impact your partner or vice versa," says Lederle.

4. Avoids a full-on sleep divorce

A sleep divorce is when couples find themselves too incompatible in their sleep set-up and decide to part ways in the bedroom, to a separate bed in the same room or a separate room entirely.

For those struggling to sleep next to their partner but not wanting to resort to this, the Scandinavian sleep method is a great option. Plus, two duvets will be a lot cheaper than buying two mattresses or two beds, with the option of sleeping in a second bedroom not an option for some couples at all.

(Image credit: Getty Images)

5. It can help you sleep better

All of these factors combined mean the Scandinavian sleep method may simply help you sleep better. Temperature maintenance means you know how to sleep in the heat and less disruption from a partner can help to alleviate sleep anxiety.

"The undeniable benefit of the Scandinavian Sleep Method is the improvement in your quality and quantity of sleep," says Jones. "Using two separate duvets reduces partner disturbance throughout the night, meaning you’re less likely to be woken up and helping to achieve a deeper state of sleep needed to help you feel your very best."

While the method is far from an exclusive practice in Scandinavian countries, with many people in the UK taking on this way of bedmaking over the last few years, these countries do rank among the highest for sleep quality in the world - per The Lifestyle Index by SleepJunkie. So, they must be doing something right.

How does the Scandinavian sleep method work on a king or queen bed?

If your double bed is larger than a standard double, you might find that two single duvets aren't quite enough to cover the bed. That's totally fine if you're comfortable that way. However, if you find the single isn't big enough to cover yourself or you don't like the empty space when you make the bed, you could try two oversized single duvets together.

Brands such as The Big Little Duvet Company and Victoria Linen, along with IKEA and Amazon, sell some of the best duvets in various sizes. With the standard single measuring 53 inches x 78 inches, anything over this is considered oversized.

Just avoid using two queen or king-size duvets as they'll likely overlap and you may end up even warmer than you would be otherwise.

These are the best sleeping positions for hot weather, revealed by experts

grace.walsh@futurenet.com (Grace Walsh) — Wed, 06 Sep 2023 11:30:10 +0000

Choosing the best sleeping positions for hot weather may be the difference between drifting off on a warm summer's evening and tossing and turning in the heat.

Heat and good sleep aren't famous bedfellows, considering we need to be at a certain temperature for our bodies to recognise it's time to switch off. Hot bedrooms, heavy sheets, and limited airflow make this very difficult, as do some sleeping positions where our bodies have maximum contact with the mattress.

Here, woman&home speaks to a sleep scientist and physiotherapist specialising in sleep to reveal what positions work best for warm nights - and other top tips to help you learn how to sleep in the heat comfortably.

Best sleeping positions for hot weather

1. The Back Sleeper

(Image credit: Getty Images)

As the name suggests, this sleeping position has you lying on your back in bed. "Lie down with a thin pillow or no pillow at all to keep your head slightly elevated," suggests Sammy Margo, a chartered physiotherapist and sleep specialist. "By keeping your head slightly elevated, yo can prevent excessive heat build-up as heat tends to rise."

2. The Starfish

(Image credit: Getty Images)

Sure, it's perhaps not the most social position if you share your bed with someone else - but if you're alone, starfishing in bed could be the winning answer to sleeping in the heat.

"Lying on your back with your limbs spread out can assist in cooling the body, as it maximises the surface area exposed to the air. Additionally, using a lighter duvet or using just the sheet or duvet cover can further enhance comfort," says Margo, also the resident sleep expert at Dreams.

However, if you have any lower back or neck pain, the starfish may be one to avoid. "It's generally not recommended as it can strain the neck and back, leading to pain which can interfere with sleep," says Dr Kat Lederle, a sleep and body clock scientist.

3. The Legs Up

(Image credit: Getty Images)

"Lie on your back and elevate your legs by placing a pillow or cushion under your knees," suggests Margo. "This position may help to improve your circulation and reduce tired, achy, and puffy legs, allowing for better blood flow and heat dissipation."

4. The Side Sleeper

(Image credit: Getty Images)

Sleeping on your side can be particularly beneficial if you struggle to sleep with lower back pain. Lying down on your side with a thin pillow supporting your neck and a somewhat larger pillow between your legs, with the knees and hips nicely stacked on top of each other is ideal for spinal alignment, says Dr Lederle.

It's a position that's particularly great for those who suffer from sleep conditions like sleep apnea and snoring too, adds Margo.

Why is it so hard to sleep in the heat?

It's so hard for many of us to sleep in a heatwave because the higher temperature prevents some essential bodily processes from taking place. "To fall asleep, our core body temperature has to drop just before bedtime. To do so, the body releases heat via the blood vessels near the skin in your feet and hands," explains Lederle.

"But there also has to be a temperature gradient," she adds. "The environment needs to be cooler, so it can take on the heat from the body. Now we have hot weather and warmer evenings, this gradient is smaller. The body is less able to give off heat or only do so later in the night."

Margo also says that higher temperatures at night can prevent the release of melatonin - the hormone that induces sleepiness in the body - as we miss out on the ideal temperature for sleeping. "For melatonin to be released optimally, our body temperature needs to sit around 37°C, and so having a cool room at around 16-18°C when it’s hot outside can help facilitate this," she says.

Tips for sleeping better in a heatwave

Keep the bedroom cool: Having a cooler sleeping environment and better sleep hygiene is essential if you want to get to sleep easier in the heat, says Lederle. "I close the windows and curtains mid-morning and open them later in the evening when the air has cooled somewhat."
Stay hydrated: Dehydration will put the body under even more stress, so stay hydrated through the day and have a bottle of water next to your bed for the night. This is a key part of learning how to sleep better at any time of year as dehydration isn't just an issue in the summer months.
Put a cool towel in the bed with you: "Placing a cool towel beneath yourself, or using a cooling pillow, can help regulate body temperature and prevent overheating, and can also be used to keep your bed cool before getting into your usual sleeping position," says Margo.
Don't worry about not sleeping well: "We are all in the same boat," says Lederle. "Most of us will find it hard to sleep well through a hot summer’s night. The more you worry, the more you stress. That will lead to busy thoughts and a tense body, which is the opposite of being calm and relaxed, two key ingredients for sleep."
Accept that there will be some sleepless nights this summer: Whether you struggle to get back to sleep after waking up during the night from the heat or can't fall asleep in the first place, it's better to accept the situation and relax, rather than trying to force yourself to fall asleep. "When you say to yourself ‘I look after my sleep in the best way possible and I realise that I can’t control it. Heat makes sleeping tricky because of how our bodies are designed, not ideal but that is how it is', chances are you'll feel better about the situation," she says.

Woolroom Deluxe Wool Mattress Topper

Wool is one of the best materials to have in your bed this summer as it wicks moisture away from the skin, helping you to sweat less and stay cooler. This topper from Woolroom is also super luxurious, helping to settle you down to sleep in comfort.

M&S Pure Linen Bedding Set

Linen is a timeless bedding material for good reason. Much like wool, linen is breathable and wicks away sweat from the skin as you sleep, helping your body regulate its temperature. It's also durable, so you'll have this set for many summers to come.

Dyson Pure Cool Purifying Fan

The Dyson Pure Cool Fan uses technology to circulate a cool breeze around the room to help cool you as you sleep. It also removes 99.5% of dust and pet dander particles from the air too. On sale for £100 off at the time of writing.

Much like all recommended wellbeing routines, positions, and habits, the best sleeping positions for hot weather come down to personal preference at the end of the day. "All our bodies are different so it comes down to what position you feel comfortable in to avoid pain, feel relaxed, and breathe easily," says Dr Lederle.

What is the ideal temperature for sleeping? Sleep experts reveal it's more specific than you might think

Emily Smith — Mon, 28 Aug 2023 22:30:24 +0000

After months of hot sleepless nights spent tossing and turning atop the covers, you may be wondering what the ideal temperature for sleeping is. What is that temperature sweet spot for an undisrupted and restful sleep? Well, these sleep experts have the answer.

There are lots of conditions that can have a major effect on us through the night as we sleep. Temperature, however, plays one of the biggest roles. It’s the most physically disruptive to both the quality of our sleep and our ability to fall asleep in the first place.

As Dr Sue Peacock, a consultant health psychologist who specialises in sleep disorders and runs the sleep programme Sleep Well with Dr Sue, says, “Heat can disrupt our sleep cycle by altering the duration and the quality of different sleep stages. Hot nights mean an increase in how long it takes to get to sleep, how long it takes to get into a deep sleep, and the number of times you’ll wake during the night - and those sharing a bed may suffer even more."

With this in mind, if you're looking to learn how to sleep better this week, it's worth learning about the ideal temperature for a good night's sleep. Here, woman&home speaks to several sleep specialists to reveal the best temperature for sleep and the quick fixes you can make in your bedroom for a better night's sleep.

What is the ideal temperature for sleeping?

The answer is a lot more specific than you might’ve guessed. "The ideal temperature for a good night's sleep sits at around 16 - 18⁰C for adults," says CEO and sleep expert at Happy Beds, Rex Isap.

Much like everything else to do with our health, it's important to remember that we're all different when it comes to sleep hygiene and how we adjust our sleeping temperature. "Everyone is unique in how they prefer their sleeping conditions to be, whether you're a risk-taking individual who sleeps with the window open or you opt for three blankets and a duvet to drift off," says Isap.

(Image credit: Getty Images)

What temperature is too hot to sleep in?

We’re all most definitely familiar with the evenings when it just feels too warm to fall asleep, but when does a warm night become harmful to us? "Above 24⁰C or below 12⁰C are unhealthy room temperatures as a cold this cold affects your ability to nod off, whereas heat can cause restlessness,” Isap explains. So whether you find yourself in the middle of a heatwave or a snow storm it's a good idea to prep your sleep space.

Luckily, even in the worst of conditions, our bodies are designed to protect us the best they can in the form of thermoregulation. This is how our bodies prepare us for sleep by slowly lowering our overall temperature as the day goes on, starting from around 2 pm. Isap says that most people will hit their lowest body temperature at 5 a.m. or around two hours before waking up. This is when your body's temperature will begin to increase as your energy levels start to peak for the day ahead.

How can I sleep in hot climates?

While our body may be able to regulate itself to a certain degree, there is such a thing as 'too hot'. Nuffield Health's sleep expert and clinical exercise specialist Charlotte Corson recommends sleeping with a frozen water bottle and taking a cold shower or bath just before bed to learn how to sleep in the heat on these occasions.

Ensuring you’re properly hydrated is also important, she says, given that heat dehydrates us. It's the perfect excuse to try out one of the best sleep teas for relaxing at bedtime. She does however warn of being too hydrated as the multiple trips to the toilet may just disrupt your sleep even more.

Our minds also play a key role in how well we sleep says Corson. "The body and the mind are so interlinked. There is huge value in reminding ourselves that ‘we might not sleep as well as we normally do, but it will pass and this heat will not last forever’,” she says. “If we get into a cycle of negative thinking and say to ourselves we’re going to be too hot to sleep, then guess what….we will be too hot to sleep! Hello, self-fulfilling prophecy.”

(Image credit: Getty Images)

How to maintain the ideal temperature for sleeping

1. Consider the material and colour of your bedding

When it comes to your chosen bedding and duvet, it’s important to consider what fabrics and thickness of materials are most suited for your sleeping environment. Isap has two recommendations when it comes to bedding, both made from natural fibres. Wool has the ability to absorb up to 30% of its weight in moisture without feeling damp, therefore making it a great choice for anyone who is over-heating and sweating through the night.

Alternatively, linen is just as effective. Isap says, “Besides being breathable and temperature regulating, a common feature of natural bedding, you'll notice that linen bedding is exceptionally hygienic. Being both antiseptic and antibacterial, linen is often considered one of the cleanest fabrics and actively works to prevent bacteria from growing."

As well as material, the colour of your bedding is also very important too. As is true with clothing, darker-coloured sheets absorb light which means they are more likely to produce more heat. Whereas lighter colours, white specifically, reflect light meaning they stay cooler. It's also best to know how often should you wash your sheets, as there's nothing quite like fresh bedding to get you ready for a good night's rest.

2. Eat less before bedtime

No more midnight snacks! Sleep experts say that right before you go to bed is far from the best time of day to snack as it can increase your body temperature and lead to a hot restless night's sleep. This is because your body creates heat naturally when it digests food, so it’s best to allow for a few hours between your last meal and your bedtime.

If you are particularly hungry then it's a good idea to eat, but it should be something easily digestible like toast, a banana, pasta or white rice. These carbohydrate-based foods move through the digestive system quickly, unlike fibrous or high-protein snacks.

3. Invest in a fan

This may seem like the most obvious way to keep your room cool but there's a reason for that. Isap says, “Fans are portable and do a great job at not only blowing out cool air but circulating air around a room so it's no longer stagnant.”

“But are you making the most of your bedroom fan?” He asks. “Fill a fairly large container with ice and position your fan so it blows past the container. The air you receive will be even cooler to provide some welcome relief.”

Picking a good quality fan is a great investment that you'll get your money's worth from but just make sure you find one that's quiet. That constant whirring is another disruption altogether, and could be why you keep waking up early.

It’s also a good idea to place your fan right next to an open window so helps the cool outdoor air travel faster and keeps your temperature at a comfortable level whilst you sleep. If you're looking to invest in a new fan, considering this warm weather doesn't appear to be going anywhere soon, take a look at our roundup of the best fan deals right now.

4. Swap regular curtains for blackout curtains

You may already have black-out curtains keeping out the pesky sunlight, lie-ins must be protected after all. But there’s also another great advantage to them as well. Not only does the blackout design mean that all direct sunlight is kept out of your room but they are also great for keeping the heat in during the winter months.

On especially hot days, Isap recommends keeping the curtains closed throughout the day to keep the sunlight and heat out. That way when you do go to bed, your room is a lot cooler and you can open your window to let all that cold night air in.

5. Sleep in the coolest sleeping position

According to sleep experts, the positions in which we sleep can massively affect our body temperature through the night. Isap says, “The best sleep positions are ones that keep you cool and help reduce sweating. That’s why I’d recommend falling asleep on your back. It keeps your head elevated, allowing air to circulate your face and, therefore, allows you to feel cooler overall.”

Sleeping on our backs, however, is not everyone’s cup of tea and sleeping in a position you’re not used to can keep you awake for just as long as when you’re too warm or cold. So if that's not for you, try sleeping on your side with your face turned upright so that air can reach and circulate around your face. This, in turn, will help with any excessive sweating you might be experiencing during the night.

Why you should go to sleep at the same time every night, according to experts

grace.walsh@futurenet.com (Grace Walsh) — Wed, 02 Aug 2023 13:54:55 +0000

We all know getting enough sleep is essential for keeping our bodies and minds moving. Along with exercise, nutrition, and reducing stress, it's one of the four pillars of health. But provided you get those eight valuable hours, does it matter what time of night you fall asleep through the week? A new study suggests it does.

Keeping bedtimes and wake times consistent - along with eating a balanced diet and exercising regularly - can help reduce the risk of various diseases, including heart attacks, strokes, and obesity. It might surprise you but, in part, this is down to the link between sleep and our gut health. By learning how to improve your gut health, you can also learn how to sleep better, a new study suggests.

The study from Kings College London looked at nearly 1,000 adults involved in the ZOE Predict program, and found that small differences in our sleeping habits between Monday to Friday and the weekend could lead to unhealthy changes in our gut bacteria. Shockingly, they found that even 90 minutes of irregularity in the midpoint of our night's sleep over a normal week could make a big difference in the type of bacteria found in the gut.

But why? Essentially, going to sleep and waking up at different times leads to poorer quality sleep and makes it more likely that we will reach for food and drinks with little nutritional value, which affects specific bacteria in our gut as they sit among the worst foods for gut health. Having a wide range of different bacteria in your gut is important, but getting the right mix is essential for preventing a number of diseases - including diabetes, heart disease, and obesity - previous studies by the likes of Houston Methodist Hospital and the University of Michigan Medical School have found.

The study found that the changes in our gut bacteria are down to a mixture of 'social jetlag' - the shift in the body's internal clock when sleeping patterns change through the week - and the associated changes in diet quality, eating habits, inflammation, and the make-up of our gut bacteria. For example, the less sleep (and good quality, undisrupted sleep) we have, the more likely we are to reach for foods and drink higher in sugar, salt, and saturated fats, and the less likely we are to eat fruit and nuts, which are high in fibre and contribute to healthy gut bacteria.

"Fibre plays a crucial role in feeding the beneficial bacteria in the gut. Additionally, impaired or disturbed sleep can disrupt the appetite hormones causing a rise in the hunger hormone ghrelin and a reduction in the satiety hormone leptin," explains nutritionist Jenna Hope. "This means that you require more food to feel the same level of fullness as you would following a regular night's sleep."

Plenty of research has been done in the past looking at the damaging impact of persistent shift work on sleeping patterns and gut health but this study is one of a kind. Researchers looked at blood, stool, gut microbiome samples, and glucose measurements in those whose experienced irregular sleep compared to those with a regular sleep routine. It also focused on healthy individuals who banked more than seven hours of sleep a night through the week and specifically looked at how even small inconsistencies over several days can negatively affect the body.

(Image credit: Getty Images)

So what can we do to get back on track?

The researchers do confirm that we need more evidence on the subject before making firmer conclusions since the relationship between our sleep, diet, and gut bacteria is complicated. However, one thing is for sure: we need to learn how to sleep better by setting a regular sleep schedule, going to bed and waking up at the same time every day of the week (regardless of whether it's a weekday or weekend). Having good sleep hygiene, so we want to make this a priority in our lives, is also essential.

"If we sleep at regular times daily, it will support our gut health and increase microbiome diversity," says Farzanah Nasser, a nutrition and functional medicine specialist. "If we have irregular sleeping patterns, it can lower microbiome diversity."

Dr Sarah Berry from King’s College London and chief scientist at ZOE agrees. She says, “Maintaining regular sleep patterns, so when we go to bed and when we wake each day, is an easily adjustable lifestyle behaviour we can all do, that may impact your health via your gut microbiome for the better."

Should you sleep with your bedroom door open or closed? People are divided and we're intrigued about whether it actually makes a difference

Laura Harman — Thu, 08 Jun 2023 15:10:22 +0000

Should you sleep with your bedroom door open or closed? Here's why people are debating this topic...

While some people love sleeping with their bedroom door open, others can't think of anything worse. Whether it's a matter of privacy or just a habit, there are many reasons for and against sleeping with your bedroom door open at night.

But, if you want to sleep better, you may want to consider sleeping with the door open. Rex Isap, CEO and sleep expert at Happy Beds told Ideal Home that sleeping with your bedroom door open at night is one of the easiest ways to ensure that you have a good night's rest.

(Image credit: Getty Images)

"Everyone has an opinion on whether you should or shouldn’t sleep with your door open, but have you ever wondered what’s most common? Surprisingly, only 60% of adults sleep with their door closed meaning that 40% sleep with their door open," began Rex explaining that people truly are divided on this issue,

"However, what’s even more surprising is that many people are unaware of the benefits of leaving your bedroom door open as you sleep." He explained, "Firstly, a study found that those who slept with the bedroom door open reported a better and longer night’s sleep than those who slept with the door close. The reasoning behind this is that leaving the door open helped regulate the temperature in the room by making the temperature slightly lower, averaging 19 degrees Celsius.'

"Given that between 18 and 20 degrees Celsius (64-68 F) is the ideal bedroom temperature, this naturally makes it easier for a person to fall asleep. It also makes it the ideal thing for a person to do if they suffer from night sweats, are going through menopause, or are generally overheating from the hot weather."

Aside from regulating the temperature, sleeping with your door open can also mean that the air doesn't become stagnant, and dust particles are able to circulate out of the room.

Hafiz Shariff, sleep expert and founder of premium bedding company Owl + Lark told Homes & Gardens, "Leaving the door open allows fresh air to enter the room and dust particles can leave, this means you won’t be inhaling them overnight, resulting in healthier breathing patterns and feeling more refreshed when you wake up." Hafiz added, "I’d always recommend leaving the door open while sleeping to people suffering from insomnia, night terrors, or hot weather."

(Image credit: Getty Images)

So surely the logical solution is to always sleep with your door open? Wrong. There is also one great reason to sleep with your bedroom door closed - but it's a pretty scary thought.

Back in October 2022, a firefighter's video about sleeping with your bedroom door shut went viral as TikTok users could see the potential problems if there was a fire in your home. The video received 1.3 million likes and 13.9 million views. The caption read, "Remember to close bedroom doors before sleeping for the night, it could make a big difference. #closebeforeyoudoze"

@medic_cole
♬ original sound - EC

The video showed that the fire and smoke didn't destroy a bedroom because the door was shut at night. While the fire will eventually penetrate a bedroom door, the fact that it was closed likely gave the occupants more time to escape and likely stopped them from inhaling so much smoke or dealing with as much property damage.

U.S. Fire Administrator Dr. Lori Moore-Merrelle explained to Verify, "Fires don't spread as quickly if we can keep doors closed, so close your doors at night when you go to bed." Lori added, "Fire has to have air and so anything we do to slow down its oxygen source, will slow the fire. So yes, any barriers will buy time."

This is perhaps why this subject is so hotly debated, while fires in the home are unlikely, they can happen. Maybe the best way to handle this concern is to buy an air purifier or a dehumidifier, so you can ensure a good night's sleep while keeping your bedroom door shut.

5 things you need to help improve your sleep quality

Sponsored — Fri, 14 Apr 2023 10:34:03 +0000

Eating healthily where possible, exercising regularly, and reducing stress are three pillars of wellness, but sleep is the important fourth. It doesn’t just keep us alert for the day, getting enough good quality sleep has links to many health benefits. This includes a better functioning immune and circulatory system, improved brain health, better weight management, and so much more.

However, in recent years the amount of good sleep we’re getting has gradually decreased, with many of us now struggling to achieve the recommended eight hours of sleep a night.

So, what does it take to get good quality sleep? How well we sleep can be measured by four factors, the Sleep Foundation says: how efficient our sleep is (i.e. how much time we spend in bed versus how much time we spend asleep), how long it takes for us to get to sleep, how long we’re asleep for, and how quickly we wake up after falling asleep. By improving each of these, we can improve how well we sleep. Here, we reveal how to improve your sleep quality in five simple steps.

Quiz: Discover your sleep personality

How to improve your sleep quality

1. Focus on your sleep environment

Firstly, create a better space to sleep in – otherwise known as improving your sleep environment. If your bedroom is a comforting place to go, you’re more likely to want to head to bed earlier and switch out the lights.

This means making sure that the temperature is suitable for you (65 degrees Fahrenheit is recommended by the Sleep Foundation), there’s no loud noise or bright light coming in from the world, and your furniture is arranged just the way you want it. Whatever your sleep personality – be it early bird or night owl, creating a calming space to relax in will help to optimise your sleep.

2. Invest in a great mattress

Naturally, the type and quality of mattress you have is going to play one of the most significant roles in improving how well you sleep. But, just as we all sleep differently, mattress preferences differ from person to person. That’s why it’s important to invest in a great mattress from a reputable retailer like TEMPUR® to suit your personal needs and offer you a range of supports – such as the TEMPUR ONE mattress, available in soft, medium and firm.

Each mattress is made with TEMPUR® Material, a specially-designed viscoelastic memory foam mattress that fits your body’s temperature, weight, and shape to offer a better sleeping environment and a truly restful slumber every time. And if it's time to upgrade your bed bases too, then take time to consider whether you want a traditional bed frame, a divan, or an ottoman style, which lifts up so you can stow away items and keep your bedroom feeling extra zen.

(Image credit: TEMPUR®)

3. Buy new pillows

Where you lay your head matters too, so if you’re struggling to get good quality sleep at the moment and you’ve had your pillow for between one and two years, consider replacing it with one designed for you and how you sleep.

TEMPUR® offers a range of pillows designed for all sleeping positions, whether you lie down on your side or gaze at imaginary stars on the ceiling. You’ll only have to decide on the feel you want. Opt for the Traditional pillow and you’ll have a firmer, rectangular support for your head and neck as you sleep, while the Comfort Pillow Cloud shapes itself around you and cradles your head. Right down to the super-soft Down Deluxe Pillow, each pillow offers a different firmness level.

4. Understand your sleep chronotype

Your natural inclination to sleep at a certain time is known as your sleep chronotype, the Sleep Foundation explains. While many of us wish we could be one over the other, research suggests we can’t change it ourselves (although it can shift with age) as it’s all based on genetics, so it’s best we just understand it and learn how to make it work for us.

Understanding your sleep chronotype can have a big impact on your sleep quality, as so-called ‘early birds’ will need to head to bed earlier in the evening to achieve the best sleep for them and wake up earlier in the morning as a result. The later ‘night owls’ are likely to head to bed around 1 am and sleep in through the morning.

5. Get to grips with your circadian rhythm

Finally, while we’re on the subject of sleep chronotypes, it’s worth understanding your circadian rhythm since the two are so closely linked. The main difference is a key point for those looking to improve their sleep quality: you can alter your circadian rhythm by training it, unlike your sleep chronotype.

Your circadian rhythm is the body’s internal body clock - a day-to-day sleep and wake cycle controlled by releases of melatonin from the pineal gland in response to environmental changes like light and temperature.

You can train your circadian rhythm as a night owl to wake you up at 7 am every morning but your sleep chronotype will determine how productive you are, with the natural late risers less likely to be productive earlier in the day and early risers less likely to be productive later in the day.

Using personal knowledge of the two, you can better understand the best time for you to go to sleep and wake up every day and, where possible, move your life around this for better quality sleep.

The best weighted blanket sales to shop on Cyber Monday 2023

Alison Barretta — Mon, 21 Nov 2022 18:25:34 +0000

The best weighted blanket Cyber Monday sales offer a chance to pick up these coveted sleeping aids at a great price. With the deals now live for a limited time left as the big shopping weekend draws to a close, there's truly no better time to shop.

Having one of the best weighted blankets can transform your sleep experience in a major way, similar to how the best thin pillow can support a front sleeper. Weighted blankets can feel as cosy as a traditional fleece throw, but they contain weighted balls or pellets, usually made from plastic or glass. Due to this, they're scientifically proven to help you sleep better by reducing stress, anxiety and even pain. Although they are one of the best sleep aids when used correctly, they aren't the most affordable items, costing up to £300.

Fortunately, sleep brands like Layla, Luna, and Remy have slashed prices on their infamous weighted blankets this week for Cyber Monday. No need to scour the internet though, our shopping experts and bedding enthusiasts have made your job easier by rounding up a selection of the best weighted blanket sales live right now.

Where to shop the best weighted blanket Cyber Monday sales

Aeyla: Save up to 65% site-wide with Aeyla's Cyber Monday sale
Amazon: Enjoy savings of up to 20% on hundreds of weighted blankets
Cult Beauty: Save 25% on the ESPA Home Weighted Blanket
John Lewis: Up to 20% off weighted blankets for kids
Oodie: Up to 40% off on blankets in the Cyber Monday sale
Remy: Get up to 47% off on a cooling weighted blanket
Simba: Save 25% on the brand's top-rated Orbit blanket
Wayfair: Shop a wide range of styles on sale with up to 27% off

The best weighted blanket deals right now

Weighted blankets under 5kg

If this is your first time trying a weighted blanket or you don't want to feel too overwhelmed when using one, you'll probably want to opt for a slightly lighter model. These retailers offer weighted blankets under 5kg that will still hug your body but won't feel too weighty on top of you.

Aeyla Kids All in One Weighted Blanket: ~~was £119~~ now £49 at Aeyla (save £70)

Kids also deserve a luxury lounge experience, and the Aeyla All in One Kids Weighted Blanket will have them sleeping soundly. With a 50% discount, you can give your child a better night's rest. This weighted blanket comes in standard sizes of 2kg and 3kg, but don't worry, the cover won't be too heavy for your little one.View Deal

Blue Oodie Weighted Blanket: ~~was £99~~ now £59.40 at The Oodie (save £39.60)

The Oodie Weighted Blanket is like a full-body hug you didn't know you needed. Its separately sewn pockets are filled with non-toxic glass beads. You can choose from three weight options and two colour choices. Marked initially at £99, you can save almost £40 with this deal.View Deal

Kudd.ly Weighted Blanket: ~~was £99~~ now £45 at Kudd.ly (save £54)

Sometimes less is more, and Kudd.ly proves that with its standard 4.7kg blanket, that's supposed to help you not feel overwhelmed. This blanket comprises glass sand beads that form and hug your body, making it the ultimate cuddle buddy. So if you're looking for the best long distance relationship gifts, this weighted blanket can step in when you're not physically there with them.View Deal

ESPA Home Weighted Blanket: ~~was £90~~ now £67.50 at Studio (save £22.50)

Cotton is a temperature-regulating material that can help you find the balance between staying warm enough to keep the winter chill away and cool enough to be comfortable. At 4.5kg, it's a little lighter than some other options too - making it a great choice for those who prefer more freedom of movement.View Deal

Weighted blankets over 5kg

If you want to feel fully weighed down, one of these heavier options will be your best bet. It is recommended that your weighted blanket should be about 10% of your body weight, so keep that in mind when shopping.

The Mela Weighted Blanket: ~~was £139~~ now £62.30 at Aeyla (save £76.70)

The anti-rustle glass quartz pellets within this weighted blanket activate deep touch pressure (DTP) for a sleepy, melatonin-inducing effect. It also has a removable double-sided cover with a cooling cotton bottom and a soft, quilted top. Enjoy 55% off the RRP and enjoy a good night's rest. View Deal

Cosi Home Luxury Weighted Blanket: ~~£79.99~~ £64.99 at Amazon (save £15)

This luxury 6.8kg 9-layer blanket will serve as a natural cure for insomnia thanks to its evenly-distributed hypoallergenic microbeads. It's also dual-sided (black/blue) so you can match it with the rest of your room decor accordingly.View Deal

Remy The Lounger: ~~was £209~~ now £134 at Remy (save £75)

A stylish knitted throw blanket that still gives you added weight and 'comfiness' without the traditional glass beads filling. Because of its breathability material and weave design, the Remy Lounger is the perfect weighted blanket for spring and summer.

