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WHY DO YOU KEEP WAKING UP AT 3AM?

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WHY DO YOU KEEP WAKING UP AT 3AM?
Hands up if you’re part of the 3am club? And when we say 3am club, we don’t mean partying until 3, we mean finding yourselves wide awake in the early hours of a morning!For many of us, 3am is the witching hour, for others it may be 2am or 4am. Whichever it is, it’s important to note that it is relatively common and it is harmless – if you drop back off to sleep soon after. It doesn’t mean you can’t sleep and it doesn’t mean you have insomnia.NOBODY SLEEPS THROUGH THE NIGHTWaking up at night isn’t a problem – In fact, we wake several times a night anyway (from noise, partner disturbance or being too hot/cold) and most of the time you won’t even realise – apart from the groggy trips to the loo! Our sleep runs in about 90-minute cycles and within that cycle we go through different stages of sleep. These are punctuated with brief awakenings. As we go through the night we spend more time in lighter sleep which is why brief awakenings can feel more pronounce…

STRUGGLING TO SLEEP IN WARM WEATHER? HERE'S 6 TIPS TO HELP YOU OUT!

STRUGGLING TO SLEEP IN WARM WEATHER? HERE'S 6 TIPS TO HELP YOU OUT!1 - DON'T NAP!Hot weather can make you feel more sleepy, because you are using your energy to regulate your temperature.It might be tempting to have a nap - but don't!If you're struggling to sleep in