This blanket comes in five colours, giving you enough options to blend with any bedroom colour scheme. Try the Remy for 100 days risk-free - and return it for a full refund if you're unsatisfied.View Deal

Echor Luxe Weighted Blanket: ~~was £109.99~~ now £56.99 at Echor (save £53)

It doesn't get any better than a discounted eco-friendly weighted blanket that comes with freebies. The Echor Luxe Weighted Blanket relieves all the stress, tension, and anxiety from your body with its grounding effect and pressure points that induce relaxation. This weighted blanket consists of hypoallergenic glass beads that fill up small compartments throughout the blanket.

You can currently save £53 off this snug duvet, thanks to a new deal on the blanket, and Echor is also throwing in a pillow spray and sleep mask with each purchase.View Deal

Remy Airy Sleeper: ~~was £159~~ now £119 at Remy (save £40)

Are you prone to sleeping hot no matter the season? The cover of the Remy Airy Sleeper is made of 100% bamboo, perfect for wicking away sweat and promoting better airflow. The filling is comprised of non-toxic, eco-friendly microglass beads. Choose from five colours, three sizes and five weights. Many of the best bed sheets are made of bamboo, thanks to the material's hypoallergenic and breathable properties.View Deal

Cura Pearl Cotton Weighted Blanket: ~~was £134~~ now £73.34 at Amazon (save £60.66)

Enjoy a saving of 21% with Cura's hypoallergenic cotton weighted blanket. This Amazon favourite will give you a cooling sleep experience with its moisture-wicking layers and cotton exterior. View Deal

Quility 15lb Weighted Blanket: ~~£51.19~~ £40.95 at Amazon (save £10.24)
This weighted blanket has seven layers: a 100% cotton layer plus two polyester layers containing millions of micro glass beads. Whether you need a nighttime blanket or a light cover for naps, the Quilty will fill the bill well. The heavier 20lb (9kg) version is also 20% off (now £40.95).View Deal

Emma Hug Weighted Blanket: ~~was £278~~ now £97.30 at Emma (save £180.70)

As the name suggests, this seven-layer blanket is designed to feel like you're receiving a comfortable, continuous hug. It's now on sale with an impressive 65% off - but no pressure if you're not settling into it right away. Emma Sleep provides a 30-night trial, with a full refund plus a free return if it's not for you, even if you bought the product in one of the Emma mattress sales. View Deal

Silentnight Weighted Blanket: ~~was £70~~ now £45.15 at Amazon (save £24.85)

Weighing 6.8kg with a lightweight, breathable cover, the Silentnight Weighted Blanket is another great option. It features glass balls, discreetly and evenly distributed throughout the cover for the secure feeling of a hug, every time you bed down under it. View Deal

Homelife Two Tone Ultra Cosy Teddy 6.8kg Weighted Blanket: ~~was £65~~ now £45 at Studio (save £20)

Teddy is the ultimate winter material, so why not wrap yourself in a teddy-weighted blanket that'll relieve all your anxieties while relaxing your body? Add this 6.8kg blanket to your Christmas wish list, or with a 30% discount, you can give it to a loved one as a therapeutic gift. View Deal

Winthome Weighted Blanket: ~~was £73.99~~ now £36.99 at Amazon (save £37)

Ranging from 5 to 10kg in weight, the Winthome weighted blanket offers an option for everyone - and 50% off on Amazon for Black Friday. With glass beads and a unique 7-layer structure, weight is comfortably and evenly distributed through the blanket. View Deal

Gravity Basic Gravity Blanket: ~~£128.24~~ £109 | Gravity

The Basic Gravity blanket has precise gridded stitching to secure the inner glass beads and also includes a plush duvet cover with buttons and ties that keep the blanket snug inside. If you're new to weighted blankets, make this the one you start with and snap it now while it's on sale this March. View Deal

Amazon Basics All-Season Cotton Weighted Blanket: £~~55.98~~ £28.64 | Amazon

The Amazon Basics' weighted blanket is the cheapest blanket on our guide, but with almost 2,700 five-star reviews, its high quality and performance don't match its low price tag. Constructed with seven breathable layers and two microfiber layers filled with micro glass beads, you'll be sound asleep in no time.

We highly recommend taking advantage of this 49% discount, as the other sizes are selling quickly.View Deal

Soak & Sleep 19Ib Weighted Blanket: ~~£90~~ £54 | Soak & Sleep

A plush and breathable weighted blanket filled with non-toxic glass microbeads and polyester. The Soak & Sleep is like a warm, big hug that helps soothe your nerves and stress while relaxing your body. And if you're someone who constantly sweats in their sleep, no worries. Like some of the best duvets, this weighted blanket is made with moisture-wicker cotton, giving you a cooling sleep experience.

Without the weighted blanket cover, you can save 40%, but if you want to protect the blanket and make laundry day more of a breeze, you can still save 5% off the original price.View Deal

Mercury Row Celada Weighted Blanket: ~~£89.99~~ £62.99 | Wayfair

Snuggle up under this velvet weighted blanket while saving 30% in the Black Friday sales. This 7kg blanket is filled with glass beads and is the perfect size to make your bed with or for relaxing on the couch with your cuddle buddy. View Deal

Simba Orbit Weighted Cotton Blanket: ~~£169~~ £84.50 | Amazon
Amazon is matching Simba direct's sale price for this popular weighted blanket. Featuring glass nano-beads and sweat-wicking cotton, the Simba Orbit will alleviate tension while keeping you cool. And despite weighing between 6.8 and 9kg, it won't feel too heavy to wear. Snap it up at this all-time Amazon low price before it's gone. Browse the best Simba sales and deals for more discounts up to 55% off.View Deal

How do you choose a weighted blanket?

When shopping the best weighted blanket sales, there are five things to keep in mind when it comes to choosing the right blanket for you...

Weight: A weighted blanket should be 10% of your body weight. So for instance, if you weigh 68kg/150lbs, aim for a blanket that weighs 6.8kg/15lbs. When it comes to purchasing a weighted blanket for couples, it's best to buy a blanket that's 7.5% of the combined body weight of both adults.
Size: You can measure a weighted blanket against the size of your mattress. If you sleep on a queen-sized mattress, for example, opt for a weighted blanket that has similar dimensions. It should be large enough to drape over your body without you completely sinking into it.
Filling: Two of the most common types of weighted blanket fills are plastic poly pellets and glass microbeads - the latter being the more expensive option of the two. You can also find weighted blankets filled with sand, steel shot beads or even rice. Ultimately, it comes down to which feels best against your skin, as all fills have their pros and cons.
Materials: How do you want the outside of the blanket to feel? Several weighted blankets offer double-sided outer covers that are plush on one side and cool to the touch on the other. If you tend to overheat, definitely seek a blanket with a cotton shell (or another breathable material).
Trial Period: Some weighted blankets come with risk-free trial periods if you're hesitant to buy one sight unseen. These can be as short as 30 nights or as generous as 200 nights, depending on the brand. It will take some time for your body to adjust to a new weighted blanket so it's a good idea to find one with a trial included.

Are glass beads better than plastic in weighted blankets?

Frankly speaking, the main advantage plastic pellets have over glass beads is cost. Glass is more expensive than plastic, which is why the cheapest weighted blankets tend to be filled with plastic poly pellets - but glass is a higher quality (and more eco-friendly) option.

Glass microbeads are finer and heavier than plastic poly pellets, which means manufacturers won't have to include as much filling. That'll result in a thinner, less bulky blanket, which is a bonus for hot sleepers or anyone who doesn't like being overly swaddled.

Also, plastic beads can make a weighted blanket lumpy and noisy, which may upset anyone with sensory issues. A weighted blanket with micro glass beads is more suitable for such individuals since they lay more evenly and don't make as much noise when rustled.

Bear in mind that plastic and glass are the two most popular fill options - but they're not the only choices available. Natural fillers like sand or rice can be used, but these can be more difficult to maintain over time. Steel shot beads are a viable alternative to glass since they're larger and more durable, but they're also noisier.

Ultimately, much like finding the best pillow or the best mattress for your sleep needs, the filling you choose for your weighted blanket comes down to how much you're willing to spend and your overall comfort level.

Why do I keep waking up early? 8 reasons why you can't stay asleep

grace.walsh@futurenet.com (Grace Walsh) — Sun, 11 Sep 2022 06:00:36 +0000

Why do I keep waking up early? As the seasons shift, it's the question we're all asking ourselves. While most of us have to get up early in the morning at least occasionally, there's nothing more frustrating than waking up hours before you have to get out of bed and then not being able to get back to sleep.

Sometimes there are serious reasons behind those early 4 am or 5 am wake-up times, including conditions like insomnia, but luckily most of the time the reason we keep waking up early has more to do with our natural sleep cycles and sleep hygiene than anything else.

So whether you just want tips on how to sleep better in the mornings or you want to entirely revamp your bedtime routine, here, three sleep experts tell woman&home everything there is to know about waking up early and how to avoid it the next time you want a lie-in.

Why do I keep waking up early?

If you consistently keep waking up early in the morning then your circadian rhythm is disrupted. This is the 24-hour cycle dictated by the master clock, otherwise known as the circadian pacemaker, which is located in the brain's hypothalamus, research by the University of Harvard explains. During the day, this clock sends signals to keep us awake and at night, the clock stimulates the release of a sleep hormone called melatonin and should continuously send signals through the brain to keep us asleep to the morning.

However, this part of the brain is incredibly sensitive to different factors and so the smallest change in light or temperature can wreak temporary havoc on the internal body clock. From insomnia to bad sleep habits, here's why you could be waking up too early in the morning.

(Image credit: Getty Images)

1. You're suffering with anxiety

Anxiety is one of the biggest reasons why almost 35% of us struggle with waking up through the night, according to research by Stanford University School of Medicine.

"Anxiety activates our fight or flight system," explains Dr Guy Meadows, a sleep psychologist. "This state is ideal for fighting off approaching danger because it makes us hyper-alert and awake, which is exactly why it is not great for sleep. Scientists suggest that around 70% of those with anxiety disorders also suffer from insomnia, so this could be a double issue."

However, as Dr Meadows explains, our bodies also naturally release cortisol to help wake us up in the morning as part of the circadian rhythm, called the cortisol awakening response. Along with a higher risk of insomnia, research from the Medical University of Gdansk shows those with anxiety have higher morning cortisol levels and so would be naturally more prone to a disrupted circadian rhythm and waking up earlier in the morning.

As we get older, the number of hours we can sleep for reduces. "One contributing factor for this is the reduction in levels of the sleep hormone melatonin," explains Dr Meadows, who is also the co-founder of The Sleep School, an organization that runs various programs to help those struggling with sleep. "This reduces the robustness and consistency of the brain's internal body clock, which is essential for regulating the timing of our sleep. This means our natural sleep-wake cycles often become less regular the older we get."

We're more likely to wake up through the night, wake up earlier in the morning, and to feel tired throughout the day as a result.

3. You have insomnia

If you keep waking up early in the morning then you could be suffering from insomnia, as it's a very common sleep disorder where people have issues with either falling asleep or staying asleep, explains Dario Dornbierer, a pharmaceutical scientist with a special interest in sleep psychopharmacology. "Maintenance insomnia is characterized by early morning awakenings and being unable to return to sleep," he adds.

Generally, insomnia can be divided into two categories: Acute insomnia, which tends to last for a couple of days or weeks and is brought on predominantly by stress, or chronic insomnia, which is a longer-term health condition that may cause sleep problems for at least three weeks or more.

Symptoms of insomnia to look out for include:

Falling asleep initially and then waking up during the night (acute)
Waking up earlier in the more than desired (acute and chronic)
Problems falling asleep and waking up in the middle of the night (chronic)
Not being able to get back to sleep (chronic)
Feeling tired during the day (chronic)
Being irritable (chronic)
Depressed mood (chronic)
Problems maintaining concentration and memories (chronic)

However, it's also important to be aware that insomnia can be a symptom of a more serious condition itself. A review by the University of Pittsburgh School of Medicine, for example, found that insomnia was related to various adverse health conditions, including chronic pain, gastrointestinal disorders linked to anxiety and gut health, cancer, psychiatric issues including bipolar disorder, and other sleep-related conditions like sleep apnea.

(Image credit: Getty Images)

4. You're going through menopause

Along with night sweats and fatigue, unfortunately waking up too early in the morning is one of the more typical menopause symptoms. "The decline in estrogen and progesterone levels causes a myriad of symptoms, including hot flashes, sweats, and psychological distress," says Dornbierer, who also works with B-Sync, the world's first clinically proven wake-up supplement.

"Likewise, many women experience sleep loss, and falling asleep or maintaining restful sleep becomes a challenge. In particular, hot flashes at night can trigger awakenings and make it difficult to get back to sleep. The hormonal changes can also result in overactivation of the body’s stress system, causing psychological irritability, restlessness, and menopause-related anxiety."

These changes are likely to cause issues earlier in the morning rather than in the middle of the night because sleep during these hours is easily-disrupted anyway. "Roughly speaking, sleep can be divided into two distinct sleep stages, deep sleep, and REM sleep. While deep sleep predominantly occurs in the first half of the night, the second half of the night is mainly characterized by REM sleep," Dornbierer says. "While REM sleep plays an essential role in maintaining mental and physical health, it is a more superficial stage of sleep compared to deep sleep, and so more prone to disturbances. This is why awakenings are more likely to occur during REM sleep in the early morning hours."

5. You're circadian rhythm is misaligned

Circadian misalignments can happen for a whole number of reasons but those who work in shifts and long-distance travelers are most commonly affected, so if you've been on a trip recently and are suffering from jet lag, you could be experiencing this problem too. "Likewise, switching from summer to wintertime often results in misalignments of the inner clock, such that people get up earlier than they should," Dornbierer says.

"The circadian rhythm is a complex internal body clock that regulates a set of time-dependent physical, mental and behavioral processes. As such, an individual’s sleep-wake cycle is regulated by the circadian system," he explains. "When sleeping and waking habits do not correspond to this internal clock, circadian misalignments may occur, which in the long run can lead to numerous physical and mental symptoms."

6. You're feeling stressed

For the same reasons that anxiety makes it hard to sleep through the night, stress can also have a huge impact on your sleep schedule. Dr Lindsay Browning, a psychologist and neuroscientist, explains more. "The hypothalamic-pituitary-adrenal (HPA) axis signals the adrenal glands to produce steroid hormones called glucocorticoids, two of which are cortisol and adrenaline, and both these are designed to keep you awake," says Dr Lindsay Browning, a psychologist and neuroscientist.

This is an entirely natural process, part of the flight or fight response, and we need it to be able to wake up effectively in the morning normally as the HPA axis also helps coordinate your sleep cycles. "But means when it is preoccupied with sending signals for the production of cortisol and adrenaline during periods of stress, it isn’t focusing on sleep. This results in insomnia when the HPA axis is disrupted through stress and other sleep disturbances, which affects your ability to sleep longer," she says.

It's particularly a problem in the morning, Dornbierer adds, which is why many people experiencing stress tend to struggle particularly with staying asleep through to the morning alarm. "REM sleep depends on the complete shutdown of adrenaline release, which is why increased adrenaline levels due to stress inhibit the formation of REM sleep and consequently leads to early morning awakenings," he says.

It shows just how innately stress and sleep conditions are linked, meaning that waking up early in the morning can also be a sign of serious stress disorders like habitual burnout. So if you are worried about the difference between normal temporary stress vs burnout, and you're struggling to stay asleep at night, speak to your doctor.

(Image credit: Getty Images)

7. You've slept too much

For some people, sleeping too much is the opposite problem. However, if you've been dealing with a bout of cold, flu, or another condition that's kept you on the couch for the last couple of weeks, chances are your sleep is going to be affected when you recover.

"Have you ever wondered what makes us feel sleepier and sleepier as the day progresses? It's actually a brain chemical called adenosine, which builds up during the day," explains Dr Meadows. "The more adenosine is released, the more our sleep drive increases, and the sleepier we feel. Adenosine clears away as we sleep, which gradually makes us feel less and less sleepy until we wake up feeling refreshed. Most adenosine is cleared away within the first half of the night, which explains why we can wake in the early hours and feel wide awake and struggle to fall back to sleep."

8. You're having caffeine too late in the day

While a 3 pm caffeine boost is a common way to get through the afternoon, knowing how much caffeine is too much and avoiding it later in the day is essential if you keep waking up early. "Caffeine is a stimulant and makes it harder for you to fall asleep, or fall back to sleep after waking," says Dr Browning. "Importantly, caffeine has an average half-life of 5-7 hours. That means that 5-7 hours after your last cup of coffee, half of the caffeine is still in your system."

As well as not drinking coffee too late in the day, the psychologist warns against other caffeine-rich food and drink. "Caffeine is not only found in tea and coffee, but also in chocolate and soft drinks such as cola and energy drinks, including the sugar-free variety. If you have trouble falling asleep or staying asleep then it is recommended for you to have your last cup of caffeine of the day no later than around 2 pm," she says.

How to stop waking up early

If you keep waking up early in the morning because of conditions like insomnia, menopause, anxiety, or you're looking to learn how to recover from burnout because stress is keeping you from falling back to sleep, then you'll need to visit your doctor. However, in some cases, waking up too early is fixable with a change to your sleep environment, one of the best sleep aids, and kicking any bad sleep hygiene habits.

1. Change your sleep environment

It's a simple explanation but sometimes our environment, such as bright lights, loud sounds, or changing temperatures, wakes us up earlier in the morning as it sends signals to our internal body clock that it's time to wake up. Light is particularly key here, explains a study by the University of Basel, as sunlight is one of the key factors that influences the circadian rhythm, and nocturnal light has been found to alter circadian rhythms and sleep in humans.

"If your curtains are thin or poorly fitted, they can let sunlight into the bedroom. If we are exposed to sunlight in the early morning through thin curtains, even before our morning alarm, this makes it much harder to fall back to sleep again," explains Dr Browning. "When it's dark, we produce a sleep-promoting hormone called melatonin, but when we are exposed to bright light, we suppress the production of this hormone."

But overall, the conditions of your bedroom should promote relaxation and uninterrupted sleep, says Dornbierer. From picking the best direction for sleep to using one of the best sleep aids, here are the ways he suggests fixing your sleep environment so you stop waking up so early in the morning:

Invest in a quality mattress, and comfortable pillows and bedding.
Use blackout curtains or an eye mask to avoid outdoor night-time lights impacting the ability to sleep.
Bring peace and calm to the bedroom, avoiding that noises disruptive sleep.
Set the bedroom’s temperature between 18°C and 24°C.
Use calming scents, such as lavender to improve restlessness and disturbed sleep.

2. Change your sleep routine

Having a good bedtime routine is an essential part of creating a healthy sleep routine, says Dornbierer. "It can dramatically improve sleep and, in essence, it involves setting a fixed time for going to sleep and waking up, and avoiding any drastic changes to your sleep schedule."

You'll also want to avoid naps post-3 pm and aim for between seven and nine hours of sleep, so working out the best time to sleep and wake up every day for you and your lifestyle is an important part of this.

(Image credit: Getty Images)

3. Improve your sleep hygiene

Sleep hygiene is essentially a more scientific word for sleep habits. These habits, like looking at your phone before bed, are proven to make it harder for us to maintain healthy sleeping rituals and fall asleep naturally. For example, another study from the University of Basel found that blue light, which is the artificial light from our phones may increase the risk of circadian rhythm disorders.

To avoid this and stop waking up early in the morning, Dornbierer suggests:

Avoid using electronic devices before bed: "Most computers, phones, tablets and TVs emit blue light, which negatively affects sleep and the circadian rhythm," he says. For a whole routine dedicated to this, check out our lowdown on the low dopamine morning routine taking over TikTok.
Avoid stimulants: "Don't consume caffeine, alcohol, nicotine or any other stimulants before bed."
Avoid big meals before bed: "They can cause indigestion, potentially disrupting sleep," Dornbierer warns.
Workout in the morning: "Daily physical activity can improve sleep quality," he says. "But it's advisable to refrain from exercise close to bedtime, while light exercises like yoga can improve muscle relaxation and promote sleep."
Learn how to deal with stress: "Practice stress management, including meditation techniques. While this is easier said than done, it can help to mitigate some of the symptoms of stress such as racing thoughts, eating more or less than usual, drinking or smoking more than usual, all of which combine to negatively affect sleep."
Separate the bedroom space: "Reserve your bedroom for sleep and physical intimacy," he suggests.

What happens if you don't get enough sleep in the morning?

When it comes to sleep, it's recommended by both the experts, the CDC and the NHS that you get between seven to nine hours sleep. However whether you achieve that in the early hours of the evening and wake up earlier, or go to sleep later and sleep throughout the morning, that's up to you. "If a person gets a sufficient amount of restorative sleep, getting up early can be absolutely compatible with a healthy life," sleep specialist Dornbierer assures us.

"Preferred bed- and wake-up times vary a lot across individuals, a fact that is mainly driven by a person’s chronotype," he says. "The chronotype is the propensity for an individual to sleep at a particular time during a 24-hour period. A lark, or a morning person, is someone who usually gets up early in the morning and goes to bed early in the evening. By contrast, night owls and evening people are individuals who tend to stay up until late at night."

Which direction is best for sleep? This feng shui principle may help you fall asleep quicker

lauren.clark@freelance.ti-media.com (Lauren Clark) — Fri, 19 Aug 2022 12:49:32 +0000

Understanding which direction is best for sleep might not be something you had previously considered. However, focusing on the way your bed is facing is something that ancient traditions believe can help improve the quality of those Zzz. So, if you're struggling to sleep and want to improve your environment, this could be something worth trying.

It's a philosophy that has been a core part of people's bedtime routines for thousands of years but as you'll learn, scientific research into the benefits of sleeping in a particular direction is very much in its infancy. This tried and tested bedtime boost could benefit you, but it should by no means be considered a cure-all for sleep issues. There are many evidence-based recommendations for good sleep hygiene instead, which we'll also examine. And of course, if you are battling with anxiety or insomnia at night then it is important to seek the advice of your doctor.

But if this is something you want to explore after exhausting other options, like sleep meditation and establishing a new sleep schedule, then we may have just what you need. We've called on a sleep expert to explain the philosophy behind sleep directions and reveal what the current research has shown regarding feng shui and whether lying north-south or east-west is best.

Which direction is best for sleep?

The Chinese feng shui tradition recommends, for instance, that the bed’s headboard should be up against a wall with the bed facing into the room, away from the door, so there can be no sense of anything being behind you as you sleep. Additionally, it suggests that the walls of your room should be painted a particular color depending on the direction they face - such as green on the east to invite creation and growth, and red on the south for power.

The Chinese philosophy of feng shui - which means "wind-water" - focuses on using energy forces to harmonize individuals with their surrounding environment. "It ensures our living spaces are balanced with the natural world. However, generally creating a sense of calm and safety throughout your home will help you relax," explains Heather Darwell-Smith, a psychotherapist specializing in sleep.

While few scientific studies have explored preferences for the position of a bed for humans, there's significant research into mammals' behavior in this area, she explains. "Humans share the same primal needs as mammals in wanting to sleep in a secure location. So, we may have subconsciously designed our bedrooms to ensure we can see the door from our bed to provide visibility of any threat and clear means to escape."

However, as much as tweaking the direction of your bed may help you learn how to sleep better if you feel a little nervous about the setup of your bedroom, the scientific research behind this isn't established yet. This is very important to note, says Darwell-Smith, because "those suffering with sleep anxiety as a result of insomnia may view this as another nighttime worry, particularly if the position of your house or structure of the room doesn't allow you to conform to this principle."

Ultimately, the directions best for sleep will be the one that makes you feel most comfortable. "I want to stress the importance of creating a cool, calm dark room where you can relax and feel safe," she adds. "There is little doubt that environmental factors can and do have an enormous impact on the quality of our sleep. Light, noise, and temperature are all key considerations."

(Image credit: Getty Images)

Why is south the best direction for sleeping?

More specifically, Vastu shastra and Ayurveda traditions (originating in India) suggest that the best direction for sleep is toward the south. This means that when you lie in bed your head is pointed south and your feet are pointed north. "They give particular weight to the idea that the direction in which we sleep about the Earth’s magnetic field may be important," says Darwall-Smith.

This is thought to be because your body has its north and south poles too - meaning that if it's not facing the right way then it may create tension that leads to headaches and other health problems. Scientific research has started to support this idea. "Using electroencephalogram (EEG) recordings of brain wave patterns, one study led by the Lahti University of Technology looked into whether the time between the beginning of sleep and the first REM episode is affected by whether they are sleeping with their body in the north-south or east-west direction," explains Darwall-Smith.

"They showed that those sleeping in an east-west position have shorter REM sleep cycles - essential for emotional regulation - than those who sleep in a north-south direction." However, Darwall-Smith points out that the study didn’t answer whether this changed depending on whether the person was in the northern or southern hemisphere - which could make an exciting area for further research.

The positives of the south-facing direction for sleep have also been supported in a more recent study. Scientists found a "strong relationship" between difficulties in falling asleep with geographical demands of sleep, adding that "sleep in north-south position can be advised to improve sleep quality". It adds to previous findings, led by the University of Duisburg-Essen, which discovered that animals such as cattle and deer naturally position their bodies this way when resting - meaning humans may do well to follow suit.

Can you sleep in other directions?

Yes, if the location or size of your room doesn't allow for a furniture shift, further evidence has suggested other directions may be beneficial in their own way. A study by the Max Planck Institute of Biochemistry in Munich indicated that participants who slept in an east-west position entered REM sleep more quickly. This is vital since while learning how to fall asleep fast is key, you also want the quality of your snooze time to be optimal too. However, Darwall-Smith points out that the number of participants - just 27 - is perhaps a little small for it to be statistically significant.

While the jury is still out among experts on which direction is best for sleep, there is plenty of evidence on the importance of good sleep hygiene. Put simply, this is taking steps to put yourself in the best situation to snooze well every night so you wake up feeling refreshed. For example, a study by the Qazvin University of Medical Sciences(opens in new tab) linked better sleep hygiene practices - which include avoiding napping during the day and caffeine near bedtime - to higher sleep quality.

Finally, as a reminder, getting a solid seven to nine hours' sleep as the Sleep Foundation recommends for adults is crucial for everything from brain power to mood and wards off a range of health, including heart disease and dementia. It's also important for women experiencing perimenopause symptoms and menopause symptoms since this tends to come with the risk of insomnia due to hormonal changes.

(Image credit: Getty Images)

How to improve your sleep environment

Only go to bed when you're tired: If you're wondering the best time to sleep and wake up, the answer will be entirely personal. "Only go to bed when sleepy," recommends Darwall-Smith. "If you sleep in cavelike darkness use a sunrise alarm clock to mimic the natural light in the morning. Your eyes will register the light before you wake, which can result in a much gentler waking than the abruptness of an alarm clock."
Make sure your bedroom is a space you like: You should certainly decorate your bedroom to be where you want to spend time. "If you like lots of cushions, duvets go for it - or if you like a spartan paired down room then that might feel better," suggests Darwall-Smith.
Block out distractions: "If need be, use separate duvets from your partner and if your partner moves a lot or you have different temperature needs consider a separate mattress," advises Darwall-Smith. "Use ear plugs if the external environment is noisy, or try brown noise for sleep and the best podcasts to fall asleep to. Blackout blinds or an eye mask can help create darkness."
Choose the right sleeping position: Whether you're looking to find what position is best to sleep in the heat or how to sleep with lower back pain, finding the angle that works best for you can be the answer to a good night's sleep.
Prioritize ventilation: "This is for both to keeping the room cool and to keep air circulating - the atmosphere can get stale due to the trapped air between the covers and body getting recirculated," explains Darwall-Smith. "A study by the Eindhoven University of Technology showed that sleeping with an open window led to better sleep with participants reporting that the air felt fresher." However, she acknowledges that for some people an open window might not be possible due to safety, allergies, or even personal preference - in this case, try keeping the bedroom door open to allow some airflow.

What is the best time to sleep and wake up every day? Two specialists explain

grace.walsh@futurenet.com (Grace Walsh) — Thu, 18 Aug 2022 17:00:20 +0000

What's the best time to sleep and wake up? As the seasons are set to change from winter to spring once again, we're all expecting some disturbance to our regular sleep schedule.

Getting your sleep schedule ready for the switch means starting from step one: making sure you’re going to bed and waking up at the right times to get enough hours in. How much sleep we need is a number that varies across our life, but the current guidelines from the Sleep Foundation recommend that anyone aged between 18 and 64 get seven to nine hours of sleep every night. “The guidelines also recognize that some people need less than this, as few as six hours per night, and others need as many as 10 hours sleep,” explains Dr Greg Potter, a sleep specialist who focused his Ph.D. research on melatonin and circadian rhythms.

So, how much sleep you need is entirely personal but it's easy to work out the best time to sleep and wake up for your personal needs based on these figures. Whether you're looking to learn how to fall asleep fast or want to establish a longer-term routine, this is what two medical sleep specialists have to say.

What is the best time to sleep and wake up?

Best time to sleep

As every adult needs between seven and nine hours of sleep, the best way to work out what time to fall asleep is to decide what time you’re going to wake up in the morning and then count back up to nine hours. For example, if you need to wake up at 7 am then you should start getting ready for bed no later than midnight.

When figuring out the best time to sleep and wake up, it's important to listen to your body. Last summer, for example, many of us were struggling to sleep in the heat so we felt more tired earlier in the evening. Instead of fighting against this, Dr Potter, who is also the chief science officer at Resilient Nutrition, says that when this happens again, we should embrace our new early bedtime and use tools like brown noise for sleep to improve our routine instead of fighting the urge. "Being practical, your goal should generally be to align your sleep opportunity with when your body craves sleep," he says. "You shouldn't be forcing yourself to go to bed if you aren't sleepy, and you shouldn't be doing things that cause a delay until well after you start feeling a strong urge to sleep."

Best time to wake up

The best time to wake up in the morning is seven to nine hours after you’ve gone to bed. For example, if you went to bed at 11 pm then you should wake up between 6 am (earliest) to 8 am (latest). This will ensure you’re getting enough sleep to recover from the day and allow the body’s processes to work.

Whatever time you choose as the best time to wake up, it should be the same throughout the week if you want to learn how to sleep better. Research from the University of Hiroshima found that those who regularly woke themselves up at a scheduled time had more consistent sleep patterns and better quality sleep than those who didn't regularly wake themselves up at a predetermined time.

(Image credit: Getty Images)

Does going to sleep before midnight make a difference?

Yes, there is some evidence to suggest falling asleep before midnight is better for your overall health. “People who nod off between 10 pm and 11 pm have less risk of cardiovascular disease and stroke than those who go to bed at other times,” explains Sammy Margo, chartered physiotherapist specializing in sleep.

Researchers in affiliation with the University of Oxford looked at 88,000 participants between 43 and 74 years old over six years and found that just over 3000 of them developed heart and circulatory disease. After analyzing answers to various lifestyle questions and readings from a wrist accelerometer, they discovered disease occurrences were most common among those with sleep times past midnight. They were least common among people who fell asleep within this golden hour of 10 pm to 10:59 pm.

However, these findings are minimal compared to evidence on the health benefits of just getting enough sleep - whatever the hour. “The most important thing is that you get the correct amount of sleep,” confirms Margo, who is also the sleep expert for Dreams, the UK’s number one specialist bed retailer.

Dr Potter agrees. “Insufficient sleep is the worst outcome as it affects most if not all aspects of human biology," he says. "Even short-term, sleep loss impairs brain function, worsens mood, focus, memory, ability to learn, and increases impulsivity. Increased sleepiness from a lack of sleep also increases the risk of traffic accidents and accidents at work. While chronic insufficient sleep, like insomnia, increases the risk of many diseases.”

When compared to people who regularly get a good amount of sleep, those with conditions that prevent them from sleeping are more likely to develop diseases like obesity, diabetes, and cardiovascular disease, as a study by Jichi Medical University School of Medicine outlines.

However, just as everyone needs a different amount of sleep, everyone reacts differently to a lack of sleep. “Some people are more resistant to some of the repercussions of sleep loss than others,” says Dr Potter.

(Image credit: Getty Images)

Why do some people need more sleep than others?

Some people need more sleep than others because they have more active lifestyles, explains Margo. "If you play sport, need caffeine to get through the day, feel tired during the day, have a manual job or need to remain alert for your job, have higher stress levels, or suffer from a sleep problem, you'll likely need closer to eight hours sleep." But there are three other factors that can mean the best time to sleep and wake up is different for someone else, Dr Potter explains:

Age: “In general, sleep needs decrease across the lifespan,” he explains. “While some newborns need as many as 19 hours of sleep per day, some people who are 65 or older might only need five hours.”
Genetics: “There is a rare phenomenon called familial natural short sleep. This is where adults need just four to six and a half hours of sleep per night to feel their best, and this trait runs in families,” Dr Potter says.
Lifestyle factors: “A sedentary person who begins a smart exercise program, for example, is likely to need more sleep."
The light-dark cycle: “People tend to sleep longer during the long nights of winter than the short nights of summer,” he says.

Put the fan away and 'get your circadian rhythm back on track' - 16 ways experts get to sleep in the heat

grace.walsh@futurenet.com (Grace Walsh) — Sun, 17 Jul 2022 19:22:22 +0000

The UK is getting its first burst of summer over the Bank Holiday, with temperatures expected to skyrocket. That's great news for our plans (and serotonin levels), but come nighttime, the heat may make it difficult to fall asleep.

Sleeping better in the heat is about keeping body temperature regulated. It plays an essential role in the sleep cycle. "Many people underestimate just how sensitive sleep is to temperature," says Omar El-Gohary, the superintendent pharmacist at IQ Doctor. "The body follows a natural circadian rhythm, and part of this process involves a drop in core body temperature of around one degree Celsius before sleep. This cooling process triggers the brain to recognise that it is time to reset."

A pick of the best cooling fans will certainly help keep the body at the ideal 16-18°C temperature, but if delivery times aren't on your side this weekend, how else do you fall asleep in the heat? We asked the experts.

How to sleep in the heat

1. Have a tepid shower

A cold shower might feel amazing when you're feeling too hot, but it's actually one of the "worst" things you can do during a heatwave. As Dr Sophie Bostock, a certified sleep consultant, explains, cold water causes the blood vessels to constrict, making it harder to lose heat.

To sleep better, "what you actually want is lots of blood flow going to your extremities," she says. "Research suggests that a lukewarm bath or shower actually helps with the blood flow to your skin, and that means when you get out of the shower, you're going to lose heat more easily," she said on an episode of This Morning earlier in the summer.

Dr Greg Potter, a sleep specialist, agrees. "There's a fall in the temperature of your core, including your brain, near the end of the day, which helps you fall asleep."

He explains: "Counterintuitively, this fall is related to a rise in your skin temperature in the evening, which results from increased blood flow to your extremities. This speeds heat loss to the environment. So it makes sense to warm your skin in the hours before bed but then to sleep in a cool, well-ventilated room.”

2. Keep the windows open

While there’s an argument for closing the windows and sticking to other cooling techniques, especially if you’re suffering in allergy season, it’s one of the best ways to make sure that you get a bit of breeze in the bedroom.

“Before and during sleep, keep the windows open. If it’s noisy outside, you might benefit from earplugs,” suggests Dr Potter, the chief science officer at Resilient Nutrition.

3. Turn off the lights and your devices

About an hour before you go to bed, turn off the lights and any electronics in your room. While they may only push out a small amount of heat, everything makes a difference when you're trying to sleep in the heat.

"Plugged-in devices and lightbulbs emit heat and contribute to the overall temperature of a room," says Suzy Reading, sleep expert and chartered psychologist. "Turning everything off is better for the environment and prevents stimulating blue light, which can make you feel more awake. Remove all laptops, screens, and phones from your bedroom to avoid distraction should you wake up in the night."

4. Drink plenty of water

It’s more important than ever to stay hydrated in the summer - even during the night. Alison Jones, certified sleep consultant, says: “Not only does staying properly hydrated help to lubricate the joints and cushion sensitive tissues throughout the night, but it can also help you attain the drop in core body temperature that helps induce sleepiness, according to a study by the University of North Carolina.”

To make sure this happens, Jones suggests keeping a bottle of water on the table next to your bed and drinking between 1.5 and 3 litres a day.

If you're out in the sun for most of the day or doing any intense exercise, make sure you drink plenty of water and electrolytes, eat hydrating foods, and avoid drinking too much.

"Alcohol may make you feel sleepy initially, but it can disrupt sleep later in the night, increase dehydration, and raise body temperature," says Omar.

5. Work on your sleep routine

Sometimes, learning to sleep in the heat is as much a psychological process as a physical one, so get your mind in tune for a good night's sleep with a solid cool-down routine.

"Feeling clammy and sticky is guaranteed to prevent you from feeling comfortable in bed," says Reading, who is also the resident sleep expert at Tempur. "Keep the temperature low and leave hair damp to keep you cooler for longer."

6. Try a magnesium lotion

Magnesium oil on the feet, arms, and chest can help you drift off, whatever the season, but it's especially beneficial in the summer.

"It's one of the best sleep aids as it has a cooling agent that helps to improve rest and recovery, perfect for helping you nod off," says Reading.

Shark

TurboBlade Fan

Shark's TurboBlade fan was described as a "real all-rounder" by Homes Writer Laura Honey, who tried and tested this premium cooling device. "It's powerful, smooth, and quiet," she says. "I couldn't give it anything except top marks."

Read the full Shark TurboBlade fan review here.

BetterYou

Magnesium Oil

Magnesium has proven links to better sleep, and applying it to the skin could be a better way forward than taking tablets. According to research from the University of Cardiff, absorption begins immediately when the lotion or oil is applied, versus a few hours later with tablets.

Frank Green

Insulated Water Bottle for Cold or Hot Drinks

Frank Green is a hot-weather specialist. The ceramic bottle (available in 595ml, 740ml, 1L, or 2L) is triple-wall vacuum insulated to keep water cold all night. The sport's lid is great for easy nighttime drinking, and the bottles are available in a variety of colours to match your bedroom decor.

7. Stick to your normal sleep schedule

Hot weather can encourage us to change our sleep schedules - going to bed later to avoid the heat or earlier because of tiredness, or napping during the day to make up for hours of poor sleep.

But, sticking to your regular sleep schedule is the best way to get to sleep in the warm weather.

Research from Taipei Medical University Hospital shows that the more inconsistent our sleep patterns are, the more likely we are to have interrupted sleep going forward, and even adverse health outcomes overall.

8. Keep your hands and feet out of the covers

The secret behind regulating your body temperature is keeping your body warm, but hitting core pulse points such as your head, neck, and wrists, Alison Jones explains. Not only will this make you feel cooler in that moment, but keeping these extremities out of the covers will help you with how to get back to sleep if you wake up in the middle of the night, as you won’t be too warm.

“By keeping those key areas cooler, and away from the heat of the covers, it will help lower your core temperature,” she says.

9. Apply a wet flannel to pulse points

Why not go old school? Another great way to cool down is running cold water over a flannel and resting it on these key areas, says Jones, who is also an expert at Sealy. “Applying a cold flannel to your head, neck, and wrists will rapidly reduce body heat by effectively cooling the blood circulating in your body.”

In these areas, Omar explains that the "blood vessels are close to the skin, so cooling these points can help lower body temperature more quickly."

10. Look at your bed

One of the easiest ways to optimise your sleep environment for the hot weather is to change your bedding. Think linen sheets vs cotton ones, taking off your duvet or getting a lighter one, and rethinking the purchase of a memory foam mattress if you were planning on it this summer.

“If you use a duvet in the summer, choose a cool one,” Dr Potter says. “Get one with a tog rating of less than five, for instance. If that’s still too warm or you don’t want to buy another duvet, try using just the cover and keep the inner handy in case you get too cool.”

And whatever you do, avoid traditional memory foam mattresses. “These are known to come with real heat problems,” says Phil Lawlor, a sleep technology expert and mattress designer. “There’s nowhere for your body heat to escape and no ventilation. Mattresses with open-structured memory foam springs have been proven to make the mattress eight times more breathable than other mattresses."

11. Put your socks in the fridge

Yes, really. This is perhaps the most surprising of all the advice our experts have given - but we'll try anything to cool down the summer nights.

“Your feet contain many nerve endings for your body,” Lawlor says. “Cooling your feet can lower the overall temperature of your body. Try putting your socks in the fridge and then wearing them before you go to bed to keep you cool.”

12. Avoid exercising too late

Whether you're exploring the benefits of walking or doing a dedicated workout, avoid exercising too late in the day in the summer months for overall physical and mental health.

“Staying active is a proven way to improve sleep quality, no matter what time of year,” Jones says. “However, evening workouts raise your core temperature in the run-up to bedtime. Ppt for an early morning workout when temperatures are cooler compared to midday or the early evening.”

13. Sleep naked

Too hot to sleep in even pyjamas for night sweats? Take them off. As the Sleep Council explains, if you're too warm when you're trying to go to sleep, your core temperature will struggle to drop. This means you won't trigger the so-called 'sleep mechanism', which is when your body temperature falls naturally after three or four hours, leading to a disrupted night's sleep.

Some experts point to sleeping naked. It's the obvious choice, and provided you have bedding made of cooling materials, you shouldn't have any problems with sweat sticking to the skin.

But whatever you feel most comfortable in is best.

14. Practice Sitali breathing

"Sitali breathing is a yoga breathing practice and a way to make cool air yourself," explains Reading. "It's best to be seated, then on inhalation only, curl up your tongue like a straw and sip your breath through your tongue. The air will feel cool. Then close your mouth and exhale slowly through your nose. This is a soothing and cooling practice to use before bed to help you relax. Just five minutes can be very effective and is a meditative way to prepare for sleep."

In ancient Ayurveda practice, this type of breathing intends to prevent thirst and hunger, reduce fatigue, lower blood pressure, and prevent fevers, all of which would make sleeping in heat difficult.

15. Keep your bedroom dark all day

It’s tempting to throw open the curtains if it’s sunny outside, but letting light into your bedroom during the day could make it harder for you to sleep at night.

It's best to keep your curtains closed, James Wilson, a sleep specialist known as The Sleep Geek, says. “Use heavy curtains to block any light from windows during the day. Heat transfers through the windows and can build up during the day, so it’s a good idea to keep the curtains or blinds closed.”

Doing so will keep the temperature of your room to optimum levels, he adds. “The temperature of your room should be between 15.6 to 19.4 °C. It varies depending on the individual of course, but most doctors recommend this as the best temperature for sleeping.”

16. Use a fan - with a bowl of ice in front of it

Many of the experts recommend avoiding using a fan, but the best cooling fans are popular for a reason.

Dr Potter suggests putting a bowl of ice in front of your fan to get the most out of it. Doing so will enable the fan to blow cold air around the room and onto your bed, instead of blowing warm air around.

Just make sure the ice piles above the rim of the bowl. Otherwise, it won't work.

What's the best position to sleep in hot weather?

Side sleeping is best in the summer, says Dr Tim Bond, who works with Puressential. "Sleeping in this position means your body heat can escape easily as a larger portion is exposed to the air. This should help to regulate your body temperature, and you should be much more comfortable like this."

'Starfishing' can be a good alternative for those who prefer to sleep on their stomach.

Is sleeping in the heat good for you?

Sleeping in hot weather, provided that your body maintains a healthy temperature, isn't bad for you at all. Research from North China Electric Power University studied participants sleeping in much higher heat than the recommended 65°F (18.3°C), and the findings suggested we can handle a lot more heat than this.

The study participants here slept in 28 °C, 32 °C, 36 °C, and 38 °C heat, and researchers found that the optimum temperature for sleeping was 32 °C - the second coolest temperature - followed by 28°C. This is significantly warmer than what many people in the UK and US will experience over the hotter months.

What heat is too hot to sleep in?

In the same study, those who slept in higher temperatures did experience interrupted sleep, with sleep quality lowest at 36°C and 38°C. At these temperatures, there was significantly more shallow sleep, and they slept for less time, suggesting there was an impact on the sleepers' circadian rhythms in hotter temperatures.

There were also issues with sleep calmness and difficulty falling asleep, sleep satisfaction rates were lower, and they reported a less-than-adequate sleeping pattern.

"You may be sleeping too hot if you feel thirsty overnight, wake up with a headache, or feel unusually tired or irritable the next day," says Omar. "Even one night of poor sleep can impair mood, concentration, and productivity."

10 most common nightmares and the meanings behind them

Ciara McGinley — Mon, 11 Jul 2022 11:29:03 +0000

Having common nightmares and bad dreams can be a distressing experience, particularly if they're happening almost every night. But could these nightmares actually be warning signs from your subconscious?

Many people think so, as although we don't fully understand nightmares and why we have them, we do know that the most common ones - like your teeth falling out - are totally normal, and even those with the most diligent pre-bedtime routines and sleep hygiene practices are prone to waking up in cold sweats.

"If you don't know the meaning of dreams, they can be distressing," agrees psychologist Lee Chambers, "But they can be useful as metaphors. They even have the potential to help us process some of our anxieties during the day, and can help some people manage stress more effectively." Here, we share the most common nightmares, according to a psychologist and a positive psychology coach, and why they might be occurring to help you figure out what they mean and help you sleep better.

10 most common nightmares

1. Being chased

Being chased is a common nightmare and this dream can be particularly anxiety-inducing if experienced during a lucid dream, where you're aware of being within a dream but still very much asleep. "The brain dreams in metaphors and so it doesn’t matter who you're being chased by, it signifies that you feel like something is still unfinished," adds Rebecca Lockwood, a positive psychology coach.

This dream could suggest you're in pursuit of a goal but are perhaps encountering frustration or a challenge in obtaining it. It may be that you're unsure of how to actually reach your goal or you feel it might be threatened in some way.

2. Falling

Another common nightmare, this dream can often relate to a feeling that you're not in control of something going on in your life. This may be work, relationships, money, or a fear of letting something go.

"Falling can be interpreted based on how you felt about falling, and if you are frightened, it can suggest there is something in your life that feels unstable, uncertain, or unpredictable," psychologist and wellbeing consultant Lee Chambers told us. "On the other hand, if you aren't scared, it can suggest you are breaking free from something that has been holding you back and letting go of the resistance."

(Image credit: Getty Images)

3. A partner leaving or cheating

A nightmare where your partner leaves or cheats often reflects feelings of insecurity in your relationship. Perhaps you have different attachment styles or love languages and are struggling to communicate effectively, or your partner is working away or distracted with a big project. It could also relate to a personal fear of losing touch with your fundamental needs, which may be making you less confident than usual.

"This is a less common dream, and people report it generates sadness as much as it does fear," says Chambers. "It could suggest you are feeling insecure about the future, or that your needs are not being met. But it might suggest that you have become less independent in life, and it might be that you are gradually claiming that in your dream."

4. Teeth falling out

Losing a tooth or experiencing crumbling or decaying teeth in a dream can be frightening, but it's incredibly common and often points to wider anxiety.

In your dreams, your teeth often represent power and confidence, therefore teeth falling out in a dream can symbolize a loss of confidence or a knock to your self-esteem. "A nightmare in which your teeth fall out could also depict a fear of losing something that means a lot to you and offers stability in your life," Lockwood says.

5. Being naked in front of people

Realizing you're standing in front of a crowd of people completely naked is a common nightmare, often played out in TV shows and films. This kind of nightmare relates to feeling vulnerable and exposed in some areas of your life. It could also be that you're ashamed of yourself or something you may have done or said and you're worried about what other people will think of you.

"The whole expression of being exposed is coming to the fore in dreaming of being naked, and if you find yourself trying to cover up, it can suggest you are being accused of something, you're worrying about expressing yourself, or you feel unease about the path you are on," explains Chambers. "It could also be a sign of imposter syndrome. But again, if you don't freeze and carry on in the dream, it would suggest you have found acceptance and comfort in your own skin."

(Image credit: Getty Images)

6. Drowning

A nightmare where you're drowning in water may relate to a situation in your life where you're becoming deeply involved with something emotionally - like getting back with an ex or starting a new relationship. A drowning nightmare whereby your head slips under the water could mean you're overwhelmed by something and feel out of your depth.

"Likewise, a dream where you are unable to breathe might relate to you not being able to put your feelings into words," Chambers adds.

7. Missing an important event or being late

Whether it's a work presentation, a doctor's appointment, or coffee with a friend, a dream where you're late for an event or even miss it entirely can relate to losing the opportunity to experience fulfillment. In the dream you may feel rushed and flustered, this could symbolize you feeling like time is running out for you to accomplish a certain goal you have set for yourself. "It can also be down to you having some fear around letting others down," Lockwood adds.

(Image credit: Getty Images)

8. Sustaining an injury

A nightmare involving an accident or injury can often represent feelings of weakness in your personal life. This dream could relate to an emotional wounding or embarrassment you've faced.

"Dreaming of becoming injured is an interesting one. If you are mortified and saddened, it might suggest you've been feeling embarrassed, have had your feelings hurt or you've rushed into something and need to be more conservative in your approach," Chambers explains. "But if an injury brings some sense of relief, it might suggest you've overcommitted and are feeling stretched, and the injury gives you permission to become more cautious and be more mindful of your boundaries."

9. Your house catches fire

A nightmare in which your house catches fire or floods could reflect a creative transformation taking place in your life, or highlight the need for you to take creative action in order to transform your life. This nightmare could also relate to a feeling that you're individuality and security are under threat. "It could also indicate that you need to take stock of where you are in life before you burn out or exhaust yourself," Lockwood says.

10. Feeling trapped

Common nightmares involving a feeling of claustrophobia in a dream can reflect an inability to get out of a bad situation - one with no possibility of escaping. This could relate to an underlying feeling that you're unable to reach your full potential.

"Being trapped in your dream can potentially symbolize a few things" explains Chambers. "It can be that your suppressed feelings are trying to escape, and you feel trapped by their energy to express. It might be that you are anxious about a number of small things that seem to be encroaching on your life at the same time, closing your space.

"But it can also signal you feel like there aren't the options to move in the direction you desire. It's not always about oppression, however, as if you feel comfort in being trapped, it might suggest you have found a place in life to stop and take a breather before setting off on your next adventure."

The best sleep apps are more than white noise - 7 to help you drift off in 2025

grace.walsh@futurenet.com (Grace Walsh) — Mon, 27 Jun 2022 20:12:05 +0000

I appreciate dreamy soundscapes and white noise as much as the next person to ease myself into a peaceful slumber, and the best sleep apps certainly still have these. But they also offer so much more, from soothing stories to sleep trends and habits via your fitness tracker.

In 2025, these innovations have made the best sleep apps some of the best sleep aids around, and as woman&home's digital health editor, I've tried every one of them for at least two weeks.

After sorting out my sleep hygiene to put them all on a level playing field, I signed up for over 20 apps claiming to boost sleep quality, duration, or efficiency in various ways. I used each one every night and rinsed them of their additional content, which included bedtime workouts, breathing exercises for mindfulness, and much more. I also spoke to the experts to discover the potential of this technology.

After all that, these are the ones that came out on top, with their design, ease of use, features, and accessibility scoring them top marks on my list.

Best sleep apps to download in 2025

Headspace

The best sleep app overall

1. Headspace

Best sleep app overall

Cost to download: Free | Extras: £9.99 a month after 7-day free trial or £49.99 per year with 14-day free trial | Available on: All devices

Huge selection of sleep meditations and soundscapes

Good range of sleep stories

Guided bedtime workouts

AI integration

Easy to use

Doesn't reveal trends or habits

While many sleep apps offer meditation, music, stories, and guided movement sessions, Headspace made the top of my list as it covers all bases in one app, doing so with premium features, an easy-to-use interface, and delightful designs.

The sleep sounds are my favourite feature. These include classical and binaural beats playlists, nature sounds, and white noise, lasting from 45 minutes to 500 minutes in some cases. There are so many to choose from, and should you keep the interface open on your phone, the gentle colours and pulsating animation are unlikely to keep you awake. If you flick away from the screen, the music will stop, so there's no way to answer a quick message or have a scroll on social media and listen. Without meaning to, it's an encouraging way to limit distractions at night.

You'll also find meditative wind-down activities and breathing exercises to follow along with, should you prefer something more engaged.

Headspace isn't the only app with AI integration, but it's certainly one of the best. Ebb is the "empathetic AI companion" that answers users' problems, offers advice, and responds to emotions. I almost started to think of it as a remote therapist - although the app makes it clear that this is no replacement for proper medical intervention.

I asked the bot to optimise my sleep routine for the summer and autumn months, and it came back asking a plethora of insightful questions to understand my lifestyle better, before delivering a unique schedule that I found genuinely made a difference to my sleep over the last two months. Ebb also fills the gap for practical advice and information that the short 'tips and tricks' videos on the 'The Science Behind Sleep' section don't quite cover.

As someone who is fairly new to meditation, I also liked that I could create goals and a routine for myself and track my progress, boosting motivation to prioritise mindfulness before bed. There are also guided workouts for relaxation, focus music, and other mindfulness features useful outside the bedroom, giving you more for your subscription fee than other sleep apps.

Rise

The best sleep app for improving your routine

2. Rise

Best sleep app for improving your routine

Cost to download: Free | Extras: Premium subscription required, at £50 a year | Available on: All devices

Focus on everyday habits

Backed by science

Lots of in-app sleep aids

Complete phone integration

Track your progress

Lots of educational articles

Features may be too much for some people

Rise is a sleep app unlike any other. If you're truly dedicated to the mission of learning how to sleep better, it'll be your new best friend.

On opening the app, you'll answer a series of questions about your sleep, movement, energy habits on a typical day, and your goals in using the app. Needing to improve my sleep, I opted for all the 'rest' options, but you'll also find programs for boosting your energy levels or improving your fitness.

Based on the answers and integration with your chosen fitness tracker, you'll get a prediction of the amount of sleep you need, your sleep debt (the hours you need to 'catch-up' on), and optimal sleep and wake times.

From here, you can set various alarms and reminders to help you stay on course to meet these goals and utilise various tools to help improve your sleep quality and track your progress.

I consider myself pretty savvy about sleep, but I was shocked when I saw my recommended sleep duration. Due to my sleep debt and activity levels, I was recommended almost nine hours of sleep a night, a bedtime of 11 pm and a wake-up time of 7:18 am, to be specific. To my even greater surprise, after following this recommendation for a week, I truly did feel better.

Rise also some ambient music and mindfulness guides to relax you properly before bed, but nowhere near as much as Headspace or Calm.

Oura

The best sleep app with tracker

3. Oura

Best sleep app with tracker

Cost to download: Free | Extras: Must purchase Oura Ring (starting from £349 for Generation 4) | Available on: All devices

Accurate and detailed sleep data

The ring has a discreet design

Comfortable to wear 24/7

Extensive stress tracking

Insights into long-term health

Must pay £5.99 subscription fee

If you're looking to get a handle on your sleep habits and discover how your lifestyle impacts your sleep, I'd recommend investing in the Oura Ring Generation 4. While many of the best fitness trackers record hours slept, sleep quality, and offer detailed stress insights, the Oura Ring does this best.

Sensors collect sleep data as the discreet metal ring is worn at night, and they present the insights in the Oura app the following morning. The app is simple to navigate and has a smooth blue interface, which is relaxing in itself.

Using body temperature and activity patterns, the ring detects when body temperature falls (signalling that you're falling asleep) and when it rises (suggesting wake-up time). Every morning, I have a detailed overview of my night - from my hours slept and sleep stages (deep, light and REM) to intricate statistics like the amount of time it took me to fall asleep after resting my head on the pillow.

Oura's AI interprets this data to deliver an overview paragraph, which I've used to improve my bedtime routine, and after one month, it'll reveal your sleep chronotype. As an early riser, the Oura app suggested optimal timings for my sleep, workouts, and focus periods. By sticking to these, I've made changes to my day, working during peak energy periods and resting during low ones.

I've been using the app and the Oura Ring Generation 4 for a few months now, and after years of testing sleep trackers, I can confidently say this is the best one out there in 2025.

Calm

The best sleep app for stories and sounds

4. Calm

The best sleep app for stories and sounds

Cost to download: Free | Extras: £49.99 per year with 7-day free trial or £399.999 for life | Available on: All devices

Set reminders to go to bed

Set alarms

Impressive sleep stories

Range of soundscapes

Breathing exercises

App is easy to use

More expensive per month than Headspace

Studies have shown that ambient noise can be one of the most useful tools for menopausal women struggling to sleep. Just last year, a study published in the Journal of the Brazilian Medical Association suggested that it helped to improve sleep quality "significantly" and even reduce symptoms like depression in just five weeks.

Calm is the app that caters exactly for that, with hundreds of meditations, soundscapes, and music, breathing exercises, and sleep stories read by the likes of Cillian Murphy, Matthew McConaughey, Lin-Manuel Miranda, and Walton Goggins. With soothing playlists and voices, it's the ideal collection for those who need a little help winding down before bed, rather than optimising their routine.

When I was using Calm, I did notice some key similarities to Headspace, my top pick of the best sleep apps. The difference is in the offering. While Headspace caters for mindfulness in all its forms, whether that's walking workouts or meditation, and has sessions of various lengths, Calm just focuses on sleep sounds, sitting meditations, and breathing exercises.

Both have the same yearly fee and while Calm is an excellent choice for those with more time on their hands, I found you get a little more for your money with Headspace, inching it to the top of my list. But, if you're just after sleep sounds and you want to pay per year, Calm is an excellent alternative.

SnoreLab

The best sleep app for snorers

5. SnoreLab

The best sleep app for snorers

Cost to download: Free | Extras: £5.99 per month / £29.99 per year after 7-day free trial | Available on: All devices

Records nightly snoring

Tracks influencing factors

Links to Health apps

Sleep aids included

App is easy to use

Must subscribe to Premium for optimal use

If you're worried about how your snoring is affecting your sleep, SnoreLab can help. I'm not a snorer, so I passed the testing of this app on to a friend, who regularly wakes herself up snoring but hasn't sought any professional help for the problem.

"Keeping my phone face-down on my bedside table as suggested, I recorded my sleep for two weeks, and to be honest, I was really surprised by the results," she says. "I know that I snore, but seeing the amount of time I spent snoring during the night was eye-opening. Being able to log my snoring and see how my eating and exercise habits impacted it was also really interesting."

While you'll need to sign up to Premium to get these insights, it's well worth the investment if you're looking to ease your snoring naturally. "If I went to see a sleep specialist, I feel like I'd be going in with more knowledge than the average person, as I'd be able to show them my history of snoring and already know my triggers," she says.

SnoreLab is also one of the only sleep apps that has a specific study to back up its benefits. Researchers led by Justus-Liebig University Giessen reviewed the app and found it provided "acceptable accuracy values regarding the measurement of especially heavy snoring", so it's backed up by serious science too.

Those who share their bed with a fellow snorer will have to look elsewhere, though, as the app can't distinguish between people.

(Image credit: Pillow)

The best sleep app for Apple users

6. Pillow

The best sleep app for Apple users

Cost to download: Free | Extras: Premium for £39.99 per year after 7-day free trial | Available on: App store

Suitable for use with and without Apple Watch

Alarm features

Sleep aids, including soundscapes

Track your progress and get insights

Simple to use

Colourful design

Only suitable for Apple users

Pillow connects to Apple Health or directly to your device to help you track sleep quality, duration, and habits over the week, delivering reports and insights at the end. It also offers sleep aids like soundscapes, ASMR, and breathing exercises to help you wind down.

While it's similar to Rise in many ways, as you can also set a Smart Alarm, the direct integration with Apple products makes it the best choice for those with an iPhone or the latest Apple Watch.

Out of all the sleep apps (aside from Headspace), Pillow had my favourite design. It has pops of colour, and the interface is super easy to navigate. If you don't opt for the premium subscription, you won't be hounded by notifications and badges, but if you do, you'll experience a host of more impressive features like analysis of your sleep chronotype.

But what makes it a winner against Apple's built-in sleep tracking? Personalisation. With Pillow, the focus is on consistency and creating a sleep routine optimised for your lifestyle, rather than measuring success against a basic 8-hour goal, which isn't suitable or achievable for everyone.

Sleep Cycle

The best sleep app for alarms

7. Sleep Cycle

The best for alarms

Cost to download: Free | Extras: Premium available (£39.99 per year) but not necessary to use app | Available on: All devices

Detailed sleep data

Alarms

Some sleep aids

No need for a smartwatch or ring

App is easy to use

May not be as accurate if you share a bed

Sleep Cycle tracks and monitors your sleep, aiming to determine your ideal wake-up time. Considering that most experts recommend waking up and going to bed at the same time every night, this is a genuinely useful way to improve your sleep health.

On opening the app, there's a Smart Alarm clock, the best feature. Here, you can choose your alarm sound and set a specific wake-up time or choose a 30-minute window to wake up in. The app uses this to deliver insights on your sleep routine, delivered on the Statistics page. It includes your sleep stages, bedtime, wake time, and average sleep time. In the Journal tab, you can get a deeper view of your sleep habits, take a look at your sleep quality, sounds made when asleep (to monitor snoring, for example), and see how your exercise routine impacts your sleep.

I liked how most of these features came with a free subscription, with more available on the Premium plan. At £39.99 for the year, it's one of the cheapest sleep tracking apps around that actually works.

Much like SnoreLab, Sleep Cycle works via recorded sound analysis and your phone's accelerometer, which monitors movement, provided you leave your phone by your bed. In my mind, this makes it a great option for those who want to be free of watches and rings when they go to bed.

However, it's not an app for those who have the potential to be interrupted in the night by wriggling partners or sleepy pets, as the accelerometer picks up all movements, not just yours.

How to choose the best sleep app for you

Work out your goal: Are you trying to create a better bedtime routine? Deal with sleep issues like insomnia? Boost energy during the day? Work out what your goal is in downloading one of the best sleep apps, and have this in the back of your mind.
Make sure it's backed by science: "Opt for one that is based on peer-reviewed evidence and offers clinically proven education and therapy," says Dr Guy Meadows, a sleep specialist and the co-founder of The Sleep School. With so much advancement in sleep apps, this isn't hard to find nowadays, so all the best ones have it.
Prioritise customer service: Not every app will work for everyone, so it's important to be able to test the content before you buy access to it, Dr Meadows says. "Also, look out for good customer reviews."
Preview the voices: Once you have your free trial, the first thing to do is review the voices of those leading meditations and breathing exercises, to make sure you can relax to them, suggests Dr Kat Lederle, a certified sleep therapist and the head of sleep at Somnia. "You also want the colours on the app to be subdued," she says.
Choose simple apps: "It must be straightforward, easy to use and - of course - turn itself off once finished," says Dr Lederle.
Wearable vs phone: If you're using one of the best sleep apps to track your sleep duration and quality, how is that being assessed? Wearables will be more accurate for logging your sleep than just pressing 'start' on the app or relying on the accelerometer.

Are there any negatives to using sleep apps?

There are some potential pitfalls that can come with keeping your phone beside your bed. "The sound could actually wake you up again after you’ve fallen asleep – meaning that you drift in and out of a light sleep for longer at the start of the night, rather than simply falling asleep and staying asleep," warns Dr Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed.

"There is also the potential temptation to start checking messages and emails which will both make sleep harder through light exposure and wake your mind up again."

Tips for using the best sleep apps

Optimise your phone for sleep: It's not just about the app, the experts say. To get the most out of your app, optimise your entire phone. "Schedule the blue light filter for the evening, and delete any unwanted apps from the home screen to avoid unhelpful nighttime checking," says Dr Meadows. "Then, when using the app, turn the screen brightness to low and put your phone on 'aeroplane' mode."
Don't expect the app to do all the work: There's a difference between downloading sleep apps and having them work for you. If you're serious about improving your sleep, make sure you make physical changes elsewhere in your life - like improving your sleep hygiene with a dark bedroom at a good temperature for sleep.
Set your alarm before opening the app: Do this to limit the time you spend on your phone after completing the meditations or exercises on the app.
Don't rely on the app forever: "You might find that once you've got to grips with the techniques, it's best to recreate them in your own mind rather than relying on an app every night," says Dr Browning.

A new study reveals exactly how many hours of sleep people aged 38 and over need, and it's not 8!

Laura Harman — Wed, 15 Jun 2022 14:11:19 +0000

Many of us wonder how many hours of sleep we need each night and while most of us think that the answer is 8 hours, a new study has suggested that the answer is actually quite different.

Sleep is one of the most important factors that contribute to our health and well-being but many of us still have no idea how many hours of sleep our body actually needs. However, a new study has found that people over the age of 38, actually don't need 8 hours of sleep every night, and the optimal number of hours in bed is lower.

According to the study, people aged over 38 only need 7 hours of sleep per night. This means they only need 49 hours of sleep per week, rather than the previously assumed 56 hours of sleep a week.

(Image credit: Ghislain & Marie David de Lossy / Getty Images)

The study about sleep was published this week by scientists from the University of Cambridge and Fudan University in China. The researchers collected data from nearly 500,000 adults who were aged between 38-73 years old.

The study analyzed the participants sleeping habits, genetic and cognitive factors, brain structure, and mental health. Once this information was collected and analyzed the researchers were able to work out that 7 hours per night is the 'optimal sleep duration'.

The research found that too much or too little sleep can impact a person's well-being and in fact, the perfect amount of sleep for the majority of adults was 7 hours. Those who received 7 hours of sleep had better problem-solving skills, memory, and processing ability. They were also less likely to struggle with mental health issues such as anxiety or depression.

The study also showed that consistency was key. So sleeping 6 hours one day, then 8 hours the next, caused inconsistent sleep and tiredness, even if they are getting the same number of shut-eye per week.

Women's Health reported that researcher Prof Barbara Sahakian from the University of Cambridge, said, "Getting a good night’s sleep is important at all stages of life, but particularly as we age. Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and wellbeing and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias."

(Image credit: (Credit: Getty Images))

As the summer nears, sleep is becoming more and more important as many of us are struggling to figure out how to sleep in the heat during the hot weather.

So whether you know how to fall asleep quickly, or whether it takes you a bit of time to nod off, this study should reassure you that 8 hours is no longer the recommended amount, and 7 hours per night is the perfect number for proper rest and good health.

Meaning of dreams—the most common dreams and what they really mean

faye.smith@futurenet.com (Faye M Smith) — Fri, 20 May 2022 23:02:28 +0000

Want to know the meaning of dreams? If you've woken up from a particularly strange dream or nightmare, you're bound to want to know what it's all about - especially if you've had the same one for a few nights in a row.

Even if you're the best sleeper in the world with a solid nighttime routine and sleep schedule, vivid dreams and nightmares can wreak havoc on your shuteye. The good news? Whatever you get up to when you're asleep is totally normal. We all dream - it’s part of the natural sleep cycle. While some of us don’t remember a thing about our dreams, for others, they can be a source of comfort or distress.

Knowing the reasons behind them and why you might be having strange dreams could help ease sleep anxiety, ensuring you get a more restful night. We asked sleep experts, UK Council for Psychotherapy registered psychotherapist Melinda Powell, and spiritual, dreams, and paranormal author Theresa Cheung, to explain the meaning behind common nightmares and dreams.

What do dreams mean?

Dreams can really tell us about our lives as they mirror back to us our personal psychology and can help us develop emotional intelligence towards ourselves and others, Powell explains.

"Research from the University of Campania, has shown that the theme of a dream often reflects emotions from the previous day, while details of the dream may hold important personal, symbolic meanings. That is why we can make associations with our dreams to better understand the otherwise unconscious dynamics, feelings and desires that motivate us," she says.

In simple terms, "as Freud noted, as we sleep, dreams present us with a different way of thinking." This is why knowing the meaning of dreams is so important.

The meaning of dreams

1. Dreams about driving too fast

Sometimes the meaning of dreams is not quite straightforward. Dream of driving fast? Contrary to what you might think, it doesn’t mean you’re worried about being a bad driver or being involved in an accident. Cars represent our current life - the path we’re on or the direction we’re taking, whether that's related to work, family, relationships, or something else.

"An out-of-control or speeding car suggests you might be veering off track or moving faster than you should be," reveals Theresa Cheung. "You may be heading for danger in some areas of your life. Are you rushing into a new relationship, or leaving an established one? Or perhaps you’re plunging too hastily into a big life change, such as a new job or a relocation."

If you’re not the driver of the car in the dream, it could be telling you that you ought to be. Someone may be leading you in the wrong direction, or perhaps you’re being influenced by someone else’s agenda. A driverless car on the other hand points to powerlessness, a sense of aimless drifting.

2. Dreams about teeth falling out

If you’ve ever dreamed about your teeth falling out, you’re not alone - it’s one of the most common anxiety dreams. But the meaning of this dream isn't linked to dental problems - its significance runs much deeper than that. "It can point to a fear of aging or of feeling unattractive in some way," says Cheung. "It can also symbolize fear of losing something or someone important to your emotional or material survival. After all, without your teeth, you can’t eat and nourish yourself."

And that's not all. "Teeth are symbols of viability or, sometimes, power, so this could mean you are feeling neglected, frustrated, overlooked, or inferior in some way," adds Cheung. "It’s also worth noting that in Chinese tradition teeth crumbling or falling out is associated with telling lies or not being true to yourself."

(Image credit: Getty Images)

3. Dreams about falling

You’re falling through space, down a hole, or from a cliff, roof, or plane. Wherever you’re falling from, the chances are it’s terrifying, and you can’t see an end in sight. You’ve probably guessed it doesn’t mean you’re afraid of heights, but what deeper message could it be trying to send you?

"Falling in a dream is a clear sign that some situation or relationship is out of your control," explains Cheung. "Perhaps you find you have no sense of stability, or it may be that you see no solution to your problems, have little support or have a strong urge to escape a challenging situation."

4. Dreams about being naked

If you often dream about being unclothed, there are several possible meanings. "Being naked is a strong indicator of feeling vulnerable," says Cheung. "Perhaps you’re hiding something or not being true to who you really are, and you might have anxiety that others will see through your disguise. Or perhaps you’re trying hard to impress someone, but are afraid you’ll cause disappointment."

It could also be highlighting tension. On the one hand, you want to be completely honest and open with people. On the other, you’re afraid that revealing your true feelings or personality will lead to ridicule or leave you exposed as a fraud. Perhaps imposter syndrome is getting the better of you...

5. Dreams about being unprepared

Have you ever dreamed about turning up for an exam or a job interview only to realize that you’re completely unprepared? No doubt you woke up feeling panicky and embarrassed. But what does it mean? It could point toward the fact that you feel as though you’re not meeting the standards you’ve set for yourself.

"It may appear in the dream as though you’re worried about being judged by others but, in reality, you're judging yourself harshly," says Cheung. "Your dreaming mind wants you to feel more confident and live life on your own terms. It’s prompting you to focus more on your strengths than your weaknesses." Of course, if the dream corresponds literally with a real-life situation, it’s simply reflecting your anxiety about being ill-prepared.

6. Dreams about bugs or spiders

Wake up dreaming that bugs are crawling over you? "Dreaming about insects, especially in large numbers, is often a symbol of negative thoughts or feelings," says environmental psychologist Lee Chambers.

"This could be guilt or anxiety. These feelings are haunting you or, more metaphorically, are crawling through your unconscious mind," he adds. Not a pleasant thought.

(Image credit: Getty Images)

7. Dreams about fire

To dream of a fire can mean many things. "If you were unafraid of the fire, then it suggests you are ‘on fire’ with drive and creativity," says Chambers. "If you are burned from the fire, it indicates that your temper is raging, and you are ‘burning up inside’.

Alternatively, it could be trying to warn you against risky or dangerous activities of ‘playing with fire'."

8. Dreaming about death or dying

If you’ve ever dreamed about death - whether it’s you or someone else dying - the chances are you’ve woken up in a panic. So perhaps you’ll be surprised to learn that it doesn’t signify death - in fact, quite the opposite.

"Dreams about death are typically a sign of positive change," says Cheung. "They signify shedding the past and moving forward. If you are dying in a dream, this suggests inner growth and self-discovery, or that you’re starting a new phase in your life. If someone else dies, this could mean simply that your relationship with this individual is evolving, or it could be that they represent an aspect of yourself that needs to be transformed."

There's no doubt the meaning of dreams can be traumatic though. If you find that you're often having disturbing dreams, it may be time to get some help. "Rather than fighting ‘bad’ dreams, the solution is to work with them creatively and therapeutically," Powell, who specialises in lucid dreams, says. "This may involve doing dreamwork with a psychotherapist so that we can safely recall and re-engage with deeply emotional memories. Taking time to write down, draw, or tell a dream helps us to reflect on what the dream might be trying to tell us."

9. Dreams about seeing a ghost

Had a spooky dream involving seeing a ghost? "While this may seem like a scary thought, it’s usually a subconscious expression that you are suffering from grief or loss," explains Chambers. "However, if the ghost is a deceased relative or loved one, this will feel distinctly different, and usually more positive."

(Image credit: Getty Images)

10. Dreams about struggling to find a bathroom

This very specific dream is common, particularly if you’re deeply worried about some aspect of your personal life, or are feeling blocked or frustrated.

"Using a bathroom is a very personal thing to do, so the dream is probably concerned with some deep aspect of your inner life," says Cheung. "It could be telling you to let go of anger, guilt, shame, jealousy, fear, hate, or sadness - emotions that appear to be holding you back. It could also mean that you’re not paying enough attention to your true priorities or that you’re neglecting your own needs."

11. Dreams about being chased

If you’ve ever dreamed about being chased you’ve probably woken up out of breath and panicky. But what does it mean?

"Being chased in a dream strongly suggests that you’re trying to avoid someone or something," explains Cheung. "Running, or feeling the need to hide or escape usually carries the same meaning, even when there’s no specific threat. When the identity of the threat is apparent, it may give clues. But if it remains vague, generalized, or unknown, as it often does, the chances are it has an emotional source. Maybe you’re trying to hide from painful feelings, or perhaps you’re running away from responsibility or expectation, either self-imposed or put on you by others."

12. Dreams with secret rooms

A house or home in a dream represents yourself. Just as with you, there’s an inside and an outside. So, rooms that are locked, unknown or secret could mean there are areas of your personal transformation that are not yet being expressed - whether you are not aware of them or are not capitalizing on them.

And, that's not all. "An empty room suggests you aren’t taking steps to get to know your own strengths and talents: inspiration is waiting to happen," says Cheung. "But bear in mind that a hidden room can also be where your dark side is to be found. You need to face this aspect of yourself and come to terms with it."

(Image credit: Getty Images / FoxysGraphic)

13. Dreams about flying or floating

Flying through the air in your dreams probably feels like a positive, exciting dream -and the good news is, that’s exactly what it is. "It’s generally a symbol of something happening in your life that gives you a high," explains Cheung. "Perhaps you’ve achieved, or are about the achieve, something significant. It can relate to travel, work, relationships, or a personal project. It may also come from a sense of freedom, the lifting of restrictions after a period of confinement, or perhaps a leap forward in your personal development."

Pay attention to the direction you’re flying in: upwards, or flying high, suggests spiritual growth or worldly ambitions. Downwards or flying low to the ground suggests newfound determination and strength. Plus, backward suggests happy memories. Whichever it is, there’s very little to worry about here!

Other common dreams and what they meaning

Do you often have dreams that are even more bizarre? Chambers explains what they mean:

Being pregnant—this dream indicates feelings about some change in life and the concerns and worries of this change.
Losing hair / being bald—whilst this could be taken literally, it’s mostly linked to you feeling insecure or vulnerable about certain aspects of your life.
Seeing a dead person—signifies the end of something, whether it’s a relationship, job, or even phase of your life.
Being attacked—this is not usually about wanting to hurt yourself or others, but is more linked to your own unresolved internal conflict. Perhaps there is something in your life that you need to get rid of—such as a behavior or belief you have outgrown.
Snakes—snakes don’t always have negative meanings and can be a symbol of health or healing.
School—dreaming about school can reflect your experience in work, highlighting anxieties as well as achievements in learning.

Why do we dream?

Although computer algorithms used in conjunction with fMRI scans of brain activity during rapid-eye movement sleep can now recreate dream imagery, we are still learning about how the brain creates dreams and, importantly why, Powell says.

But along with knowing the meaning of dreams, we also know when dreaming happens. "The more vivid and memorable imagery we associate with dreams occurs during what is known as rapid eye movement or REM dreaming," she explains. "In recent years, the development of Functional MRIs enable neurologists to see, not only where brain activity occurs during dreaming, but also how the brain processes dreams in real time while the research participant sleeps."

When we're in REM sleep, the emotional centres of the brain become 30% more active, especially the parts that handle making memories. "Thus, in dreams strong feelings may be elicited from a seemingly random mixture of emotionally charged memories, from past to present," Powell says. "As brain activity associated with emotional arousal and hallucinatory imagery increases, the activity of the frontal cortex, associated with the capacity for self-reflection and reasoning, decreases."

This gives dreams their sometimes bizarre and occasionally irrational or random features. "And in terms of how you feel in your dream, dreams engage a form of associative and intuitive reasoning that the logical mind finds difficult to comprehend," she explains.

Best supplements for sleep – why they work and the different types to try

Grace Walsh — Thu, 17 Mar 2022 17:32:49 +0000

Supplements for sleep could be the answer you're looking for if you're struggling with drifting off to sleep at night, or find you keep waking up at regular intervals. Unlike medication or over-the-counter sleeping pills, they're entirely natural and come with few to no side-effects.

There's nothing worse than lying awake in bed at night, unable to sleep. While the NHS recommends adults aim for between six to nine hours of sleep per night, research from the Centers for Disease Control suggests that only a small percentage of us are meeting this target. As well as feelings of lethargy, tiredness and irritability the following day, a lack of sleep in the longer-term could lead to serious health issues.

But if you've tried improving your sleep hygiene and reading everything there is to know about how to sleep better to no avail, it can be frustrating and difficult to imagine another way to improve your sleep routine.

What are supplements for sleep?

Sleep supplements are a natural remedies designed for those who struggle to get to sleep at night. They're often made up of natural elements and herbal infusions, such as magnesium or lavender oil.

This makes them a lot safer than prescribed or over-the-counter sleeping tablets, especially if you're taking them for a longer period of time. "Some prescription medication used for sleep problems can be addictive or have side effects that can leave you feeling tired or groggy in the morning," explains Sumaiya Patel, resident pharmacist at Pharmacy2U.

"You can also develop tolerance to the effects of some medications meaning they can become less effective over time," she adds. "While supplements can help to create the best bedtime routine for you, so medication isn’t required."

When should you take sleep supplements?

It's best to take sleep supplements between 30 minutes to two hours before bedtime, although it can depend on the supplement you're taking. For example, many oral tablets work best one hour before sleep due to how quickly they enter the blood stream, research from the Orlando Clinical Research Center says. While some CBD for sleep products require a couple of drops throughout the day.

For the best results, always read the usage label and consult with a doctor if you're unsure. "Sleep supplements should always be a short-term solution to sleep problems," explains Patel, "If you are having problems sleeping, then you should get support to rule out any underlying causes."

(Image credit: Getty Images / Anna Blazhuk)

What are the side effects of sleep supplements?

In most cases, there are very few side-effects of sleep supplements. Being natural products, present in many of the foods and drinks we consume day-to-day in higher quantities, you shouldn't experience adverse effects.

But as with any new treatment, there could be a couple of changes in how you feel. "Side effects of sleep supplements tend to be mild but can include headaches, dry mouth, vivid or lucid dreams and upset stomach," pharmacist Sumaiya Patel says.

"Some sleep supplements can interfere with the effectiveness of some medications. It is important that if you are taking medication and want to try sleep supplements you should speak to your pharmacist or doctor to help you make the right choice for you.

Whatever supplement you choose to take, make sure you opt for a herbal remedy that carries the THR kite mark, former chairman of the British Herbal Medicine Association and advisor to Schwabe, Dr Dick Middleton, points out. "This guarantees quality and safety, and it includes approved dosage information in-pack."

What is melatonin and does it help you sleep?

Melatonin is a hormone the brain naturally produces in response to darkness, and it's integral for controlling your sleeping habits as it works alongside your circadian rhythm to let you know it's night and time to fall asleep.

"Melatonin levels rise in the evening and fall in the morning," explains scientist Dr Tim Bond from Puressentiel. "Supplements containing melatonin are often used to encourage sleep, but particularly for people suffering from jet lag or for shift workers where the sleep rhythm has been lost."

While more research is required on exactly how melatonin works, studies from Sampson Regional Medical Center and University of Groningen suggest that it also helps to regulate body temperature, glucose levels, blood pressure and some other hormone levels, a combination of which also helps to promote high-quality sleep in adults.

But as well as helping those who struggle to sleep doze off, melatonin has been proven to help those prone to oversleeping. A study by Utrecht University found the additional supplement to be useful in managing delayed sleep disorder, characterised by an unconventional sleeping pattern where sufferers fall asleep and wake up later.

When it comes to melatonin supplements though, it's prescription-only in the UK. “It is generally safe, but check with your doctor if you plan to try it for the long term,” says Dr Bond. “Plus, a lot more research is needed to see if it is really that effective.”

(Image credit: Getty Images / itsabreeze photography)

Does lavender help you sleep?

Lavender is one of the most famous supplements for sleep for a reason—it really works. “Lavender oil, taken by mouth in capsule form, has been shown in clinical trials to be very effective in relieving anxiety and worry that is so often the cause of insomnia," explains Dr Middleton.

The same trials, conducted in affiliation with Münster University Hospital in Germany, point out that this due to linalool. One of the key properties in lavender that gives the herb its unique smell, the element was found to promote sedative behaviour, including relaxation and reduced aggression through suppression of the sympathetic nervous system, which is responsible for preparing the body for stress.

To use this supplement most effectively, apply it lightly to your temple or forehead. "Alternatively pour a few drops onto your pillow or in a diffuser, this can also have a calming effect and induce sleep," Dr Middleton says.

Does valerian root help you sleep?

Valerian root is a herb with sedative effects that's been used for hundreds of years. In fact, the earliest-recorded use of the supplement comes from the Middle Ages where it was used to treat insomnia and promote sleep hygiene.

But does it actually work? Research by Sapienza University suggests that there are compounds in valerian (valerenic acid and valerenol) that have a substantial effect on a neurotransmitter in the body called gamma-Aminobutyric acid (GABA).

GABA helps to regulate impulses in the nervous system and it's an important compound for regulating our natural sleep cycles as an elevated amount—caused by supplements like valerian root—will produce a sedative effect and make you fall asleep faster.

It's also thought that the root could help improve serotonin levels, reducing anxiety and lifting mood, making for a relaxed send-off into the world of sleep.

"If you're struggling to drift off, this is one of the supplements for sleep that's definitely worth a try," Dr Bond says.

Does magnesium help you sleep?

Yes, magnesium certainly can contribute to a healthier sleeping pattern. Not only does it work wonders for reducing tiredness and fatigue, it’s also vital for normal functioning of the nervous system and psychological health.

As one study from Tehran University of Medical Sciences found, those who supplemented their diet with 500mg of magnesium at night experienced fewer symptoms of insomnia, including being able to fall asleep fast and sleeping for longer.

It was discovered that the participants of the study also experienced a lower level of cortisol, the stress hormone, in their system and a natural increase in melatonin levels.

But Dr Bond says this finding isn't entirely surprising. Many of us will experience a change in how we feel when we take a magnesium supplement over a period of time as the benefits of magnesium are endless—but it's missing in most of our diets.

"A lack of magnesium in the diet has been linked to difficulties in sleeping and poor sleep quality," he adds.

(Image credit: Getty Images / Snizhana Galytska)

Does ashwagandha have benefits for sleep?

Ashwagandha is natural root extract that has plenty of benefits when it comes to sleep. "It's well-known for its restorative and rejuvenating benefits," nutritional therapist at Innermost, Eleanor Thrupp, says. "It’s used to help the body cope with external stresses including toxins in the environment and internal stresses, such as anxiety and insomnia."

Largely, its benefits have been seen when people want to learn how to fall asleep fast, spend more time asleep or experience overall better sleep quality. As one study from the International Institute of Sleep Sciences showed, taking the herb for six weeks has the potential to improve sleep quality by an impressive 72 percent on average.

But for it to truly be effective, the same research argues, those looking to take it would need to consume 300mg of the extract twice a day.

Is tryptophan good for sleep?

One gram of tryptophan 45 minutes before bed will certainly help you sleep, a study by McGill University suggests. Along with helping to decrease the time it takes to fall asleep for those with mild insomnia and promote restorative sleep throughout the night.

"Tryptophan is only available from your doctor via a prescription for certain types of depression," explains Dr Middleton, "However, a milder derivative is 5-HTP (L-5 Hydroxytryptophan), which is widely available as a food supplement and used by many people for sleep problems, anxiety, low mood and depression."

While it's famous for helping build and maintain muscle mass, and sometimes present in the best protein powders, tryptophan also been proven to aid the body in the production of serotonin.

"The reason 5-HTP is used so widely is that once it’s ingested, it gets converted into serotonin, which is an important chemical in the brain," he adds. Serotonin can then be converted into melatonin which, naturally, plays an important role in regulating sleep.

How do you take passionflower supplements for sleep?

One tablespoon of dried passionflower with hot water should be enough to see the benefits of passionflower for sleep. As a naturally-occurring flower on a particular type of vine, it's most common in the best sleep teas rather than in the form of tablets.

Also known by the name maypop, the purple passionflower helps cure insomnia and anxiety by boosting the GABA level in your brain. As demonstrated by studies from Oregon Health and Science University, GABA compound lessens brain activity, which aids in bringing mind relaxation and better sleep.

This makes it a particularly useful supplement for those whose insomnia is caused by nerves. "It is particularly effective when combined with valerian and is popular for its gentle, non-addictive sedative properties," adds Dr Middleton.

(Image credit: Getty Images / Anna Blazhuk)

Can chamomile make you sleepy?

There is some evidence that chamomile can promote sleep in those who struggle to doze off, but much like all other supplements for sleep, there is conflicting research due to a lack of studies on the topic and variations in how our bodies respond to herbal medicines.

"It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep," says Dr Middleton. "The herb also reduces anxiety and has a calming effect so can particularly help where insomnia is caused by worry and anxiety."

While chamomile is often included in the best sleep teas, much of the evidence suggests that it needs to be in a much higher dosage to be effective. A study by Islamic Azad University offered participants 400mg of chamomile in their experiment and found that the extract did indeed have sedative properties and promote restorative rest. For comparison, the standard chamomile teabag will only contain between half a gram and a gram of chamomile.

This is why sleep supplements, which contain a concentrated level of the herb, are likely going to be more effective than a chamomile tea.

10 natural cures for insomnia to help end sleepless nights

Stacey Carter — Tue, 15 Mar 2022 10:45:31 +0000

Natural cures for insomnia are a great way to revamp your sleep routine if you're having trouble drifting off in the evening.

Staring at the ceiling, turning over, turning back, checking your alarm clock to see how many hours you've got left to sleep in? It's a situation that we've all been in at least once, but many of us are having trouble sleeping more often. While the NHS recommends up to nine hours sleep, it's common for the average person to clock in with seven or less.

It can be a tiring cycle, caused by a number of factors from health issues to lifestyle challenges. If you’re struggling with insomnia for a long period of time you should speak to your doctor for further advice. However, if you’re currently experiencing a period of disruption or sleep anxiety, we asked sleep experts to give their advice on how to sleep better and these are their 10 natural cures for insomnia.

What is insomnia?

Insomnia is an inability to fall asleep, stay asleep or waking up too early. It can also include not feeling rested after a full night’s sleep and having excessive daytime drowsiness.

Many people believe it's a persistent condition, requiring treatment from a doctor over a number of months or years, but insomnia can be temporary as well. This means that natural cures for insomnia are a good go-to in the first instance: not every case needs medical intervention.

"Think of it as lying in bed all night, staring at the alarm clock and not being able to sleep," says GP Dr Nisa Aslam, who works with Pureessentiel. "Insomnia can be acute or chronic depending on how long it lasts and how often it happens."

"Acute insomnia often lasts for a week or more depending on the cause and it may go away on its own if the stressor is resolved," she says. "Whereas chronic insomnia is three or more nights of disrupted sleep over the course of three or more months."

One type may last longer than the other but there's little difference between insomnia and just not being able to get to sleep - and the main cause of both is the same.

“Stress can cause sleep initiation insomnia, difficulty falling asleep, sleep maintenance insomnia, waking up during the middle of the night, or even both,” says Dr. Anita Shelgikar, a neurologist at the Michigan Medicine Sleep Disorders Centers. “The relationship between stress and sleep is cyclical; stress can lead to sleep disturbance, which can then make it harder to respond to stress, which further affects sleep.”

Natural cures for insomnia

1. Make sure you're getting enough magnesium

The benefits of magnesium are endless so it's no surprise that it's also one of the best natural supplements for sleep. Not only does it enhance your rest by helping you fall sleep faster, but it also makes you more likely to stay asleep.

“Magnesium aids relaxation and the normal functioning of the nervous system,” says nutritional advisor Liz Cooper. “Nuts, wholegrain versions of bread, pasta and rice and green leafy vegetables such as spinach, kale and cabbage all contain this valuable nutrient, so try to incorporate a few of these into your diet, daily.”

2. Take a morning stroll

Whether you're a night owl or a morning lark, experts agree that exercising first thing is one of the best natural cures for insomnia. It could be a walking workout, an at-home workout video or a gym class.

“Early morning exercise can kick start your circadian rhythm (your internal 24-hour clock),” says physiotherapist and sleep expert Sammy Margo. “Just 20 to 30 minutes of walking in the morning will help tell your brain it’s time to sleep 16 to 18 hours later.”

(Image credit: Getty Images)

3. Set your alarm for the same time every day

Melatonin is a natural sleep hormone and when the sun goes down and darkness falls, the body releases it into your bloodstream, sending the signals that it’s time to get some shut-eye.

“Going to bed at a regular hour and getting up at the same time seven days a week, is something that great sleepers do,” says Dr. Lindsay Browning, the author of Navigating Sleeplessness: How to Sleep Deeper and Better For Longer.

If you’re struggling to go to bed at the same time every night, reassess your bedtime routine and set yourself a goal of relaxing at a certain time with the aim of being in bed at your desired bedtime. You can use one of the best sleep apps to track your sleep and learn more about your sleep patterns. It's one of the simplest natural cures for insomnia but it could really help.

4. Ditch the caffeine and sugar

“Try to reduce your intake of sugars, caffeine, and refined carbohydrates to prevent highs prior to bed,” says Liz. “The brain needs to be entering a state of relaxation to help avoid sleep problems, such as insomnia.”

If you want a drink before you go to sleep, try a non-caffeinated herbal tea or golden milk to send you off to the land of nod. “One of the best Ayurvedic recipes that promote restful sleep is golden milk with ashwagandha,” says herbal medicine practitioner, Jenya Di Pierro. “Whisk milk or non-dairy milk and a pinch of cinnamon, turmeric, ginger, pepper, and then one teaspoon of ashwagandha, in a small saucepan, and bring to a low boil. Reduce the heat and simmer for about five minutes. Or use a milk frother to whisk the milk and then mix the powder into it.”

(Image credit: Getty Images )

5. Eat gut-friendly foods

“There is growing evidence of a link between your microbiome, the bacteria within your gut, and your brain,” says Liz. “If you look after your gut health, it helps produce sleep-promoting hormones such as serotonin, which is turned into melatonin.

So as well as eating a diet rich in fermented foods such as sauerkraut, kefir, kimchi and live yogurt, a multi-strain live bacteria supplement could be beneficial too.”

6. Include tryptophan in your dinner

Tryptophan is an amino acid, essential for normal bodily growth from the time you're small into adulthood. It's also vital for the production and maintenance of many of the body's proteins, muscles, enzymes and the brain's neurotransmitters.

Unlike other amino acids, however, the body doesn't produce it naturally so you must make sure to get enough of it in your diet–especially if you're struggling to sleep.

“Adding tryptophan–containing foods to your last meal of the day is a great way to aid sleep, as tryptophan is needed to make melatonin,” explains Liz.

Add foods like turkey, pumpkin seeds, sesame seeds, eggs, chicken and fish to your diet to boost your tryptophan intake. "These are also all sources of protein, and sufficient protein also supports folate and vitamin B12," she adds.

7. Take a St John's wort supplement

Natural supplements for sleep are becoming increasingly popular as some of the best natural cures for insomnia. “There are several herbs that will be included in most sleep support formulas and one of those is St John's wort,” says Jenya. “This herb supports sleep by elevating serotonin levels in the brain, this facilitates the production of the sleep hormone melatonin, which aids deeper and better quality rest.”

While you can buy St John's wort from a pharmacy without a prescription, it’s best to seek advice from your doctor in the first instance as it’s not suitable for everyone, especially those taking any medication.

(Image credit: Getty)

8. Make yourself a cup of chamomile tea

Known as a sleep inducer, chamomile is the key to some of the best sleep teas. It owes its calming effects to an antioxidant called apigenin. “Apigenin is thought to decrease anxiety and help to initiate sleep,” explains Jenya.

Evidence of its ability to cure insomnia is limited, but it’s a good option agrees Dr Aslam. "In a study by Kashan University of Medical Sciences of 60 elderly people, there was a significant increase in the sleep quality of those who took chamomile extracts when compared to the group who were given the placebo," she says.

Aim to make yourself a cup around 45 minutes before bedtime, to give your body a chance to metabolize the tea.

9. Consider taking valerian root

Another herb that is heralded for its sleep-friendly benefits is valerian root and it could be another great addition to your diet to help you sleep better.

"Valerian is available in the form of tea or capsules and it contains a number of compounds that can help insomnia," Dr Aslam says. "It inhibits the breakdown of GABA, a neurotransmitter that blocks impulses between nerve cells in the brain, inducing calmness and sleep."

While research on the root supplement is minimal in humans, one study from Chiba University shows benefits of valerian in improving sleep quality and quantity throughout the night.

10. Spritz lavender before bed

Lavender is another plant often used for its sedative benefits and it's one of the best essential oils for insomnia, Dr Aslam explains. "This is based on its ingredient linalool, the iconic scent of lavender, which helps aid sleep."

As a pilot study from National Chiao Tung University explains, linalool triggers a quick switch from high-frequency (alpha) brain waves to low-frequency (theta and delta) brain waves, which could increase the amount of deep sleep we get at night and improve overall sleep quality.

"Inhalation of essential lavender oil increases relaxation and improves sleep," Dr Aslam confirms. "And it can be used as a bath oil or in the form of a spray."

If you are experiencing a prolonged period of sleep disturbance or your sleep troubles are negatively impacting your life, you should contact your doctor for further advice as they will be able to recommend other treatments, such as CBT for insomnia.

Always make sure you ask if there could be any possible medical causes, such as medication side effects, and check with your doctor if any herbal remedies or sleep supplements could impact any other medication you are currently taking.

How to build a bedtime routine for adults that will help you drift off with ease

Zesha Saleem — Sun, 13 Mar 2022 14:00:17 +0000

A good bedtime routine is key when it comes to preparing the body and mind for a restful night’s sleep. While we snooze, our body rests and repairs, allowing us to wake up feeling refreshed and ready to take on the day. But, how many of us actually have a bedtime routine as an adult, and even more so, how many of us actually stick to it?

If you struggle to fall asleep when your head hits the pillow, the first thing you should do is look at how you’re spending the hours before bed. Did you have your last cup of coffee too late in the day? Are you spending too much of the evening in front of the television? To help you create a bedtime routine that works for you, we spoke to sleep experts who revealed how to switch off properly, fall asleep faster by improving sleep hygiene and get a better night's sleep.

1. Avoid electronic devices in the evening

“Creating a bedtime routine puts your body in a relaxed state and is the perfect opportunity to slow down and create rituals that help you unwind,” says Deborah Szebeko from Sound Asleep Club. Going on social media right before bedtime prevents you from doing this and is a big no-no, according to Szebeko. “It can send our brains whirling and [negatively] impact our emotions. If you’re using a screen, ensure you have it set to night mode where the screen brightness is on low.”

Similarly, hypnotherapist Lorraine McReight, believes that it’s essential to switch off your electronics in the evening and allow your body and mind to prepare for sleep. An hour before Lorraine goes to bed, she switches off her devices and avoids TV thrillers or documentaries late in the evening. “They stimulate the mind and are not conducive to a good night’s sleep,” McReight says.

2. Stay away from caffeine after midday

For most of us, an afternoon cup of coffee can be the fuel we need to keep going through the rest of the day. However, having a caffeinated drink near bedtime can make it difficult to fall asleep. Chris Dreyfus-Gibson, a sleep expert at Zentrify, says caffeine can greatly impact our sleep quality.

“Caffeine acts as an adenosine receptor antagonist. Adenosine is a substance in your body that promotes sleepiness and so the caffeine will block the adenosine receptor, which will keep you from feeling sleepy,” Dreyfus-Gibson says. Caffeine also causes our bodies to produce more adrenaline, giving us a burst of energy that can leave us struggling to sleep.

Karl Rollison, a therapist who specializes in treating insomnia advises turning to decaffeinated drinks before bed if you’re unable to resist a hot drink in the evening. Instead, drink a glass of warm milk or try one of the best sleep teas for relaxing to get your hot drink fix without stimulating your mind and body.

3. Try a pressure point massage

(Image credit: Getty Images )

A really great way to wind down before sleep is to give yourself a simple and easy self-massage. Nadege Louvet, Global Head of Quality at Urban, advises massaging pressure points on the face and neck to wind down before bed. You could also invest in one of the best gua sha tools to help here.

Repeat the techniques below three to five times while breathing consciously, and you’ll feel ready to drift off in no time.

Use your fingertips to do a figure of eight movement around the eyes
Use your palms to gently stroke your forehead, cheeks, and neck
Squeeze the trapezius muscles (between your neck and your shoulders) between the fingers and palm of your hand
In a circular motion, gently stroke your earlobes with your pointer finger and thumb. Work your way up to the top of your ear

4. Carry our gratitude exercises

Practicing gratitude can help us sleep better and for longer, according to Dr Guy Medows (Phd) cofounder of Sleep School. "Taking gratitude can be as easy as spending a few minutes at the end of the day in bed to think about the events, people or places that you’re grateful for in your life that day.

"Whatever comes to mind, see if you can clearly identify why it is that you are grateful for it and pause to notice how the feeling of appreciation feels. Scientific research tells us that actively reflecting on what we’re grateful for in life helps us have a more positive mindset. This helps us relax, both mentally and emotionally, and can have a very positive effect on our sleep." Try writing down three things you are grateful for each day to help cement the habit.

5. Have a hot shower or bath an hour before bed

(Image credit: Getty Images)

If you usually prefer to shower in the morning rather than in the evening, you might want to consider switching to a nighttime shower or bath if you’re struggling to sleep. “When we fall asleep our body temperature drops, so having a hot shower or bath an hour before bed artificially raises it. This means we can then allow it to fall naturally so we’re kick-starting the sleep cycle again, promoting a deep, better quality sleep,” reveals Rollison.

If you only have five minutes, a quick warm shower should help your body relax. But if you have more time, and want to take things one step further, Szebeko suggests combining your hot soak with some self-care rituals, such as lighting a candle, giving yourself an at-home facial, or having a bath with massage oils.

6. Create a dark space

We all know artificial light is bad for us before bed, but limiting any light at all before bed can really help to get our bodies ready for bed. "Reduce light levels in your home, switch on blue light filters and turn down the brightness of your devices at least two hours before bed," advises Dr Thomas. "Darkening down helps to trigger the release of melatonin, the sleep promoting hormone."

Keeping your room dark and cool will help you create the right environment to help you drift off. And of course, it's essential to have the best pillow and best mattress for your needs, too. Comfort is key!

7. Try nightly breathwork

(Image credit: Getty Images )

Before settling down, breathwork can really help. Breathwork is a really easy way to quickly slow down the body and mind before bed, according to Szebeko. She recommends the 4-7-8 breathwork practice.

“Breathe in quietly through the nose for four seconds, hold the breath for a count of seven seconds and exhale through the mouth, pursing the lips and making a “whoosh” sound, for eight seconds. Repeat the cycle up to four times. It’s amazing how quickly this starts to quieten the mind,” Szebeko adds. You could also incorporate meditation and mindfulness into your evening routine, by practicing mindful eating or bedtime yoga like yin yoga.

You could use essential oils to help you meditate too—see our guide to the best essential oils and the best essential oil diffusers if you're not sure where to start.

8. Be consistent

Your bedtime routine shouldn’t be a chore and can be made extra special by filling it with nice things and activities you enjoy. What's more, doing this will encourage you to stick to it every night and actually be something you look forward to. Creating your own bedtime routine involves a bit of trial and error, but this is important to understand what works for you, according to Dreyfus-Gibson.

Some ideas could include reading a book for half an hour before bed, treating yourself to new bath oil, buying lavender mist to fill your bedroom with a relaxing sleepy scent, burning some relaxing essential oils, or playing some gentle classical music to help you wind down.

You could also spend some time journaling, writing down what you are grateful for that day. Or, you could set some time aside to explore the previous night's dreams or common nightmares you experienced to help put your mind at ease before you nod off. Often, finding out the meaning of dreams will help ease any sleep anxiety as we drift off.

Giving yourself this time to slow down and unwind by adding small but enjoyable activities to your bedtime routine, is sure to have you heading straight to dreamland…

If you are experiencing long-term sleep issues, speak with your doctor for further advice.

How to fall asleep fast: 11 speedy sleep techniques that experts swear by

Ciara McGinley — Thu, 10 Mar 2022 12:20:00 +0000

Knowing how to fall asleep fast is a game-changer if you lie awake tossing and turning for hours on end. Here, we share 14 speedy sleep techniques that will have you snoozing in no time.

We've all found ourselves lying awake in the middle of the night, watching the clock ticking closer to our wake-up time, frustrated that we just can't drift off. With an estimated 50% of people missing out on shut-eye during the night, you're certainly not alone. And, while there are many factors that play into how quickly you can get to sleep, high-stress levels and a poor sleep environment are often what wreak havoc on the body before bedtime.

But fear not, from the best sleep meditation to the best pillows and natural cures for insomnia, our experts are on hand with quick fixes for how to fall asleep fast right now and longer-term solutions for transforming your nighttime routine.

How to fall asleep fast if you struggle to nod off

1. Have a hot shower

Winding down from the day with a hot shower one to two hours before you get into bed is a great way to improve your evening routine, explains Dr Greg Potter, a sports massage therapist and coach who specializes in sleep.

It might be tempting to forgo creating a good bedtime routine in favor of getting into bed a little earlier, especially if you're looking to learn how to fall asleep fast, but having a shower, with all the extra aromatherapy benefits of steam and shower gel, do wonders for relaxing the body and getting your mind tuned in for sleep. There are even studies to prove it, with research from the University of Texas showing that those participants who had a warm shower before bed had better quality sleep than those who didn't.

Stick to a temperature of about 104 degrees Fahrenheit for 10 to 15 minutes for the best results. "This will raise your skin temperature, which, counterintuitively, will then speed the rate at which your core temperature drops, leading you to nod off faster and into higher quality sleep," explains Dr Potter, who is also Resilient Nutrition's chief science officer.

(Image credit: (Credit: Getty Images))

2. Put away any electronic devices

Whether you're looking for how to fall asleep fast or just generally want to sleep better, the first thing you should do is put away your phone or tablet, and turn off the television.

There are two important factors involved in how well we sleep: our levels of melatonin production, a hormone that's essential for sleep, and the stability of our circadian rhythm, the 24-hour cycle that's part of the body's internal clock.

While any kind of light is disruptive, technological light - which includes powerful blue light - is particularly damaging to a good night's sleep as it suppresses the secretion of the hormone melatonin and shifts our circadian rhythm around. In one study, researchers from Harvard University compared the effects of six and a half hours of blue light exposure to green light, a different hue, on melatonin production. They discovered that blue light quashed melatonin levels for about twice as long as green light and disrupted circadian rhythms by as much as three hours.

So replying to messages, scrolling on Facebook, or flicking through emails before you go to sleep could be wreaking havoc with your sleep. "Smartphones expose you to alerting light and their content is also often mentally stimulating. It's easy to lose track of time when using them too," Dr Potter says. "Turn off your smartphone at least 30 minutes before bed." Noted!

3. Turn down overhead lights

It's not just light from technology that disrupts melatonin production and our circadian rhythm. Having a bright sleep environment, complete with a powerful overhead light, will produce the same negative effects and it's going to prevent you from falling asleep quickly.

"Your sleep environment is very important for helping you fall and stay asleep," explains The SleepGeek aka James Wilson, a sleep expert and co-founder of BeingWell. "We've all experienced the struggle of trying to kip somewhere that's noisy, too hot, uncomfortable, or brightly lit. Creating a pleasant environment which promotes sleep will help you feel drowsy and get to sleep easier."

But, you don't have to settle down to sleep in darkness, Dr Potter says. You just have to reduce light exposure one to two hours before trying to go to sleep. This will also help if you're wondering how to wake up early, as you'll have better sleep throughout the night and be able to get out of bed in the morning.

"It's particularly important to reduce the intensity of overhead lighting, so dim these lights or turn them off and just use lamps at eye level or below during this time," says James.

Sleep scientist Theresa Schnorbach suggests incorporating warm red or orange light exposure into your evening routine. “Research has previously shown the effectiveness of red light therapy exposure in increasing melatonin levels – a hormone associated with controlling sleep – and boosting the quality of sleep,” Schnorbach explains. “Light with a lower brightness and warm color (such as red or orange) can therefore help before sleep, so I’d recommend building this kind of light into your wind-down routine in the evening.”

(Image credit: (Credit: Getty Images))

4. Have an early dinner

Experts have been urging us for generations to eat smaller meals at dinner, to help with everything from managing our weight to improving menopause symptoms. While the evidence isn't conclusive on the topic when it comes to sleep, chief scientist Dr Potter warns, "there is preliminary evidence that having an early dinner supports restorative sleep."

In a study by Florida State University looking at time-restricted eating, which typically entails elements of intermittent fasting where you restrict calorie intake to between 4 to 10 hours each day, researchers discovered that those who stopped eating earlier often slept better.

This is because the later dinner led to bigger blood sugar swings, a lower rate of fat burning, and raised levels of cortisol during the night. A combination that naturally keeps us on edge and makes a blissful night's sleep harder to reach.

But it's not just when you eat your dinner that's important, Dr Potter stresses, it's the amount of food you eat. In a study of women by Salk Institute for Biological Studies, researchers found that those who ate a bigger lunch and smaller dinner slept better than those who ate a smaller lunch and bigger dinner. "Overall, having a modest and relatively early dinner seems to reduce activity in the fight or flight branch of the autonomic nervous system, and it's probably best to go to bed neither hungry nor full," he says.

5. Avoid caffeine

Sleep scientist Schnorbach, who also works with Emma - The Sleep Company, adds that you should avoid caffeine in the afternoon and evening, and opt for herbal, sleep teas instead. “Caffeine binds to and blocks receptors that help to induce our sleepiness,” she explains. “Instead, a comforting, warm cup of tea can help soothe you to sleep and also contains ingredients that help you sleep.”

Instead, try teas like hibiscus, lavender, and valerian tea as they're some of the best sleep aids. “They are all known for their sleep-inducing effects although chamomile is most often associated with sleep,” Schnorbach adds. “Chamomile tea is a herbal, caffeine-free drink made from the plant’s dried flowers. It also contains a flavonoid called apigenin which can help in reducing feelings of anxiety and provide a calming, mildly sedative-like effect.”

6. Cool down your bedroom

One of the reasons that many of us struggle with how to sleep in the heat is because of rising temperatures. Whether it's because of natural heat or an overactive thermostat, turning down the temperature in your bedroom is a surefire way to make sure you get to sleep quicker.

"Try to keep your bedroom at a slightly lower temperature than the rest of your home," advises Wilson. "Between 60 to 62.6 degrees Fahrenheit is the official advice, but this is too prescriptive for me."

Find a cool temperature that suits you, as a chillier sleeping environment helps to drop your core temperature much in the same way that a warm shower before bed will, leading to an easy journey into sleep.

(Image credit: (Credit: Getty Images))

7. Invest in your sleep sanctuary

Creating a sleep sanctuary is important for promoting a good night’s sleep. “Having the right tools can help you fall asleep faster and even boost sleep quality,” Schnorbach explains. She suggests looking at your mattress, pillow, and bedding if you struggle to nod off at night.

It’s also important to consider your sleeping position and ensure your body is supported through the night. “A simple test to see if your pillow and mattress are effectively supporting your body is to check if your pillow is holding your head and neck in a neutral position,” explains Schnorbach. “This means your head, neck, and spine are aligned naturally.

“If you have the correct pillow, then when you lie down, you should be able to imagine a flat, horizontal line running up along the center of your spine, with your head and neck acting as a continuation of this line. If the line curves or bends, then your pillow and mattress might not be supporting you in the right way.”

Feel pain at night? Invest in one of the best pillows for neck pain or the best pillows for back pain to provide some relief. You may also want to consider which position and direction is best for sleep. It might not be something you’ve previously thought about, but it’s a Chinese feng shui tradition that’s been used for years.

8. Exercise regularly

Going for a run, heading to the gym, or completing the famous 12-3-30 workout during the day could be a key factor in how quickly you fall asleep at night.

"Exercise is terrific for sleep in general," explains Dr Potter. "Looking at all research to date, exercise program lead to people sleeping more efficiently, i.e. spending a smaller proportion of time in bed awake. They also sleep slightly longer and this is true of different types of exercise, including endurance training and strength training."

For the best chance at a good night's rest, exercise earlier in the day and avoid any strenuous exercise at least three hours before you go to bed.

9. Body scan meditation for sleep

A body scan meditation can help you relax and prepare your body and mind for rest. It may even be able to help you fall asleep in three minutes. As a mindfulness meditation practitioner, this is one of the techniques I swear by when sleepless nights strike. The good news? It’s easy to do alone and you can do it while tucked up under the duvet. Win!

How to carry out a body scan:

Lay down and close your eyes and start to notice your breath. Take three deep breaths, inhaling through the nose, exhaling through the mouth.
Bring your attention to your feet and slowly begin to move your attention from one body part to another, one by one until you reach the top of your head.
Imagine a healing white light as the base of your feet slowly moving with your attention up your body.
Allow yourself this time to just be, to be supported by the surface beneath you.
Finish by cupping your hands over your eyes and take three deep breaths, inhaling through the nose and exhaling through the mouth.

10. Yoda nidra

Yoga nidra is a powerful and restorative practice that will have you falling asleep in no time. It's a must-try for those who struggle to relax at night and could help relieve sleep anxiety, too.

“Yoga nidra calms the nervous system, balancing our parasympathetic (rest and digest) and sympathetic (fight and flight) systems helping to calm the body and reduce stress and anxiety,” says yoga instructor Hannah Barrett. It's a great bedtime yoga practice as it relieves tension, preparing you for a deep and restful slumber.

How to practice yoga nidra:

Lie in bed on your back in a savasana yoga pose.
For extra comfort, place a blanket on top of you, put on an eye mask, or prop up a cushion under your knees.
Relax your body. Ensure you're comfortable and ready for sleep.
Listen to the short yoga nidra meditation above with your eyes closed.
If your mind wanders as you listen, just bring your attention back to the voice.
Allow yourself to fall asleep if it feels right.

11. Place your legs up a wall

Viparita Karani, also known as Legs Up The Wall, is a gentle and restorative yoga pose with lots of benefits. But, the good news is, you don't have to be a yogi to do this pose.

“Before bed I take 10 minutes to lay down, shuffling as close to a wall as is comfortable and then sliding my legs up, allowing the weight of them to rest on the wall itself,” Jessica Sepel, health author and sleep specialist.

Just a few minutes of lying in this position will help to promote lymph flow, improve circulation, and allow you to release any tension you might be holding from the day.

How to fall asleep in 5 minutes

As a mindfulness meditation practitioner and someone who knows a lot about manifestation before sleep, I often recommend breathing exercises to my clients who struggle to sleep. Three that I swear by include:

Box breathing
4-7-8 breathing technique
The military technique

Learning how to fall asleep fast, in no more than five minutes, is no mean feat. What you do throughout your day will impact how quickly and easily you fall asleep, but the good news is these three breathing exercises can support you in nodding off quickly.

Meditation and breathwork kickstart the body’s parasympathetic nervous system and the rest and digest response. This is a direct neutralizer to the fight-or-flight response, and it helps to relax the body and the mind by reducing our heart rate, breathing rate, and blood pressure, and increasing melatonin - the hormone associated with sleep. Deactivating the stress cycle and calming both body and mind mimics the physiological changes we experience in the early stages of sleep.

“Breathing techniques can also help release deep emotional blockages,” explains breath coach Stuart Sandeman, founder of Breathpod. “It can give you a stronger connection to self, deeper relaxation, and clear any feelings of lack and limitation. This technique will help to slow the mind so that you can nod off to sleep.”

Breathing meditations for sleep

Box breathing technique

Imagine a box in your mind
As you imagine one side of the box - inhale through your mouth for a count of four
As you imagine the top of the box - hold for a count of four
As you imagine the other side of the box - exhale through your nose for a count of four
As you imagine the bottom of the box - hold for a count of four
Repeat three-five times.

4-7-8 breathing technique

Inhale through the nose for a count of four.
Hold breath for a count of seven.
Exhale through pursed lips for a count of eight.
Repeat four rounds maximum.

The military technique

Get into a comfortable position.
Relax your face.
Drop your shoulders.
Let your body go limp.
Clear your mind for 10 seconds.
Take a deep breath and repeat.

How to go back to sleep after a nightmare

“Firstly, If you’re having trouble drifting off, don’t stress about it. It’s important not to get stuck in a cycle of feeling panicked about sleeping, as this will just make it harder,” says Sepel, who is also the founder of JSHealth.

Waking up from a nightmare can be distressing, and might even trigger your body’s fight or flight response. This boost of adrenaline can certainly make it difficult to relax and fall back asleep.

If you do struggle to get back to sleep after a nightmare, it’s a good idea to try something relaxing to calm your body and mind down and get it ready for sleep once again. You could try breathwork, meditation, yoga nidra, or mindful drawing.

Does lying down with eyes closed count as sleep?

While rest can be productive, sadly lying down with your eyes closed won’t have the same benefits as sleep. “Lying down isn’t completely useless, it does help your muscles and other organs relax,” explains Sepel. “But, you’d get the same results just from reclining on the couch. When we sleep, our bodies repair and recharge, which helps us heal, and these processes won’t occur simply just from resting.”

Sleep scientist Schnorbach adds, “Resting before sleep can still be beneficial as it can act as part of your 'wind down' time, helping your body to relax and prepare for sleep."

She also notes that if you’re concerned you’re not getting enough sleep (see our guide to how much sleep people 38 and over really need) or your sleep is regularly of poor quality, you should speak to your doctor for further advice.

When to get out of bed if you can't sleep

Sometimes you just have to call a spade a spade and admit that your sleep isn’t coming as easily as you’d like it to. In this case, it might be best to move when you first start tossing and turning. “It may benefit you to get out of bed and do something else for around 20 minutes,” advises Schnorbach. “Activities during this time should still promote rest, like reading a book, and not be things that could cause further disruption to your sleep.”

Looking at tech, for example, could stimulate your brain and keep you awake for longer. Instead, you could try journaling or listening to relaxing music.

If you are struggling to get to sleep at night, Schnorbach suggests assessing your sleep hygiene. "This refers to a set of behavioral and environmental recommendations used to promote sleep, and these could be impacting your ability to sleep through the night,” she says.

Failing that, it might be time to consider a longer-term plan of CBD for sleep, investing in a good sleep tea, or taking sleep supplements for a few weeks. Unlike prescribed sleeping pills, these products are made from herbal or natural ingredients that promote sleep, such as valerian root, tryptophan, and even melatonin itself.

How to sleep better - 13 simple changes to make for easier rest, revealed by the experts

grace.walsh@futurenet.com (Grace Walsh) — Tue, 08 Mar 2022 09:30:13 +0000

If you've noticed a change in your sleep lately, it may be time to learn how to sleep better and reconsider your nighttime habits. Whether it's the changes that come with age or problems with your bedtime routine, there are so many things that can get in the way of healthy sleep.

It's recommended that every adult aims for at least eight hours every night - but how much sleep we need is different for everyone. Some of us need more sleep based on age, daily activity levels, and other lifestyle factors, while others need less. What's clear from the research, however, is that we're all sleeping much worse than we used to.

According to Nuffield Health's most recent 'Healthier Nation Index', our sleep quality and duration have gradually declined in recent years. It's now thought that only 36% of us get between four and six hours of sleep per night, with the average Brit sleeping 5.91 hours.

The good news, however, is that everyone can learn how to sleep better - no matter the life stage or lifestyle. From the best ways to improve your sleep hygiene to expert-approved ways to learn how to fall asleep fast, here, woman&home speaks to certified sleep scientists, doctors, nutritionists, and other health experts to reveal how to change your sleep routine.

How to sleep better

1. Make sure your bedroom is dark enough

Going back to the basics of sleep, most of us will struggle to drift off if we're exposed to light of any kind. As the University of Surrey reveals in research, light is the primary trigger in our body's natural sleep-wake cycle - also known as the circadian rhythm. When our eyes register light, the pineal gland in the brain limits the production of the sleep hormone melatonin. Without melatonin, we struggle to drift off and stay asleep.

The study shows that along with a lower quality of sleep overall, a lack of melatonin will cause issues for your body's temperature regulation system, blood pressure, and blood sugar levels. If you're too hot trying to sleep at night, the light in your bedroom could be a part of the problem.

"I'd suggest blocking out light with black-out blinds, which you can install behind the curtains in your bedroom, or investing in a good sleep mask to cover your eyes," says psychologist Hope Bastine, a sleep consultant. "This will help you maintain a good temperature for sleep as well, but you should also look at lowering your bedroom's temperature too. 18 degrees Celsius or lower is best as it mimics the body's hibernation state and helps us maintain a calmer mind."

(Image credit: Getty Images)

2. Ease disruptive night sweats

Unfortunately, menopause can cause insomnia and night sweats are one of the most common reasons for this. When oestrogen levels start to fall in perimenopause, the part of the brain that deals with changes to body temperature (called the hypothalamus) can struggle to regulate like it once did.

Night sweats - when sudden warmth in the face, neck, and chest is followed by intense sweating that soaks your clothes and bedsheets - is often a side effect of this. Needless to say, it impacts sleep fairly easily.

While there are many treatment options for those dealing with the symptoms of menopause, from cooling mattresses and pillows to preventative options like increased exercise and dietary changes, HRT is considered one of the most effective options.

Speak to your doctor if you're struggling with menopause or perimenopause symptoms and want to discuss hormonal treatment options.

3. Improve your sleep environment

Your bedding can play a big role in your sleep environment too, the experts note. For example, low-quality pillows are also often a reason why many of us feel uncomfortable at night, a study by James Cook University suggests. While mattresses and duvets have a longer life span - you'll only need to change these when they become uncomfortable or start to fall apart - pillows aren't as hard-wearing.

If you are going through menopause and dealing with night sweats, one of the best pillows with a cooling effect may be a better option for you than standard regular or thin pillows.

However, as with anything else when it comes to sleep, it's all personal. Finding a pillow that works well for your sleeping position and firmness preference is essential, says Dr Verena Senn, a neurobiologist working with Emma. "If you don't have a pillow suited to your body, it can lead to stress on the cervical vertebral structures, which are the seven vertebrae that make up your neck."

If you already struggle with discomfort in this area, it's always best to consult your doctor for advice and specifically look for the best pillows for neck pain.

4. Tweak your diet

Several studies support the idea of eating for better sleep. For example, a large review by Mayo Clinic Jacksonville found that those who had more fibre in their diet experienced a better quality of sleep, with positive correlations found between fibre intake and time spent in slow-wave sleep, which is beneficial for consolidating memories, maintaining a healthy immune system, and generally waking up feeling refreshed.

Similarly, those who mostly followed a plant-based diet were found to have slept better than those who didn't in research by the University of Texas, as plants like bananas and grapes are primary sources of melatonin - that all-important sleep hormone.

However, other research by the University of Pennsylvania found that diets high in fat are likely to disrupt some bodily processes that work to signal that it's time for sleep, making it harder to come by.

Fruits and vegetables are rich in fibre, one of the macronutrients proven to help improve sleep. (Image credit: Getty Images)

5. Put down all technology

You might have heard all about how blue light affects sleep. The light emitted from phones, laptops, televisions, and all other screened devices replicates the effect of natural light on the body's circadian rhythm and prevents melatonin release, signalling to the body that it's time to wake up.

But looking at your phone distracts the brain from sleep in other ways too, explains Dr Senn. "Social interactions and watching stimulating TV programs keep your brain busy when it's craving to relax," she says.

Instead of reaching for your phone to unwind, Dr Senn suggests listening to a playlist of white, brown, or pink noise, or reading a book. "Choose a physical copy over an e-reader to avoid any potential problems here. You could also listen to music, a relaxing podcast, or have a bath an hour before bed."

6. Try meditation

Tossing and turning in the middle of the night? Start your bedtime routine with some meditation or some manifestation before sleep, suggests Bastine, who works with Simba. "Meditation calms the body and the mind as it kickstarts the parasympathetic nervous system, which is responsible for the body's rest and digest functions," she explains. "When this happens, a specific type of rest called restorative sleep occurs as our sympathetic [aka flight or fight] system's function is no longer the more prominent one."

In turn, this can help to lower your cortisol levels, a study from Srinakharinwirot University shows. Cortisol is the body's primary stress hormone and it has many negative side effects at high levels, including a negative impact on sleep.

Meditation doesn't have to be a lengthy process - it can help you fall asleep in three minutes and be as simple as doing a few breathing techniques for stress relief. Peer-reviewed research from Arizona State University backed by the meditation app Calm found that over 85% of participants who meditated for just 10 minutes before trying to doze off reported better and longer sleep.

If you want to give it a try, opt for a sleep-guided meditation or a yoga nidra breathing exercise, both of which focus specifically on stimulating the body's parasympathetic nervous system. For the same reasons, bedtime yoga has been proven to help those who struggle to fall asleep at night.

(Image credit: Getty Images)

7. Try listening to a soundscape

Mediation isn't for everyone. If you're struggling with the practice, try listening to a soundscape instead. Brown noise is a deep, rumbling sound that falls a couple of frequencies lower than white and pink noise. It often crops up on the best podcasts to fall asleep to as thunderstorms, water rapids, or waves lapping against the shore.

Unlike meditation, listening to soundscapes isn't fully scientifically proven to help you learn how to sleep better, but it can successfully drown out other noises that may cause anxiety before bed. "An individual may have a neuro-association with a specific sound which provokes anxiety," explains Dr Olivia Arezzolo, a psychologist specialising in sleep. "Playing a different sound, such as brown noise in the form of a thunderstorm soundscape, will help the individual to sleep better."

8. Avoid drinking alcohol before you sleep

Those who give up alcohol for good often find their sleep quality drastically improves within a few weeks of their last drink - but you don't have to ditch alcohol completely to feel the benefits of lighter drinking on your sleep routine. Even cutting down on alcohol can make a difference, the experts say.

"Alcohol is a sedative, which may make you think that it would be beneficial for sleep, but this works against us. Those who have been drinking often fall asleep a lot quicker than those who haven't, meaning they slip into a deep sleep very quickly. As the night goes on, this causes an imbalance between two other important types of sleep, slow-wave and REM, with more slow-wave and less REM sleep," says Dr Senn. "It can be why we struggle to remember events after a night out sometimes too, as REM sleep is very important for memory consolidation."

Instead, try ending your day with a tipple designed to lull you to sleep - like one of the many alternatives to alcohol or a natural sleep aid, like tart cherry juice.

9. Take a sleep supplement

While supplements won't be the cure-all for sleep struggles, if they are used right, they can help with relaxation before bed. The most popular supplements for sleep include:

Magnesium
Valerian root
Chamomile
Passionflower
Marjoram

Melatonin is another popular one. Being the body's primary sleep hormone, supplementing with additional melatonin can support healthy sleep in those dealing with serious insomnia. However, it's only available on prescription in the UK.

CBD supplements for sleep have also become especially popular in recent years, due to the legalisation of cannabidiol (CBD) and research from the University of Colorado on the extract's ability to target common causes of insomnia such as anxiety, stress, and pain.

Always consult your doctor before taking any sleep supplements or changing your lifestyle significantly to support healthy sleep.

(Image credit: Getty Images)

10. Experiment with sleep aids

Sleep supplements are among the best sleep aids but they're by no means the end of the story. If sleep supplements aren’t for you, there are alternatives you can incorporate into your bedtime routine to reduce stress and help you relax.

Many other sleep aids, including sunrise alarm clocks and the best weighted blankets, are designed to improve your sleep environment by conquering some of the most common difficulties we face when learning how to sleep better. The most useful aid for you will be different for someone else though, so determine the biggest problem and then figure out a solution.

This could be something as simple as wearing thicker socks. A study by Seoul National University found that wearing socks to bed helped participants not only fall asleep faster but also stay asleep for longer. Other popular sleep aids include pillows specially designed to alleviate pressure on the neck as noted, sleep masks to block out light, and calming sprays to spritz onto your pillow at night.

11. Cut down on your caffeine intake

Caffeine may be the answer to a bad night's sleep but too much can impact our ability to nod off at night, creating a vicious cycle of sleep deprivation and caffeine.

"Caffeine increases vigilance and mental performance but the most common side effect of caffeine is blocking processes in the brain that allow the body to sense tiredness, making it harder to fall asleep," explains Dr Senn.

To combat the effects and learn how to sleep better, she suggests, "Aim to drink no more than two or three caffeinated beverages per day and switch to herbal or decaf alternatives after midday. If you can't resist a warm drink in the evening or after dinner at a restaurant, try a sleep tea instead."

12. Exercise and stay active daily

Longstanding research suggests that exercise a couple of hours before bedtime is one of the biggest contributors to a good night's sleep - particularly for those who struggle with insomnia.

Research from Universidade Federal de São Paulo even suggests that working out before bed promotes better sleep than many popular types of sleep medication. They also found that those who exercised fell asleep in half the time of those who didn’t, and wakefulness throughout the night in the group decreased by 30% with total sleep time up by almost 20%.

That being said, the type of exercise you do is important. Dr Guy Meadows, a sleep scientist and the founder of Sleep School, says: "It's best to avoid HIIT workouts too late at night. Instead, opt for slow and restorative practices like yoga or LISS cardio later in the evening to kickstart the body's 'rest and digest' systems. And even then, you should still leave at least two hours between your session and going to sleep, to allow your core body temperature to cool."

Exercising too close to bedtime can have the opposite effect and keep you awake for longer.

13. Write in a journal every day

Stress from the day can build up and keep us awake at night so it's important to try and dissolve this before you go to sleep. "As we get older, we have more mental and physical baggage so our thinking mind can sometimes keep us awake at night," Dr Meadows explains. “The organic compound adenosine, which helps us to naturally fall asleep, isn’t as present as we grow older so we're more likely to be wide awake and worry about work or personal stresses.”

Journaling is one of the more successful ways to lower your stress levels before bed as can help develop an awareness of where the stress comes from, cutting it off at the source. "Labeling what type of stress it is-work, relationship, or something else is a great way of telling your brain that you know the stress exists, but it's something you're not able to deal with right now," he says. It can even help you learn how to recover from burnout if chronic stress and burnout from work is a problem preventing you from getting to sleep.

Could CBT for insomnia finally be the solution to your sleepless nights?

rose.goodman@futurenet.com (Rose Goodman) — Mon, 11 Oct 2021 19:55:39 +0000

CBT for insomnia—also known as CBT-i and Cognitive Behavioural Therapy for insomnia—might not be the first thing you think of when it comes to solutions for sleepless nights. Instead, for most of us, our tried-and-tested methods involve simple lifestyle changes, such as sipping a calming herbal tea, relaxing in a bubble bath, or swapping our smartphone for a book before we hit the sheets.

Still, 36% of adults struggle to fall asleep at least once a week, and nearly half of the UK population have trouble getting to sleep at least once a month, according to Insomnia Statistics UK 2021. So it’s no wonder we’re still searching for answers to how we can sleep better. Because not only is difficulty sleeping frustrating and exhausting, but not knowing how to fall asleep fast or stay asleep, can have an impact on our mental and physical health, too. In fact, mental health disorders and insomnia go hand-in-hand. One study by the Sleep Disorders and Research Center at Henry Ford Hospital in Detroit showed 40% of participants with insomnia had a mental illness, and just 16.4% of people in that study had no sleep disorder paired with their diagnosis.

What is insomnia?

“The definition of insomnia is dissatisfaction with the quality or amount of sleep you’re getting, whether this is due to difficulty falling asleep, staying asleep through the night, waking up at the same time every night, or waking too early,” explains sleep expert for Sleepio, Dr Vicki Creanor.

“Alongside this, it must be impairing your functioning in some way, have been around for at least three months and be problematic at least three days out of seven for it to be classified as insomnia.”

While go-to natural cures for insomnia often include herbal remedies, such as melatonin and valerian root, and a trip to your medical provider might see you being prescribed medicated sleeping tablets, it turns out our first approach might be the wrong one. Instead, emerging research claims a natural, therapeutic treatment called CBT-i should be your first port of call.

What is CBT for insomnia?

“CBT is an evidence-based talking therapy that has been around for decades and is deemed the ‘gold-standard’ treatment for many mental health problems—such as anxiety, depression and sleep problems—because it has shown so much [success] across the board,” says sleep expert for Sleepio, Dr Vicki Creanor.

CBT-i can help you overcome the underlying causes of your insomnia and learn how to sleep better by treating the cause rather than medicating the issue. It does this by aligning your thoughts and actions with what the body requires for sound sleep.

“Sound sleep relies on a strong hunger for sleep, plus a strong circadian rhythm. Sleep hunger builds up throughout the day, so the longer we've been awake, the stronger our drive for sleep, just as hunger for food increases the longer it's been since our last meal,” explains Dr Seth Gillihan, a clinical psychologist who specializes in CBT and Head of Therapy for therapy and sleep app Bloom. “The circadian rhythm is our body's internal 24-hour cycle. When we line up our circadian rhythm with strong sleep hunger, we get sound sleep results.”

How CBT for insomnia works

(Image credit: Getty Images, microgen)

CBT-i can be broken down into three parts: cognitive interventions, behavioral interventions and psychoeducational interventions. Working with a trained CBT therapist, you will explore the connection between your thoughts, behaviors and how you sleep.

Here’s what these approaches involve:

1. Cognitive interventions

(Image credit: Getty Images)

“The cognitive part of CBT-i helps us let go of the unhelpful thoughts that can trigger stress and sleep anxiety and keep us awake,” explains Dr Gillihan.

The main technique is cognitive restructuring, which is a simple 3-step process:

1. Notice your distressing thought

2. Evaluate whether it's accurate

3. Consider alternative thoughts

For example:

1. "I'm never going to fall asleep."

2. "Actually I always fall asleep at some point."

3. "I may be up for a long time but at some point I'll get some sleep."

“This process helps us stop the common catastrophic thinking when we're not able to sleep, because we're prone to seeing the worst in the sleepless hours of the morning,” explains Dr Gillihan.

2. Behavioural interventions

(Image credit: Getty, PhotoAlto/Frederic Cirou)

This involves creating new, healthy sleeping habits which ensure you learn to switch off at night, only use your bed for sleep or sex, and go to bed later to reduce waking up in the night.

Relaxation Training—most of these patients have severe difficulty "turning off their brain at night",” says Dr Michael Breus, aka, The Sleep Doctor. “Giving them multiple relaxation techniques to help them lower the physiological tension found in insomnia (it's actually now called Psychophysiological Insomnia), is very helpful, both while trying to fall asleep and in the middle of the night if they wake up.” This might involve learning how to breathe better through breathing exercises such as the 4-7-8 technique, practicing mindfulness, or gentle exercise such as yoga-nidra.
Stimulus Control—here you leave the bedroom for anything other than sleep and sex, says Dr Breus. “This way you are not associating not sleeping with your bed or bedroom.” This means no reading, no watching TV and certainly no working from bed. If you’re not asleep after 20 minutes, get out of bed and do something else relaxing, only returning to bed when you feel sleepy.
Sleep Restriction—this involves restricting your allowed sleep time to six hours or slightly less, explains Dr Breus. “The schedule is chosen by both the therapist and the patient. I think this is the most useful aspect of CBT-i since it establishes a specific routine that dictates exact times to get in and out of bed, and how much sleep is allowed. This is critical for lowering nighttime awakenings, and helping them sleep through the night.”

3. Psychoeducation

(Image credit: Getty, MICROGEN IMAGES/SCIENCE PHOTO LIBRARY)

Simply put, this is when your therapist educates you about the importance of good sleep hygiene and is a core component of CBT-i, according to Beverley Blackman, counselor, and member of Counselling Directory.

“Good sleep hygiene involves increasing practices that encourage and support sleep while decreasing or eliminating those that discourage sleep,” says Blackman.

This may include:

Avoiding caffeine after lunchtime
Keeping your bedroom quiet, cool and dark
Not drinking alcohol to fall asleep
Creating a wind down routine

“Once both mind and body come to understand what to expect from a wind-down routine and [you have] new levels of control over [intrusive thoughts], a client can start to relax and fall asleep more quickly and naturally,” says Blackman. But as with all CBT, it requires commitment, focus, and repetition to be effective.

How long does treatment take?

“Sessions are typically weekly for 45-60 minutes in the beginning, and often shorter (30-45) as treatment progresses,” explains Dr Gillihan. “A normal course of treatment is around six to eight sessions. In my experience, patients often start to see improvements within two to three weeks, even if they've been suffering from insomnia for a decade or more. The more consistently they follow the treatment guidelines, the sooner they tend to find relief.”

“I've worked with patients face-to-face in my office as well as through teletherapy, and both can be effective,” says Dr Gillihan. “Some of the CBT-i apps can be very effective, too, and are much easier to find (and more affordable) than sleep specialists.”

Can CBT-i help people with mild or new sleep problems?

Yes, with some limitations. “We would want to rule out any obvious cause that could be driving the sleeplessness, like having a new baby or experiencing other acute stress,” says Dr Gillihan. “If we're going through a painful divorce, for example, our stress systems may be turned on all the time, which can continue to disrupt our sleep even if we're following good sleep habits.”

However, it’s still important to consistently practice healthy sleep habits when we have a new sleep problem. “Research shows we're less likely to develop chronic insomnia if we stick to a consistent sleep schedule, get out of bed if we're not sleeping, and so on,” says Dr Gillihan.

(Image credit: Getty Images)

How effective is CBT-i?

“As therapies go, it is a very effective technique,” says Blackman. And, as always with therapy, you get more out of it if you put more into it.

“Research shows that 70-80% of clients will be able to reverse their insomnia,” adds Blackman. And, unlike taking medication, CBT-i has no serious side effects and the techniques you learn in session will stay with you for life, helping you to sustain a healthy sleeping routine.

How does CBT-i for insomnia compare with other sleep therapy methods?

While CBT-i is highly recommended, it’s not the only therapy that can help with sleep problems. Acceptance and Commitment Therapy (ACT), another type of CBT has also been shown to have long-lasting benefits for those experiencing insomnia.

What is ACT?

“ACT, is a so-called ‘third wave’ cognitive-behavioral model of psychotherapy,” says Dr Guy Meadows, co-founder and Clinical Lead at Sleep School.

“It uses acceptance and mindfulness strategies together with commitment and behavior-change strategies to increase psychological flexibility.” It can be used to help treat various mental health problems including anxiety, depression, chronic pain, stress, and insomnia.

How does ACT help treat insomnia?

“ACT focuses on symptom acceptance and valued-based action," says Dr Meadows. “The goal of ACT is to promote psychological flexibility, which is an individual's willingness to experience negative thoughts, feelings and poor sleep, rather than get rid of them, in order to be able to move closer to what they care about in life.”

In 2015, Sleep School completed an in-house clinical study to evaluate the effectiveness of its approach. “We tracked the sleeping patterns of chronic insomnia sufferers for one year after attending one of our one-day workshops in central London,” says Dr Meadows. “The results showed that 86% of attendees successfully recovered from insomnia. Significant improvements across a wide range of sleep measures were also observed, including a 42% increase in total sleep time per night (4.8 hours per night to 6.8 hours per night) and a 70% decrease in the time taken to fall to sleep.”

(Image credit: Getty Images / Anna Blazhuk)

What happens in ACT for insomia?

ACT for insomnia has three simple steps:

Accept—being aware and accepting of what is happening in the moment, non-judgmentally, both internally and externally.
Open—being open to experiencing all that arises in your mind and body including difficult thoughts, painful feelings and nighttime wakefulness.
Live—identifying and connecting with who and what matters in your life, even when you can’t sleep.

ACT vs CBT for insomnia

The goal of CBT is to reduce the existence of pain and suffering, such as the arrival of negative thoughts, anxious feelings and poor sleep. If these still exist at the end of therapy, then the therapy is considered unsuccessful.

“ACT principles posit that placing much focus on the absence of pain and suffering, fuels feelings of failure and promotes unnecessary nighttime struggle, leading to greater levels of sleeplessness,” says Dr Meadows.

“ACT recognizes pain and suffering is a normal part of the human experience and struggling to extinguish it, can actually fuel it. ACT, therefore, focuses on changing the context in which people relate to their pain, rather than the content of the pain.”

The right method for you will depend on your type of sleep problems and your sleep goals. For more advice speak to your doctor or a sleep specialist to identify the right treatment for you.

w&h thanks Dr Vicki Creanor of Sleepio, Dr Seth Gillihan of Bloom, Dr Michael Breus aka The Sleep Doctor, Beverley Blackman of the Counselling Directory, and Dr Guy Meadows of Sleep School for their time and expertise.

How to wake up early: 10 expert-approved tips to get you out of bed

Grace Walsh — Fri, 03 Sep 2021 10:49:24 +0000

Mastering how to wake up early could be the key to making the most out of your mornings. In terms of getting things done, the morning is one of the best times. With fewer people awake and more time to yourself, you can tick off your to-do list or kick back and relax with a book while the world sleeps.

However, there are lots of reasons you might struggle to get out of bed in the morning, from bad sleep hygiene to lifestyle changes and even your genes, so it may not be a super simple process.

“We’re all programmed to some degree to either be a morning lark who wakes up early but struggles to stay up late, or a night owl who stays up late but can’t get up,” says Sammy Margo, a chartered physiotherapist and sleep expert. "Your circadian rhythm also plays a role. This is the 'clock' that controls your sleep-wake cycle and it can be affected by a range of health and lifestyle factors."

While there isn't much you can do to change your genes so you're suddenly leaping out of bed at 6 am every morning, there are smaller lifestyle changes you can put in place. From the best sleep guided meditations to tricks for waking your brain up, we've spoken to several sleep experts to discover how to wake up early feeling refreshed.

How to wake up early

1. Open the curtains

To wake up earlier in the morning, you should take advantage of nature's alarm clock: the sun, or whatever daylight is available that morning.

"Expose yourself to bright light when you wake up in the morning," says Dr Daniel Rifkin, MD, MPH, a board certified neurologist with more than 30 years of experience in sleep medicine. "Wake up and go for a walk outside. This bright light exposure helps set your sleep and wake schedule on your biological clock. The more consistent you are with the time of exposure to bright light the better."

2. Avoid caffeine in the afternoon

We all know that caffeine keeps us awake - so it's perhaps best to avoid that post-dinner espresso if you struggle to wake up early - but Dr Rifkin, who is also the founder and CEO of Ognomy Sleep, suggests that we should avoid caffeine and other distractions in the afternoon as well.

"Anything that deters an earlier bedtime is a non-starter," he says. "To wake up earlier, you need to feel sleepy and go to bed earlier. So, in addition to avoiding caffeine later in the day, start turning off your laptop, cell phone, tablet, and any other electronic earlier in the evening and relax by reading a book or magazine instead."

3. Use melatonin

"The use of a small dose of melatonin about three hours before bedtime will help to enhance your natural hormone production," the doctor says. "Melatonin, also known as the hormone of darkness due to its release from the pineal gland after sunset, helps promote sleep-onset by acting on the biological clock."

Melatonin is freely available to buy in the US as it's considered a nutritional supplement. In the UK, you'll need a doctor's prescription for the supplements, but you can buy topical melatonin in patches and creams over the counter.

Of course, Dr Rifkin adds, "Before starting melatonin or any sleep supplements for that matter, talk to a sleep medicine professional."

(Image credit: Getty Images)

4. Work out your ideal bedtime

If you feel tired and groggy when your alarm wakes you up, it’s probably because it has disturbed your sleep cycle. "Sleep inertia [a decline in performance or mood after waking up in the morning] occurs when you wake suddenly during slow-wave sleep, otherwise known as deep sleep,” explains sleep advisor Lisa Artis. “The brainstem arousal system is the part of the brain responsible for basic physical functioning. Though it’s activated immediately upon waking, our prefrontal cortex (PFC), which oversees decision-making and self-control, takes a while to get going. It can be up to 30 minutes for our PFC to catch up with the rest of our body.”

To ensure you allow your body enough time to rest while still waking up at your desired time and avoiding oversleeping, you need to make sure you are completing the five-step sleep cycle.

Our guide on the best time to sleep and wake up every night should help you figure out your ideal schedule but here are some points to get started, according to Artis, who is also the deputy CEO of The Sleep Charity.

90 minutes (the length of each sleep cycle) x five (the number of sleep cycles per night) = 450 minutes (7.5 hours per night)
Allow yourself 15 minutes to drift off
If you need to wake up at 7am, count back 7.5 hours and 15 minutes
Therefore your ideal bedtime is 11:15pm

5. Step away from the snooze button

Pressing the snooze button on your alarm won't offer you any extra quality sleep - all it'll do is keep you in bed for longer and make it harder to wake up early. Your sleep cycle has been disturbed once the alarm goes off and you open your eyes, so you won't fall back into the cycle.

"You'll only wake up feeling more groggy and less alert," warns Artis. "Instead, set your alarm for the exact time you need to get up, or put it across the room so you have to get out of bed to turn it off. You'll wake yourself up along the way and not feel the need to get back into bed."

6. Try a sunrise clock

Speaking of alarm clocks, they work to help us wake up early but they can also be among the best sleep aids. As noted by Dr Rifkin, our circadian rhythm is tied to sunlight cues. Our eyes detect light and dark cycles in our environment and adjust our body clocks accordingly. When it’s dark our bodies release the sleep hormone melatonin and when it’s light, production switches to neurotransmitters, like dopamine, norepinephrine, and serotonin, that make us feel wide awake and happy.

That’s why getting out of bed in winter when it’s still dark is a struggle. But there’s something that could help. "A lightbox can [simulate] that burst of morning sunlight," says sleep consultant James Wilson, aka The Sleep Geek, which tells our bodies it’s time to get up and go.

A sunrise alarm clock gradually gets brighter over a period of time before your alarm goes off. "Light exposure between 8 am to 11 am for 20-30 minutes a day helps set the body clock,’ says Wilson.

Lumie Bodyclock Rise 100 LED Wake-Up Light Alarm Clock - $99 / £71.99

Lumie is one of the best light box alarm clock's out there, with several models available to suit any aspiring early riser. Instead of a noise to wake you up, the device will light up in the glow of a natural sunrise at your designated time, helping you to wake up naturally.View Deal

7. Meditate before you sleep

Adding a spot of "beditation" to your morning routine can be a great way to introduce a moment of mindfulness into your morning and prepare you for the rest of the day. One of the ways it does this is by improving your ability to concentrate, research from New York University reveals. The study found that those who meditated for just 13 minutes a day increased their attention span and memory after eight weeks, making it easier for participants to start their day.

When you wake up, lie there and do nothing. Listen to the voice in your head that says you need to be doing something - whether that’s making lunches or planning for a meeting - but don’t react to any of it. Be mindful of your body lying on the bed.
Once you feel relaxed, ask yourself the question, "What are my priorities for the day?" The secret is not to try too hard. Hopefully, by relaxing, you’ll give your brain space to think and you’ll come up with creative solutions that help you feel composed and prepared for the day ahead.

If you find it hard to fall asleep at night, introduce meditation into your bedtime routine, too. You can do this through our roundup of the best sleep guided meditations or use one of the best sleep apps, as these often come with meditation sessions included.

Meditating before you go to sleep will activate the parasympathetic nervous system, research by University College London explains. This is the so-called 'rest and digest' function and it's the opposite to 'fight or flight', which is the sympathetic nervous system. By activating this system, you'll start relaxing your body and mind, making it much easier to nod off.

8. Invest in your bedroom

Investing in your sleeping environment is often overlooked. But, ensuring you have a calm, clean, and tidy space is the key to falling asleep and waking up feeling refreshed.

The optimum bedroom temperature during the night is between 16 - 18C. “If your room is too hot or cold, your body won’t release the melatonin needed for sleep,” explains physiotherapist Sammy Margo, who specializes in helping people learn how to sleep better. “It also needs to be clean and not damp. A dehumidifier is a good option, otherwise, open your bedroom windows during the day to air out your room.”

Having a good mattress is key to a comfortable night's sleep, but ensuring you know how to clean a mattress is essential for your health. "After eight years of wear and tear, the quality of your mattress deteriorates by around 75% and, therefore, needs to be replaced to provide the support your body needs at night. You should also make sure you clean it regularly to avoid a build-up of dust mites, dirt, or mold," she says. You'll also benefit from investing in the best pillows for the position you sleep in, especially if you often have neck or back pain.

Keep your bedroom as quiet as possible by investing in soft furnishings or carpets to muffle sounds, Sammy suggests.

(Image credit: Getty Images)

9. Eat more foods that help you snooze

We all know to avoid heavy meals and alcohol before bed, but do you know that some foods and drinks can improve your quality of sleep, have you snoozing peacefully, and waking up ready to take on the day?

For instance, herbal teas are famously linked with easier sleep. "Chamomile tea's positive association with sleep and relaxation is a significant benefit," says Suzanne Fisher MS, RD, LDN. "Valerian root is also present in most sleep teas on the market and it can improve sleep quality, particularly in menopausal women, as noted in one study by the University of California."

Milk is another beverage that can be hugely beneficial for those looking to learn how to wake up early, says Fisher, who is also the owner and founder of Women's Cycling Nutrition. "A glass of warm milk can promote restful sleep due to the amino acid tryptophan. Tryptophan naturally increases serotonin, a precursor for melatonin, a hormone that regulates sleep. In addition, milk is an excellent source of whey and casein proteins, which, as we know, promote satiety."

Some of the best foods for promoting sleep include:

Bananas: They're great before bed thanks to all the benefits of magnesium, a nutrient found in the fruit, as well as sleep-promoting hormones serotonin and melatonin.
Turkey: Famously, turkey makes us sleepy because it contains tryptophan, which encourages sleep.
Almonds: They also contain tryptophan and magnesium, which both help reduce muscle and nerve function and steady your heart rhythm.

10. Focus on the positives

"Practising gratitude is about training the brain to focus on the positive things in your life and shift away from dwelling on negative emotions and experiences," says Dr Elena Touroni, consultant psychologist. Writing a daily gratitude list can help boost happiness and reduce depression, found a study by Greater Good at UC Berkeley, and doing this first thing will put you in a good mood for the day ahead, making you more likely to wake up earlier.

At the same time every morning, write a list of three things you’re grateful for. "Ask yourself, ‘What is there to be grateful for right now?'’’ says Dr Touroni, who is also the co-founder of The Chelsea Psychology Clinic. Start with what’s around you, such as your bed, but be specific. Don’t just say "I’m grateful for my bed", explain why. This will focus your mind on the positives and help you become more aware of them throughout the day.

Why is it so hard to wake up early?

If you're struggling with waking up early, you may not be getting enough sleep. How much sleep we need every night depends on the person, but largely, it's between seven and nine hours. Getting less sleep than this could mean your body can't go through the whole sleep cycle, meaning you're not properly rested when you wake up. But equally, Dr Rifkin explains, "Some people find it extremely difficult to wake up early in the morning for work because they’re fighting their genetics."

Sleep chronotype is the technical name for our natural tendencies to go to bed or wake up at a certain time and it's mostly determined by our genetics, he says. "Are you a night owl or morning lark? What if you weren't constrained by work or an alarm clock? When do you sleep when you're on a long vacation? If you want to know when you feel most productive and focused during the day, there are a few ways to figure out your sleep chronotype.

"Sleep chronotypes fall into four categories: the lion, bear, wold, and dolphin. However, most people have characteristics that fit into more than one chronotype, so instead of trying to fit into a predefined category, start a diary to track sleep onset and wake times."

The Gentle Living Lumbar Support Pillow review—does it hold up through the night?

Crystal Gwizdala — Sun, 22 Aug 2021 05:00:01 +0000

Could the Gentle Living Lumbar Support Pillow be the solution to your sleep problems? Designed to support the spine in any position, we put this pillow through a series of tests to determine whether it really does live up to its reputation.

While the best pillow for you will very much be down to personal preference, many of us suffer from back pain at night and at some point search for a pillow that offers a little extra support. Depending on your go-to sleeping positions—we’re looking at you, stomach sleepers—you might struggle with back discomfort more regularly. This is why finding a pillow that offers the right amount of back support is crucial.

To help you on your search, I tested the highly-acclaimed Gentle Living Lumbar Support Pillow for five nights. Often ranked top as one of the best lumbar support pillows, I put this pillow to the test to see if it really is worth the hype.

Specifications

Size: 20 x 8.5 x 3 inches Filling: 100% polyurethane Sleep position: Back and stomach Comfort: Firm Trial period: 30 days Guarantee: No RRP: $34.99/£71.36

(Image credit: Gentle Living)

Pillow type and design

Filled with 100% polyurethane, a material commonly used in bedding and furniture, this is a memory foam pillow made to adapt to the curve of your spine no matter what sleeping position you're in. Inside the foam is a cooling gel that ensures you stay cool as you snooze.

The long pillow can be used in a number of positions, whether that's between your legs, under your stomach, or at the base of your back. It's designed to give your spine optimal support and comfort as you sleep. Encased in a 60% polyester, 40% bamboo pillowcase, it's a soft-to-touch, machine-washable and hypoallergenic option.

Possibly the best part about this lumbar pillow is that it's adjustable. By adding or removing a separate cushioned layer, you can adjust the thickness of this pillow to best suit you. It's a super versatile option that could make all the difference when it comes to a good night's sleep (see more expert-approved tips on how to sleep better).

First impressions

At the risk of sounding obvious, the first word that popped into my head when I laid down was “supportive”. I placed the pillow behind my back between my body and the mattress. The pillow felt firm and fit snugly into the curve of my spin.

On the first night, I didn't adjust the pillow and slept with it at maximum thickness. I usually flip between sleeping positions throughout the night, rolling from my back to my side and sometimes onto my stomach. Because of this, I woke up a few times in the night and noticed the pillow had shifted away from the curve of my spin. I felt a little tension in my lower back the next morning when I got up. To make sure this wasn't a fluke, I slept with the pillow at the same level for two more nights. Same results.

Next, I experimented with the shallower level. It’s an easy adjustment—all you have to do is unzip the case and remove the bottom piece of foam. Immediately, this level felt much better for me. It’s shallow enough that you can barely tell it’s there in the night. Yet, it provided enough support for uninterrupted, restful sleep. Since the pillow had a shallower peak, it stayed in place throughout the night, too. And I woke up with no lower back pain and feeling well-rested—result!

(Image credit: Gentle Living )

How does the Gentle Living Lumbar Support Pillow relieve back pain?

By placing a lumbar pillow under your back, between your legs, or under your stomach at night, you can alleviate back pain by providing your spin with extra support.

Equally, if you sleep on a soft mattress, your spine might need more support. Instead of splashing out on a brand-new memory foam mattress, the Gentle Living Lumbar Support Pillow could be the solution.

By reducing the stress placed on your spine at night, the lumbar pillow offers firm support that a traditional pillow can't. And, that's not all. You can use your lumbar pillow however you like, for extra support at your office chair, on the couch, or at the dinner table. It's a versatile pillow that can make sitting or lying down much easier if you find it often causes you back pain.

Is it good value for money?

As far as lumbar pillows go, the Gentle Living Lumbar Support Pillow falls within the average price range at $34.99 (£25). Given its adjustability—which sets it apart from competitors—I think this pillow is great value for money.

It's a multi-use pillow that can easily be adjusted to suit your needs and will certainly help relieve pressure on your spine during the night. Plus, the gel foam will keep you cool and comfortable as you sleep. Its hypoallergenic proprieties also make it suitable for allergy sufferers.

Gentle Living does offer a 30-day trial for this product. If you find it's not for you, you can return it within 30 days and get 100% of your money back. The brand also offers free shipping direct from its website. However, you can often find the pillow on sale on the brand's Amazon page and other third-party sellers.

How easy is the Gentle Living Lumbar Support Pillow to clean?

The pillowcase is easy to clean. As it's machine washable, you can pop it in with other delicates and put it on a short tumble dry or let it air dry.

The polyurethane foam filling, however, is not washable. You should be careful not to damage or spill anything on the pillow (and, see our guide on how to wash pillows for tips on keeping foam pillows clean).

Gentle Living Lumbar Support Pillow drawbacks

More of a personal preference, I found this pillow to be a little too long for me. If you share a bed with a partner, this pillow could easily trespass into their sleeping space (which could lead to a sleep divorce!)

I also found the pillow sometimes slid out of its position supporting my spine. This could be chalked up to me using the wrong level for my needs the first few nights (and my propensity to toss and turn). However, it does make me think this pillow would be best suited to back or stomach sleepers, and those who don't move around too much at night.

w&h's verdict

The Gentle Living Lumbar Support Pillow’s cooling foam, adjustable support, and soft bamboo cover set it apart from the other pillows in this category. Even beyond that, it’s a versatile pick—you can use it for cushioning between your knees or for more support in your office chair.

If you suffer from back pain throughout the day or deal with discomfort falling asleep, we recommend giving this pillow a try. At such an affordable price point, you really can’t go wrong.

The Soak&Sleep New Zealand Wool Standard Pillow review—can a pillow be both hypoallergenic and comfortable?

Crystal Gwizdala — Wed, 11 Aug 2021 05:00:00 +0000

The Soak&Sleep New Zealand Wool Standard Pillow is naturally hypoallergenic and designed to regulate temperature which makes it a great option if you're in need of restful, sneeze-free sleep.

Finding the best pillow can be a tricky task—after all, it’s a major player in you getting a good night’s sleep. And, if you suffer from allergies things can get even trickier, and your list of ‘must-haves’ can become so much longer. You’ll want a pillow free from allergens and easy to clean, yet still comfortable and supportive.

To help you on your search for a good hypoallergenic pillow, we put the Soak&Sleep New Zealand Wool Standard Pillow to the test. Is it really worth the hype? We definitely think so. And here's why...

Specifications

Size: 50 x 75cm
Filling: 100% New Zealand Wool
Sleep position: Back and side
Comfort: Medium
Trial period: No
Guarantee: 5 years
RRP: $110/£80

(Image credit: Soak & Sleep)

Pillow type and design

Filled with 100% Mitchell wool from New Zealand, this hypoallergenic pillow has temperature regulating properties for a cool and comfortable night's sleep. Wool is naturally hypoallergenic and repels dust, great for those who suffer from allergies. The material is a favorite among outdoors enthusiasts because it’s breathable, no matter what the temperature. The pillow has that same breathability, even in heatwaves, which could be a game-changer if you suffer sleep problems in summer.

The casing is 100% cotton—another breathable material. It’s also naturally hypoallergenic, making this a great pick for allergy sufferers. Cotton is easy to wash and care for, and it’s biodegradable.

Designed to keep you cool and sneeze-free at night, this pillow also offers medium-to-firm support with a springy feel. You might not realize it, but knowing your top sleeping positions is key when it comes to pillow shopping. The Soak&Sleep pillow is targeted towards back or side sleepers and those who like to sink into their pillow when they lay down at night.

First impressions

The pillow didn't look like much when I unboxed it. But, as soon as my head hit the pillow, I soon sunk into it. The wool filling makes it feel fluffy and airy—exactly how you would expect a cloud to feel. The cotton casing, on the other hand, feels crinkly but quickly melts away and feels soft to lay on.

The best part is that it lived up to its breathability and hypoallergenic claims, and I noticed they slept much more comfortably and through the night every time they used this pillow.

Apart from the allergy-friendly materials, the pillow itself is standard size. But, it does arrive in a clear, plastic tote with rope handles and zipper closure, so you can easily pack it and travel.

(Image credit: Soak&Sleep)

How is the Soak&Sleep New Zealand Wool Pillow hypoallergenic?

If you have severe allergies to anything that can sneak its way into your bed (think dust, feather, and mold) this pillow is a must-have.

Despite being allergic, I live with (and love) my cat Grenzo. I’m also highly allergic to pretty much everything else: grass, trees, dust, mold—the list goes on. My allergist recommended I get serious about my sleep hygiene, and so now I take my fabric choices very seriously.

Wool and cotton are both naturally hypoallergenic materials and they’re easy to take care of. It’s an easy choice for me! The Soak&Sleep New Zealand Wool Pillow regulated my temperature as I slept and kept me sneeze-free.

Is it good value for money?

If you're an allergy sufferer, I'd recommend splashing out on this pick. The Soak&SleepNew Zealand Wool Pillow isn't cheap at $110/£80 for a pair, but it's worth the investment for a good night's sleep. It's also made with the environment in mind, with eco-friendly packaging and sustainability-sourced wool, so it's worth putting your money into this product.

Soak&Sleep does not offer a trial period for this product, but the pillow does come with a five-year guarantee should a manufacturing issue pop up that needs to be resolved.

(Image credit: Soak&Sleep)

How easy is the Soak&Sleep New Zealand Wool Pillow to clean?

As someone who has relied solely on a protector and a pillowcase to keep my pillow fresh (and isn’t really up to speed on how to wash pillows properly), this pillow’s easy care is a big deal to me.

As the pillow is made of wool and cotton, it’s super easy to clean. Throw it in the washing machine at 30°C and tumble dry on low. That’s it. Soak&Sleep recommends washing your pillow every six to 12 months. Even though it’s easy to clean, a pillow protector is still recommended to avoid any stains or spills.

Soak&Sleep New Zealand Wool Pillow drawbacks

As someone who usually uses a firmer pillow, it took me some time to get used to this soft and airy option. When I lay down for the first time, the stuffing puffed up around my head and it felt like I was sinking into the pillow.

For this reason, the pillow felt almost flat at first. Therefore, if you prefer a bouncier or firmer option this might not be the one for you. I persevered and soon came to love the cloud-like feeling of this pillow. So much so, I don't think I'll ever go back!

W&H's verdict

The Soak&Sleep New Zealand Wool Pillow is right up there alongside other premium options on the market. It’s naturally hypoallergenic, easy to wash, and above all, comfortable. What more could you ask for in a pillow?

With excellent breathability, it will keep you cool as you sleep, creating a little micro-climate so you're at the perfect temperate for rest. You can rest easy on this pillow knowing that it’s made with natural, sustainable wool and cotton. If you're willing to invest and want an option that will repel allergens, this versatile, low-maintenance pillow is the one for you.

Yoga nidra—the night-time practice that could transform your sleep

rose.goodman@futurenet.com (Rose Goodman) — Wed, 21 Jul 2021 19:15:00 +0000

Yoga nidra could be the answer to your sleep problems. This typically evening practice is often referred to as restorative yoga as it’s great for relaxation—as opposed to hot yoga, or vinyasa styles, which really get the blood pumping.

One big benefit of yoga nidra is that you can choose where you do it. Some people prefer to lie down in bed and try some of the breathing exercises when they’re ready for shut-eye, while others roll out their mat (our guide to the best yoga mats might be helpful here) and make their practice a part of their bedtime routine.

Many people credit yoga nidra with improving their sleep. It's a natural solution that could either help you fall asleep fast or figure out how to get back to sleep when you wake up in the middle of the night. Prolonged sleep deprivation can have a big impact on your mental and physical health. Practicing yoga nidra for sleep might not be the first thing you think of, but it could be the solution you need to tackle common issues like sleep anxiety, insomnia, and disturbed sleep patterns.

We’ve asked our yoga experts for the scoop on this popular practice so you can lie back, relax and let yoga nidra meditation work its magic before you drift into a peaceful sleep.

What is yoga nidra and why is it so powerful?

Yoga nidra, when practiced correctly, has the power to affect your state of consciousness. "Yoga nidra is a deeply restorative style of yoga which leads you into a state of consciousness between being awake and being asleep,” says leading yoga teacher Sarah Highfield.

“It is also known as ‘yogic sleep’ and is often referred to as a powerful meditation technique to help you relax and rejuvenate."

Calming breath can be a game-changer when it comes to drifting off, sending a signal to the rest of our body that it's time to rest. Highfield continued, "Yoga nidra promotes deep rest and relaxation through a detailed progressive relaxation of your body and breath awareness, which effectively calms your nervous system.”

How yoga nidra meditation works

“Yoga nidra meditation is a pathway to good sleep as it takes you into a conscious state which is akin to sleep and releases tension in your mind and body,” says Highfield.

“People who cannot sleep well, even if they feel physically, mentally, and emotionally tired, are often kept awake because their mind is overactive, and their body feels restless. Yoga nidra works to gradually release all of these small barriers and tensions," she adds.

Not convinced? “Whenever I have had insomnia in the past, yoga nidra has worked wonders in calming me down and preparing me for a deep restful night's sleep," adds yoga instructor Hannah Barrett. "Some people even say that 45 minutes of yogic sleep feels like three hours of regular sleep.”

Similar to sleep-guided meditations, this practice could be a natural cure for insomnia. But remember, allowing yourself to enter this conscious state takes patience. “It is one of deep surrender and the more you practice yoga nidra the more you will find this surrender," says Barrett.

The benefits of yoga nidra meditation for sleep

It reduces anxiety. And if you're looking to improve your sleep yoga nidra is one of the best bedtime yoga practices. This is because it, “calms the nervous system, balancing our parasympathetic (rest and digest) and sympathetic (fight and flight) systems helping to calm the body and reduce stress and anxiety,” says Barrett.
It releases stress in the body, which can also be beneficial if you suffer from physical aches and pains.
Yoga nidra can also help with back pain. Yoga for back pain has long been recommended by experts as it can help relieve any tension which is especially important for aiding restful sleep.
Yoga nidra is a natural sleep solution. If you want to avoid turning to sleeping pills to help you sleep better, it's a great natural alternative.

How to do yoga nidra

The best way to learn about yoga nidra meditation for sleep is to either attend a yoga nidra class at your local yoga studio, or you can do it at home using a recording. But whether you’re an experienced yogi or you’re looking for a yoga for beginners class, everyone can benefit from this practice.

“During the class, you will lie down on your back in a savasana pose, using any props to help you feel completely relaxed and comfortable,” says Highfield. “For extra comfort during the practice, lots of people will place a blanket on top of themselves, or place a cushion under the knees, or put an eye mask on.”

Once the meditation begins, all you need to do is simply keep your eyes closed, remain still and listen. “Try not to worry if your mind wanders off at any point, if you notice that happening, bring your attention back to the voice that is guiding you,” says Highfield. “Sometimes, people fall asleep during the meditation and if that happens, that’s OK too, as you will still receive the benefits because your unconscious mind will continue to absorb the meditation."

There’s no way to do a yoga nidra 'wrong' so long as you listen (without listening too hard) and relax, whatever your experience, the practice will still destress your body and mind.

Yoga nidra videos on Youtube

Want to give it a try? There’s plenty of guided yoga nidra on Youtube so you can find a video to suit you. Here are three picks that we love:

1. Yoga nidra deep relaxation

Time: 20 minutes

Great for beginners, this video will not only give you a guided mediation but you can see clearly how to get into the pose.

2. 20 minute-beginner deep relaxation

Time: Five minutes

Don't have time to commit to a longer video? There's no need to miss out completely, this five-minute practice will still allow you to relax your mind and body.

3. Full guided yoga nidra for inner peace and calm

Time: 20 minutes

If you're in need of a full wind-down experience, this video provides both a full body scan and guided yoga nidra meditation.

Could a sleep divorce be the secret of a happy marriage?

ali.horsfall@ti-media.com (Ali Horsfall) — Wed, 09 Jun 2021 15:47:52 +0000

Opting for a sleep divorce may seem drastic—especially for happy duos who do enjoy sharing a bed. Surprisingly, though, it's an increasingly popular way for couples to get their kip. And, if you or your partner are regularly struggling to nod off, it could be the solution that saves your sleep and improves your relationship, too.

“While this may seem unusual, it’s not something to worry about,” says sleep expert Dr Nerina Ramlakhan. “If you are struggling to get a good night’s sleep don’t pressure yourselves to sleep together. It is important to remember that sleeping separately doesn’t mean there is something wrong with your relationship.”

So, if you've already invested in the best pillows, but you’re still lying awake at night and it’s beginning to take its toll, sleeping solo could be the next thing to try. Here’s how to successfully navigate a relocation to the spare room.

What is a sleep divorce?

The term is used when a couple chooses to sleep apart, despite being together and happy within the relationship. The decision to sleep separately prioritizes quality rest so that one or both partners benefit from a better night’s sleep than they'd get in the same bed. When it comes to how to sleep better, it's an easy technique.

In fact, studies show that sharing a bed can considerably impact our sleep. Research by Silentnight and the University of Leeds revealed that 40% of people have trouble sleeping due to their partner’s snoring.

So, if you've sipped on the best sleep teas or tried to drift off listening to guided meditations, and you still can’t go down, a sleep divorce could be for you. And you wouldn’t be alone. There’s been a rise in couples retreating to rest in separate bedrooms. On average, this happens four nights a week, according to research by Eve Sleep.

(Image credit: Getty Images / Westend61)

Who should try a sleep divorce?

There are many reasons why an otherwise happy couple may choose to sleep apart, says relationship therapist Alison Tinsley.

Some factors that prevent sleep compatibility might be behavioral and can be sorted with good sleep hygiene habits, but other reasons may be medical and unpreventable. Either way, if you or your partner’s rest is regularly being disturbed it could be time to take action.

You might decide a sleep divorce is appropriate for your relationship due to any one of these common sleep-stealers:

Health conditions
A sleep divorce could be for the short-term, such as following surgery or during a bout of illness. Or it may be a long-term option due to illness, such as chronic respiratory disease where noisy equipment may need to be used during the night, or a condition that requires frequent trips to the toilet.
Menopausal symptoms
Up to 80% of women are affected by hot flushes during menopause due to hormonal changes and many may find that night sweats are easier to manage when sleeping alone.
Snoring
Unsurprisingly, being kept awake by a partner’s nocturnal rumbles is the most common co-sleeping complaint, with nearly half of couples citing it as a reason to impose a sleep divorce.
Out-of-sync schedules
Shift patterns at work, different waking and bedtimes, or even one person’s use of digital devices in bed can be disturbing when trying to sleep—all good reasons for relocating to another room.
Irritating habits
How is it that duvet-hogging, tossing and turning, sleep talking and even a partner's sleep position all seem so much more intolerable in the middle of the night? If you're regularly kept awake by your partner’s bad bed habits, a sleep divorce can prevent resentment from building.

(Image credit: Getty Images / SuperStock / Jon Feingersh Photography)

The benefits

The most obvious benefit of a sleep divorce is a blissful, uninterrupted night’s sleep where you can prioritize your own comfort and wake up feeling refreshed. So, if you need more space for one of the best pillows for neck pain or your sleep problems make it hard for you to be lying next to someone, it could do you a lot of good.

“Data shows that on average we're getting 6.7 hours of sleep a night, which is at least1.3 hours less sleep per night than the recommended eight to nine hours rest,” says Dr Ramlakhan.

“Sleep is important as it allows our bodies to rest, recover and recuperate for the following day, so we need to ensure we are getting as least eight hours nightly.”

You may also find that your relationship improves after having a few nights of adequate shut-eye. Being tired, especially if that’s chronic tiredness, can often lead to irritability and an ongoing low mood, says Alison. “It therefore makes sense that getting the right amount of sleep will positively impact a couple's psychological health and therefore their ability to engage well with each other.

“Communication is likely to be more effective when a couple is relaxed and at ease rather than being drowsy or short-tempered due to a lack of quality sleep,” she adds. “When rested, there is also greater energy between a couple and more motivation to be loving towards each other.”

Making continued caring, meaningful or even fun deposits in each other’s love tanks—rather than tired sniping over who does the washing up—means a relationship is much more likely to thrive. “Sex can also be more enjoyable and adventurous if each partner is fresh and alert rather than being sleepy or irritated by their partner's advances,” says Alison.

Is sleeping in separate beds bad for marriage?

The success of a sleep divorce depends on whether both people in the relationship are in agreement about the arrangement. The downside of sleeping apart is that one half of the couple may feel neglected or lonely over time if it wasn't what they really wanted.

“Negotiating so that both people get some of their needs met is important. If not, tension and discontent could creep into the relationship,” warns Alison. “Sleeping separately can actually improve a relationship if sleep habits improve. Whilst for others, it is important to ensure closeness and intimacy is retained in other creative ways.”

Both you and your partner should be involved equally in the decision-making process of a sleep divorce, rather than one person imposing their will on the other. It’s also important that no one gets the short straw—such as sleeping on an uncomfortable sofa or in a noisy room—which may negatively impact sleep further in the long term.

How to suggest a sleep divorce

If you want to try solo sleeping, then it's best to avoid springing the idea on your partner at bedtime. Alison suggests having an open and honest conversation during the day where you can talk through the sleep benefits of having separate beds.

“As an introduction, you could explain how lack of sleep has become problematic for yourself or both of you,” she says. “Ask for suggestions on how sleep could be improved and then float the idea of a trial two, three, or four-night sleeping-apart experiment.”

Talk about each other’s concerns and fears and plan a review after the experiment to see what worked well and what could be improved. Making adjustments and being flexible is vital if the arrangement is to succeed and you might find you only need one or two nights of sleeping alone before you feel recharged enough to come back together.

You may also want to avoid using the term “sleep divorce” initially! “Words do carry weight and the word divorce implies that is what will follow after separate beds,” says Alison. “Phrasing the idea of sleeping differently is less threatening than implying a permanent separation is on the cards.”

(Image credit: Getty Images / Cavan Images)

How to have a successful sleep divorce

Sleeping in a different bed may feel strange to some people. If you sleep separately, maintaining intimacy in your relationship requires a shift in mindset, says Alison. “Sleeping apart could be an opportunity to develop your relationship in fresh and exciting ways rather than seeing it as a nail in the coffin,” she says.

Prioritize your relationship several times throughout the day to keep a feeling of closeness between you and your partner. You could try these ideas:

Surprise each other with a little gift.
Have an impromptu date night out.
Make regular acts of kindness or thoughtful gestures.
Steal an affectionate kiss, snuggle up together in front of the TV—even sex on the sofa can be a novelty.
Send a sexy, funny or caring text when apart during the day.

A sleep divorce is a perfect opportunity to re-discover how to have good sex. “Actively making time for sex and intimacy during the day or in the evening before going to bed will help with connectedness,” says Alison.

Mixing up a sleep-apart routine by sharing a bed one night midweek and another at the weekend, means togetherness is never more than a few periods of sleep away. Regular weekend retreats to reconnect can also be scheduled in the diary.

Why communication is key

It’s important to keep talking about what’s working and what's not when having a sleep divorce. If either partner isn’t happy with the bedtime arrangements, keeping quiet will only lead to relationship problems further down the line–even if you’re enjoying more sleep.

"A willingness to experiment, while seeing each person’s needs as equal, will keep the relationship on track when navigating a sleep divorce," says Alison.

What is sleep hygiene and why is it so important for a great night’s sleep?

grace.walsh@futurenet.com (Grace Walsh) — Fri, 04 Jun 2021 17:09:28 +0000

Sleep hygiene is all about improving the environment you sleep in, both mentally and physically, to allow you to get to sleep easier. It includes making sure you've got the right setup in your bedroom, limiting distractions, and creating a good daily routine to help you get in the mood for sleep.

Often, we know what it takes (in theory) to sleep better but putting it into practice can be a little harder. When we hear the word 'sleep schedule', it's sometimes not clear exactly what that means. Equally, improving your 'sleep environment'. Beyond having comfortable bedding, what does this mean?

If you're looking to learn how to sleep better, improving your sleep hygiene could be the answer. So here, with the help of several sleep experts - including a nutritionist and scientist - we reveal what it really means to do this and why it's important.

What is sleep hygiene?

Sleep hygiene is a set of rules that outlines how we can sleep better at night and it's made up of several contributing lifestyle and environmental factors, says physiologist and sleep specialist Dr Nerina Ramlakhan. "It includes instructions for a good daily and nightly routine, a comfortable bedroom environment, a sleep schedule, bed comfort, and the ability to switch off and relax when our head hits the pillow at night."

The phrase was first coined and these rules were recommended by Peter Hauri in 1977 in his book The Sleep Disorders. Providing that you can harness these factors, research from the likes of North Dakota University and Qazvin University of Medical Sciences suggests that you'll be able to sleep uninterrupted at night. However, as newer research by the University of Sydney points out, it's often a lot more complex than this. The study says that current practices don't consider important factors that can affect sleep, such as emotional stress, daytime exposure to light, and how hard it can be to change our habits.

Other research in recent years has also made space for advancements in technology, such as the problems linked with mobile phones and blue light at night. Overall, the studies agree that sleep hygiene recommendations need to be more individualized because we all react to a loss of sleep differently and so will need slightly different sleep hygiene rituals.

(Image credit: Getty Images)

Why is sleep hygiene important?

Lacking sleep hygiene simply means you'll struggle to fall asleep fast and stay asleep at night, as the idea behind the concept is to make the perfect routine and environment for you to sleep in. It's the potential for a lack of sleep that makes sleep hygiene so important, as Dr Ramlakhan, who is also the resident sleep expert for Silent Night explains. "Poor sleep hygiene can result in exhaustion, which can limit our concentration span, creativity, and overall thinking capacity," she says. Below, she highlights some of the other key side effects of poor sleep hygiene and sleep deprivation.

Weakened immunity: "Sleep and rest are required to strengthen the immune system, which helps us fight off all kinds of infections. If sleeping becomes irregular, the immune system weakens and makes us more vulnerable to illness and infection."
Negative mood: "Prolonged sleeping difficulties can result in irritability and tetchiness, as well as more long-term mental health problems, such as anxiety and depression."
Weight gain: While weight gain can be attributed to numerous causes, a lack of sleep does play with our appetite, spiking our hunger hormones. "This can often result in overindulgence, even after eating a full meal," she explains.
Physical health issues: A lack of sleep can cause issues for us physically as sleep is pretty essential for growth and repair in the body. Dr Ramlakhan says common physical side effects include "issues such as eczema, psoriasis, headaches, migraines, and hormonal and menstrual irregularities."

How to improve your sleep hygiene

1. Develop a sleep schedule

"One of the best things you can do to help you to get your circadian rhythm back in sync and feel fully refreshed during the day is to establish a set sleep schedule," says Rob Hobson, a nutritionist and sleep specialist. "This means going to bed at the same time every night and waking up the same time each morning."

The best time to sleep and wake up will be personal to you, as will how long you should sleep, depending on what you feel your body needs. "You can follow the natural flow of your circadian rhythm by going to bed at around 9 or 10 pm," says Hobson, who is also the author of The Art of Sleeping and the lead nutritionist at Healthspan. "This is when your body naturally releases the sleep hormone melatonin. This secretion stops naturally at around 7 am."

Another method to develop a good sleep schedule is to work within the sleep stages, all of which are needed for a beneficial night's sleep. "It's thought that you will feel more fully refreshed if you wake at the end of a full cycle of the stages," he offers. "If you want to work in cycles, you can calculate the number of hours to sleep accordingly. If you want to get five full cycles then that would mean getting 7.5 hours of sleep."

Also, he adds, don't be afraid to lean into your natural sleeping behaviors if you're looking to learn how to sleep better. "If you're a night owl, you'll naturally feel sleepy much later in the night than a morning lark, as the names go, so you may need to adopt a way of life that allows you to wake up later in the morning. This could mean scheduling work later in the day or moving work hours around to start and finish later."

(Image credit: Getty)

2. Create a bedtime routine

While elaborate multi-step routines and nighttime rituals may not be something many of us have time for, it's worth incorporating some kind of routine into your evening to make sure your brain is in the mood for sleep. As the new research by the University of Sydney points out, it's important to wind down after the day and deal with any emotional stress before bed.

"Most people flop into bed after a busy day without giving their brains or body a chance to unwind," warns Dr Neil Stanley, the former head of sleep research at the University of Surrey. "Quite simply, they've forgotten how to relax."

Dr Stanley recommends creating a 30-minute wind-down bedtime routine to program your brain into recognizing that sleep's on the horizon. Much like a Sunday reset, a bedtime routine should involve limited distractions and stimulating activity, which means putting your phone to one side and lowering the lights.

"Find something that relaxes you instead," the doctor suggests. "We're all unique, so different things work for different people." Here, he recommends some elements to incorporate into your bedtime routine:

Have a warm bath: "It dilates blood vessels in your extremities and cools the body once you leave the tub, mimicking the natural drop in temperature your body needs to sleep," Dr Stanley tells us.
Enjoy a hot milky drink: "Choose a bedtime drink, such as milk, that contains tryptophan, a natural sleep-promoting amino acid. Snacks, such as a banana or turkey sandwich contain it too, but you should avoid big meals late in the evening. You could also try relaxing with a variety of sleep teas."
Practice yoga or meditate: "Try a breathing technique where you breathe through your nose, using your abdomen, not your chest. Breathe in for three seconds, then out for three. Pause for three seconds before breathing in again. Repeat for three minutes. You could also try some bedtime yoga to relax your body and mind or one of the best sleep apps."
Write a to-do list: Feel your mind racing? Some manifestation before sleep could be the answer. "An hour before bed at least, write a to-do list that will help you put the day to one side and focus on relaxing."
Exercise at least three hours before bed: Working out can do wonders for our sleep, but you should leave at least three hours between getting home from your workout and trying to go to sleep, says the doctor. "This will give your body temperature a chance to cool."

3. Put your phone to one side

Our phones and particular apps (looking at you TikTok) can help distract us from the stress of the day, we all know the eye-aching feeling of pulling ourselves away from a screen after too many hours spent scrolling.

Research by Colombia University outlines just how damaging blue light, i.e. the light our phones emit, can be for our sleep. The study found that exposure to this light may affect sleep by suppressing melatonin, which is the hormone we need to fall asleep, and causing neurophysiological arousal. Essentially, when we look at our phones, our brains think it's time to be awake - and it can be quite hard to convince them otherwise.

"Avoid looking at a screen in the evenings if possible," agrees Dr Stanley. "Swap an hour in front of the TV for a magazine or a book, as screens stimulate rather than calm the brain." And if you wake up in the middle of the night and want to get back to sleep, the same rules apply: opt for 10 minutes of reading rather than scrolling in the early hours.

4. Declutter your space

"Of all the things I talk about when it comes to sleep, the bedroom oasis is a game-changer and something many people do not pay enough attention to," says sleep specialist Hobson.

Mess causes stress, the saying goes, so make sure to tidy up your space every evening before getting into bed. If your bedroom is a workspace during the day, tidy up your desk and switch off any standby lights when you sign off. This will help turn your workspace into a sleep space.

5. Check your bedding

No one likes a lumpy mattress, but many of us put up with our bedding because investing in a new mattress and pillows can be an expensive endeavor. If you're able to though, it could help you sleep better.

"If your mattress is more than seven to 10 years old then think about replacing it," says Hobson. "It could be causing you joint pain and poor sleep. A new mattress may be the solution. This is a big investment, so take your time to decide on what works best for you and shop around."

Your pillows should be supportive and comfortable as well, but not too soft or too hard. Investing in the best pillows for neck pain could be particularly beneficial for those dealing with back and neck problems. Choose hypoallergenic bedding as "they are made of natural fibers, usually cotton, and not only do they ward off bugs that cause allergies but also help to maintain body temperature during the night," says the sleep specialist.

If you're not able to change your mattress or pillows, it may be worth learning how to clean a mattress to give it a new lease on life.

(Image credit: Getty Images)

6. Keep the room cool

It feels nice to be cozy and warm in bed but keeping the room a little cooler has been shown to help us fall asleep fast. Most doctors and research studies, including that of the University of Basel suggest keeping your bedroom thermostat at 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) where possible.

If it's the summer and you're struggling with how to sleep in the heat, there are a couple of things you can do, such as applying a wet flannel to your extremities, keeping your hands and feet out of the covers, and opening the windows.

7. Keep your room dark

As mentioned, light plays a huge role in how well we can get to (and fall) asleep. It's not just artificial light that's an issue though. Sunlight plays a key role in regulating our circadian rhythm, a body clock that essentially tells us when to sleep.

Studies by Brigham and Women's Hospital and Harvard Medical School found that participants who were exposed to light during the hours they'd normally be asleep had a later onset of melatonin (up to 99%) and less melatonin production throughout the night, meaning they found it significantly harder to fall asleep.

"Try blackout curtains or blinds, particularly in the summer when sunlight streaming into your bedroom in the early hours can disrupt your sleep," says Hobson. "If possible, wear light, cotton nightwear to keep you cool."

8. Exercise outside during the day

Also noted in the newer research by the University of Sydney is the need for daytime exposure to light. While it's something to avoid at night, this is something we need in the morning to keep our circadian rhythm on track.

Dr Stanley says, "Light in the morning will inhibit the production of melatonin, signaling that it's time to wake up, and keeping our energy levels up in the morning. One way to make sure you get plenty of this is to start your day with a walk. Whether it's walking meditation or more of a speed walk that's up to you, but the combination of exercise and daylight first thing in the morning is proven to set us up best for the day and help us sleep at night. Research conducted on nearly 400 women by the Queensland University of Technology found a significant link between physical exercise and time spent outdoors and the length of time they were able to sleep for.

9. Practice some self-care

Looking after yourself and implementing some self-care into your nighttime routine is important too. It's supposed to be a relaxing process after all. So, get that lovely scented candle burning before bed, and invest in a soothing bed linen spray, or another one of the best sleep aids and you may be able to fall asleep in three minutes or less.

If you're going to pick up a pillow mist or candle, Hobson has the following suggestion: "Try scents such as lavender, ylang-ylang, or lemon balm–in fact, just use a scent that means something to you and helps you to relax."

What’s causing your sleep anxiety and how to overcome it

Rachel Mantock — Thu, 27 May 2021 12:26:19 +0000

Sleep anxiety can become a self-fulfilling prophecy, starting off a vicious cycle of being unable to sleep because of anxiety and then a lack of sleep causing more anxiety.

Despite having the best pillow for comfort and support, a solid bedtime routine with lots of wind-down time, and good sleep hygiene, many people are unable to nod off at night.

Research shows women are more likely to suffer from insomnia than men. And this can create night-time anxiety caused by everything from hormone changes to lifestyle factors. This inability to fall asleep at night can also be caused by anxiety disorders, and the lack of sleep can then lead to further anxiety at the thought of another sleepless night.

Luckily, hope is not lost—there are many common causes of sleep anxiety and ways you can overcome it to get back on track to a good night’s sleep.

What is sleep anxiety?

Defined as a fear of going to sleep at night, sleep anxiety falls under the sleep disturbances umbrella. Also known as sleep phobia, or somniphobia, some psychologists see it as performance anxiety.

“Some people may worry about not getting enough sleep and develop a type of performance anxiety,” says clinical psychologist Dr Elena Touroni.

When suffering from sleep anxiety, there’s a disconnect between feeling exhausted and the body being able to fall asleep. Dr Touroni explains that some people are unable to sleep at all or have scattered, disrupted sleep cycles.

“If they eventually do manage to nod off, their sleep is often disrupted and not restful,” she says. “We’re supposed to feel sleepy and relaxed when it's time for bed. But sleep anxiety can leave us feeling the exact opposite. That’s because sleep anxiety triggers our fight or flight response.”

This stress response is activated when we’re faced with danger or a threat, triggering a surge of adrenaline to deal with the threat—not particularly helpful if there is no imminent danger and we’re trying to sleep.

Sleep anxiety symptoms in women

High levels of stress hormones cortisol and adrenaline do a push and pull dance with sleep anxiety and can cause:

Heart palpitations
Shortness of breath
Loss of concentration
Racing thoughts
Sweating
Nausea
Difficulty falling asleep or staying asleep
Nervous feelings
Restlessness
Feelings of worry

What are the most common causes of sleep anxiety for women?

Sleep anxiety can be caused by many different factors, but the most common causes of sleep anxiety in women include the menopause or the perimenopause, diet, sleep disorders, stress and general anxiety.

1. The menopause and perimenopause

According to Dr Gabi Macaulay, who specializes in hormonal health, when women are in their 40s and 50s and enter the perimenopausal stage, they could be more likely to suffer from sleep anxiety.

“At this stage, women’s estrogen levels can become really high and then suddenly really low,” she explains. “Their progesterone levels begin to decline and women can experience sleep disturbances if their progesterone is low because it has a sleep-inducing effect on the brain.”

Dr Macaulay notes melatonin, which is the sleep hormone responsible for regulating sleep patterns, is also on the decline during the menopause. The reduction in melatonin can cause insomnia, disrupted sleep cycles and sleep anxiety.

“It’s not uncommon for women experiencing perimenopause to wake up in the middle of the night feeling anxious,” explains Dr Laila Kaikavoosi, founder of The Online Menopause Centre.

“Fluctuating progesterone levels can cause sporadic or more regular bouts of anxiety, especially at night. Even just feeling irritated by night sweats and hot flashes at night can trigger anxiety around sleeping.”

Lisa Artis, deputy CEO of The Sleep Charity adds, “Many people will experience bouts of insomnia from time to time, but menopause-related insomnia can stretch on for weeks and months if not properly treated. Menopause can be a key trigger of insomnia because of some of the physiological and psychological changes women experience during this time. The effects of menopause on sleep can be chronic and life-debilitating given the longevity of the menopause process, which is why it's important to seek treatment for how you’re feeling.”

As women go through the menopause, estrogen levels further decline and this can also result in more frequent urination at night, which can disturb your sleep. Expecting that your sleep is going to be disturbed by, for example, needing to urinate, can also create an ominous sense of anxiety around sleeping, Dr Kaikavoosi explains.

2. Diet

Alcohol, caffeine and nicotine all disrupt the balance of chemicals which regulate the hormones that make you feel calm and ready to sleep.

Dietitian Jane Clarke often meets women with sleep anxiety in the course of her work. She says that while illness and external stressors create a symptom and cause cycle, diet is often an overlooked factor in bad sleep.

“Digestive disorders are hugely common in women over the age of 35 because of hormone fluctuations and how this impacts the gut,” she says.

Clarke adds, “Conditions like IBS, general bloating discomfort, indigestion and constipation all disturb your sleep, and the food we eat can worsen these conditions.”

3. Sleep disorders

Having a sleep disorder such as insomnia or sleep apnea can also create night-time anxiety, as can recurring common nightmares.

“Insomnia can cause increased anxiety at bedtime and it’s often interlinked with anxiety, with one exacerbating the other,” says Dr Mariam Adegoke.

Dr Guy Meadows, the founder of the Sleep School, explains that usually the trigger causing a person's insomnia, such as short-term stress, is gone by the time they visit him at his clinic. It’s then the anxiety about their sleep problems that make them more anxious and keep them up at night.

“Someone who suffers from insomnia can start to fear going to bed because they know sleep will elude them,” Artis adds, “Just like someone who suffers from nightmares or sleepwalking may dread going to sleep because they're worried about having a horrific nightmare or sleepwalking.”

Sleep apnea, a condition where the airways become narrow during sleep causing a person's breathing to stop and start, can also cause sleep anxiety as they may worry about their condition and breathing in the night. If you think you may have sleep apnea, snore loudly and feel very tired during the day, you should speak to your doctor for further advice.

4. Stress and anxiety

Through his work at the Sleep School, Dr Meadows often finds his female clients are anxious and worried about not sleeping, which in turn causes their sleepless nights.

“When they worry about not sleeping, a vicious cycle is created whereby the more you worry, the less you sleep and the less you sleep, the more you worry,” he adds.

“When someone is anxious, they have a heightened mental state of awareness and an overactive mind, putting them in a state of fight or flight that will make it harder for them to fall asleep or stay asleep,” Dr Meadows explains. “The problem then is if they're experiencing poor sleep it shuts off their prefrontal cortex, the rational part of the brain, and pushes their amygdala, the emotional part of the brain, to be more active which means they experience more anxiety.”

Sleep anxiety can also happen as a result of other anxiety disorders, such as social anxiety, panic disorder, PTSD or depressive disorders, says Dr Adegoke.

Dr Tourini points out some women with sleep anxiety dread sleepwalking or sleep paralysis, or worry about fires and burglaries at night.

“People with generalized anxiety disorder (GAD) might find night-time particularly challenging, too,” she adds. “Without anything to distract them from their thoughts, they may get anxious and ruminate over past experiences or future concerns. The idea of lying awake worrying may make them nervous about bedtime.”

What are the treatments for sleep anxiety?

Depending on your symptoms and the root cause of your sleep anxiety, treatment can include cognitive-behavioral therapy (CBT), exposure therapy (ET), mindfulness techniques, or medication.

Bedtime yoga or breathing exercises can be particularly helpful for some women, too, as part of their evening routine. Some of the most common treatments include:

1. Hormonal treatment

If perimenopause is suspected as the root cause of your sleep anxiety, Dr Macaulay says she often prescribes micronized progesterone — a synthetic progesterone drug that is bioidentical to the progesterone that ovaries naturally produce.

“Micronized progesterone can be more effective than a progesterone patch that releases a steady amount of the hormone throughout the day,” she explains. “This is because we can tailor it to give women a surge of bioidentical progesterone at night to really help them sleep.”

2. Develop good sleep hygiene

A daytime routine and a better bedroom environment that promotes restful sleep can be key to reducing sleep anxiety. Good sleep hygiene will ensure you are relaxed and ready for rest when you get into bed. Some easy ways to practice good sleep hygiene include:

Set an alarm to wake up at the same time every day
Develop a bedtime routine full of relaxing things you enjoy, such as meditation or a warm bath
Eat a well-balanced diet and avoid caffeine for at least six hours before bed
Figure out what relaxation techniques work for you. This could be yoga nidra, sleep guided meditation or reading
Exercise for at least 30 minutes a day, but never within the two hours before bed
Remove screens from the bedroom and make it a comfortable and snug place that’s there for sleep only
Invest in the best pillow for your sleeping position and the most comfortable duvet
Avoid screen time for at least 90 minutes before bedtime
If you are unable to sleep, break the cycle and change your surroundings by going into another room and reading, then try again
Keep a sleep diary using a sleep apps to help you establish what works best for you
Avoid napping during the day

3. Remove diet triggers

If you’re struggling with sleep anxiety, try cutting out caffeine close to bedtime and swap your evening tea for a sleep tea instead. Low omega 3 and vitamin D levels can also impact how the brain regulates sleep and anxiety. Plus, supplements for sleep such as a magnesium supplement can promote a peaceful sleep cycle, as it aids calmer central nervous system functioning.

Dietitian Jane Clarke says that we associate creamy beverages rich in magnesium and calcium with sleep. This can be traced back to childhood when we gulped down full glasses of milk before bed. Only the texture has to be creamy, so plant-based milk will work well for this method, too.

"This approach is really reminiscent of childhood, a kind of Pavlovian relaxation technique," she explains. "Lavender milk recipes are especially great for promoting relaxation before bed."

Avoiding self-medicating with alcohol or drugs is also important. Dr Macaulay says these can be ”counterintuitive and only mask rather than treat the underlying problem.”

4. Avoid sleeping tablets long term

Sleeping tablets are typically designed to be taken temporarily when someone is sleep-deprived and their body needs extra support to help them rest. Dr Macaulay says they induce a “fake sleep” that doesn’t properly allow the brain to rest like natural sleep does in a REM (rapid eye movement) state.

“You often wake up feeling tired but can eventually begin to tolerate sleeping tablets,” she explains. “They can cause withdrawal symptoms like severe headaches and long-term use increases your risk of dementia, so they are best avoided as a long-term treatment for any sleep disorders.”

What to do about night-time anxiety

If you find yourself feeling anxious before you go to bed or having anxiety attacks at night, there are a few steps you can take to kickstart your parasympathetic nervous system, which is responsible for rest and digestion, and neutralize the sympathetic nervous system, aka the body's fight or flight response.

Dr. Meadows recommends:

Rest in bed even if you can't sleep: “If you can't sleep, resting in bed is the next best thing,” says Dr Meadows. “You're still benefiting from the restoration, energy conservation, memory processing, and growth and repair occurring.”
Ground yourself in the moment: “The simplest way to do this is to notice the sense of physical touch between you and your bed,” Dr Meadows explains. “Get out of your head and into your bed, and bring your attention to what you can feel. This could be your back against your mattress or your face against the pillow.” Coming into the present physical moment can help reduce overwhelming feelings of panic.
Move your attention internally: “You can then go a little further and move internally, using your breath as an anchor,” suggests Dr Meadows. “You're not deep-breathing, just feeling the rise and fall of your breath.” If you start to notice anxious thoughts at this point, Dr. Meadows suggests saying to yourself “There goes my mind again, that's okay, I'm just going to bring it back to my breath”. When you notice the anxious thoughts and become aware of them, you're training the rational part of your to create perspective.

When should I see a doctor about sleep anxiety?

If your sleep is having a significant impact on your day-to-day activities and causing you psychological distress, you should contact your doctor for further advice.

“We all struggle to get to sleep from time to time,” says Dr Touroni. “But if your sleep problems persist and sleep anxiety is affecting your day-to-day life, it’s important that you seek help. Sleep deprivation isn’t something to dismiss.”

How your sleeping position could be affecting your health

sarah_finley@ti-media.com (Sarah Finley) — Wed, 24 Mar 2021 17:43:43 +0000

We all have a preferred sleeping position, whether you gravitate to the fetal position, snooze on your front or prefer to spread out on your back when you drift off. You work with what feels good for you, but could your go-to position be impacting your health?

While having the best pillow for your sleeping position is important to ensure you're supported and comfortable throughout the night, your actual sleeping position can affect your health, particularly impacting your body alignment and how you'll feel when you wake up the next day.

To help you understand more about sleeping positions and the effect they can have, we spoke to the experts. They shared with us the pros and cons of each sleeping position, from those that can cause back pain at night to the positions that can affect conditions such as sleep apnea.

And if you do suffer with neck pain after a night's sleep, see our guide to the best pillows for neck pain.

What are the best sleeping positions?

According to Dr Verena Senn, sleep expert at Emma Mattresses, the best sleeping position for you is very much down to individual preference. What you find comfortable could be very uncomfortable for someone else.

“The most popular sleep positions are on our side, stomach or back, and whilst all have benefits, some positions offer more benefits than others,” Dr Senn explains.

But, Dr Senn adds, “It’s important to remember we are all mixed sleepers and tossing and turning all night isn’t necessarily a bad thing. Moving around whilst sleeping helps to relieve pressure from the body, allowing for maximum regeneration.”

While we shouldn't worry too much about the position we fall asleep or wake up in, there are a few things to keep in mind when it comes to how different sleeping positions could impact your health.

(Image credit: Getty Images)

The fetal position

The fetal position, on your side with your legs tucked up into your body, mimics how you were in the womb, and research shows that 41% of us adopt this position when we sleep.

But how can it affect our sleep and our overall health? If you’re a snorer then this is a great position to lie in, as it relaxes your throat and nose area. However, if you wake up a lot in the night with upper or lower back pain, it could be down to this sleep position, says Dr Guy Meadows, from Sleep School app

“While it comes with many of the same benefits as sleeping on your side, it takes your spine out of neutral alignment, increasing the chance of pain-related sleep disturbance,” Dr Meadows explains.

Sleeping on your stomach

Even if we don’t choose this position, when moving around in our sleep some of us find ourselves waking up on our front, often with our arms feeling numb and tingling. But, if you do actively choose to sleep in this position, you could be putting pressure on other parts of your body.

“Although it’s one of the most popular sleep positions, sleeping on your stomach is not recommended, as it can put intense strain and pressure on the spine, whilst also causing both neck and back pain,” says Dr Senn.

Dr Meadows explains how this position could have long and short-term effects on your health. “The risk of waking up with numbness and tingling also increases, due to trapped nerves. Over time, sleeping in this position is likely to make your mornings, at best stiff and achy and at worst painful and with the need to visit a physiotherapist.”

Sleeping on your side

For many, sleeping on their side is the most comfortable of the sleeping positions. In fact, research shows an overwhelming number of us choose to sleep on our side.

Dr Senn believes there can be some benefits of adopting this position. “Sleeping on your side has been found to be particularly beneficial as it’s been shown to cause less back pain. Sleeping on your left side has also proved to be particularly good for expectant mothers, as healthy blood flow is increased, ensuring optimal oxygen supply for both the baby and the mother.“

But, the sleep doctor adds, “Sleeping on your side can also cause intense pressure in the shoulder and neck area, although a pillow specifically designed for neck pain can help correct this for a comfortable night’s sleep.”

If you’re adamant about sleeping on your side, make sure your pillow is the right size and firm enough for you. “As a rule of thumb, choose a pillow that continues the natural line of your spine, all the way from your lower back to your head. You’ll know it’s right because your neck and shoulders will be relaxed and your airway open,” adds Dr Meadows.

Sleeping on your back

While sleeping on your back is often thought to be a great way to avoid wrinkles, Dr Meadows points out that the health risks of lying flat on your back could outweigh those potential anti-aging effects.

“Medical conditions such as snoring, sleep apnea, acid reflux and poor circulation, are just a few that can be made worse by lying flat all night," Dr Meadows explains.

If you’re a snorer, this position could trigger it or make it worse, says Dr Senn. “Lying on your back causes the base of your tongue and soft palate to collapse to the back wall of your throat.”

(Image credit: Getty Images)

The best sleeping positions for couples

Over half of us share a bed with someone and while some people can find it annoying and avoid their partners while they snooze, others like to cuddle up to each other.

Research shows that over half of us turn our backs on our partners in bed, which is fine if both of you are happy to sleep this way. But, cuddling up to your partner, or spooning at night, can increase your level of the bonding hormone oxytocin, which in turn decreases cortisol – otherwise known as the stress hormone.

In other research by the University of Hertfordshire it was found that only 4% of couples spent the night facing each other. But 94% of participants who spent the night in contact with one another felt happy in their relationship, compared 68% of those who weren’t in contact during the night.

While it’s important that you and your partner pick the right sleeping positions for your own individual needs, if you're feeling a little disconnected from each other, make it part of your bedtime routine to get into bed earlier than normal and spend some time spooning or chatting face to face before you both switch to your go-to sleeping positions.

Your most Googled sleep problems solved: from insomnia and night sweats to the best positions to stop pain

rose.goodman@futurenet.com (Rose Goodman) — Fri, 26 Feb 2021 17:43:16 +0000

Sleep problems can have a huge impact on how we function day-to-day, from our productivity levels to how we manage stress. But the good news? You don't have to put up with these worries any longer.

Whether you're concerned about a potential sleep disorder or are suffering from neck pain and looking for the best pillow to alleviate your discomfort if you're anything like us you probably turn straight to Google for the answer.

Like tongue pain and vagina problems and 'why does my pee smell?' 'why can't I sleep' and other sleep problems are some of the most Googled questions as we all try to figure out the best way to look after our bodies and minds. Luckily, we've got the experts on hand to help you tackle your most searched sleep problems, explain what might be causing your restless nights and how you can fix them fast.

1. Does melatonin really help you sleep better?

Your sleep problems may be caused by a decrease in the sleep hormone melatonin. This is highest at night, and it essentially helps control our sleep cycle, allowing us to drift off in the evening and wake up in the morning when levels decrease again. Our melatonin levels naturally decrease as we age and can also reduce as a result of certain diseases, such as cancer and type 2 diabetes.

However, melatonin is available as a supplement – mainly to treat sleep problems in adults aged 55 and over, and comes as slow-release tablets or in liquid form.

“Research suggests that melatonin supplements might be helpful in solving sleeping problems, such as delayed sleep phase one,” says Rob Hobson, head of nutrition at Healthspan. This is our first stage of sleep which lasts from one to five minutes before moving into stage two.

The main concern with taking melatonin supplements for sleeping problems is the risk of becoming dependent on them. “There is very little research into the long-term impact of melatonin use,” adds sleep expert James Wilson AKA The Sleep Geek. “I have worked with people who are good sleepers but have taken melatonin to overcome jet lag. Their body gets used to the overdose, and when the melatonin supplement is removed, they start to struggle to sleep, even when not traveling.”

The best thing you can do is change your sleeping behaviors before turning to supplements.

2. How to sleep in the heat?

Sleeping in hot weather can be problematic. “In order to sleep well, there needs to be a fractional temperature difference between our body and brain," says Silentnight's sleep expert, Dr. Nerina Ramlakhan. "In other words, a warm body and a cool head.”

Try these tips to stay cool during the warmer months...

Stop your bedroom from overheating during the day by keeping curtains and blinds closed.
Use light bed sheets and a low-tog duvet to ensure your bed temperature stays low.
Stay well hydrated during the day.
Take a cold or lukewarm shower before getting into bed.
Use a fan and place it so the air is blowing over a tray of ice – this will cool the room down as the ice begins to melt.

(Image credit: Getty Images / Flavia Morlachetti)

3. What causes night sweats?

“There could be a number of reasons why you are getting night sweats. One of the most common in women is that it's a symptom of menopause,” says Rob. “Certain lifestyle factors may exacerbate night sweats in women at this time, and that includes alcohol consumption, smoking or eating very spicy food before bed.”

Other reasons for night sweats could include anxiety or medications, such as steroids or certain antidepressants. Night sweats usually go away on their own, however, you can try Dr. Ramlakhan’s tips for staying cool (above) if they’re affecting your ability to sleep.

4. What are the symptoms of sleep deprivation?

While teenagers might be known for oversleeping, the opposite can become true as you age. “A good night’s sleep is extremely important for our overall health and mental wellbeing. If you’ve had a bad night’s sleep and are suffering from sleep deprivation, you’ll tend to feel less focussed and fatigued the following day,” says Dr. Ramlakhan. You may also experience low libido.

“Other symptoms of sleep deprivation can include depression, short temper, and increasing feelings of hunger," says Dr. Ramlakhan.

Long-term complications include low immunity, risk of heart disease, diabetes, obesity, high blood pressure, and risk of suffering from a stroke.

“Symptoms vary, but the main causes of sleep deprivation are due to hot flushes, sleep apnoea, or bouts of insomnia. ”

(Image credit: Getty Images)

5. How does the menopause affect sleep?

Menopause can have a big impact on your sleep. According to The Sleep Foundation, sleep disorders affect 39-47% of perimenopausal women and 35-60% of postmenopausal women.

“This is because when women go through menopause, the ovaries stop producing hormones estrogen and progesterone. These affect a range of factors such as mood and sleep,” says Dr. Ramlakhan.

Plus, as we age, our sleep cycle naturally changes – we tend to go to bed earlier and get up earlier, resulting in less sleep overall.

6. What are the warning signs of sleep apnoea?

“Sleep apnoea is a serious sleep disorder, and there are warning signs to look out for," says Dr. Ramlakhan.

“The most common symptoms include; loud snoring, irregular stop and start breathing or choking noises, waking up regularly, lack of energy and headaches when you awake.”

If you experience these symptoms, book an appointment with your doctor. If they think you have sleep apnea, they will refer you to a sleep clinic where you may be given devices to wear overnight so your breathing and heartbeat can be monitored.

(Image credit: Getty Images / Anna Minkina)

7. What sleeping positions help with neck pain?

“If you’re struggling with neck pain, I recommend trying to sleep on your back or your side, as sleeping on your front adds extra pressure to your spine,” says Dr. Ramlakhan.

“Sleeping on your side will keep your head in a neutral position, but the back is usually the idyllic side to sleep on when dealing with neck pain, as it positions the weight evenly along the entire spine.”

In addition to sleep position, choosing the best pillow for neck pain can also help maintain a natural spinal alignment while you sleep.

8. What sleeping positions help with lower back pain?

Some people find sleeping on the floor can help with back pain, however ensuring you keep proper alignment of your spine is the most important thing, says Dr. Ramlakhan.

"If lying flat on your back feels uncomfortable, try shifting over to your side in a fetal position.”

“Sleeping in a fetal position opens the spaces between your vertebrae. However, try to switch sides every night, so you’re not putting too much pressure on one side of your body.”

Latest from Woman and Home in Sleep

I always struggle to sleep in the heat - but this sleep therapist's hack made last night so much easier

What should you do instead?

Dr Amir Khan reveals how to 'damage control' and improve energy levels after a bad night's sleep in 5 easy ways

How to improve energy levels

1. Get daylight early

2. Get strategic with your caffeine

3. Move gently, not intensely

4. Eat for steady energy

5. Protect the next night

Convinced you're not getting enough sleep? This quiz reveals your sleep personality - and how to fix it

What is sleepmaxxing? A sleep expert explains when the method is helpful –and when it's not

What is sleepmaxxing? Why is it trending?

Is sleepmaxxing helpful?

Top tips for improving sleep: expert tips on surroundings & routines

Sleep aid essentials

Always waking up at 3 am? Sleep expert reveals the bad habits that could be to blame

What causes our 3 am wake up?

Circadian rhythms

Cortisol

Our brains operate differently in the dark

The sleep-effort trap

Scrolling before bed

Not blue light or caffeine - sleep scientist reveals the habit she wishes more women would skip before bed

Tips for drinking less and sleeping better

I tried 3 trending therapies to improve my sleep in perimenopause - this is the one that worked

Acupressure for sleep

Immersive sleep therapy

Cold plunging

What I learnt from exploring these sleep trends

Do you have trouble with sleep? Take our quiz to discover your sleep personality

Introducing our woman&home Sleep Easy Award winners 2025 - tried and tested for a good night's rest

Woman&Home Sleep Easy Award 2025 winners

Bedding

Pillows

Wellness

Tech

Special recognition

Continue reading

It's not about REM or deep sleep - this type is most important for a good night's rest

What is core sleep?

Stages of the sleep cycle

How much core sleep do you need?

How to get more core sleep

Is light sleep important?

Can you sleep in a bra? The experts weigh in on the risks - and potential benefits

Can you sleep in a bra?

Advantages of sleeping in a bra

Disadvantages of sleeping in a bra

What bra should I wear to bed?

Does sleeping in a bra prevent sagging?

Struggle to sleep in summer? This simple hack can help you get the rest you need

Why napping is the secret to better sleep this summer

1. You'll feel less frazzled

2. It will improve your memory

3. You'll feel more energised

4. It can make you feel happier

How to nap

1. Choose the right time

2. Time your nap carefully

3. Take a look at your sleep environment

This is what actually happens when you look at your phone before bed

Does blue light affect sleep?

Is it really that disruptive?

How to relax before bed

Just 1 of these 6 tricks can help you fall asleep in 3 minutes or less, experts say

How to fall asleep in 3 minutes

1. The blinking trick

2. Cognitive shuffling

3. The soothing soundscape

4. The calming brain scan

5. The breathing technique

6. Peaceful visualisation

Why am I not able to sleep?

I had a sleep divorce to improve my relationship - after 3 nights, our relationship was transformed

What is a sleep divorce?

My sleep divorce story

What are the benefits of sleep divorce?

1. Better relationships

2. A sleep divorce can help with weight management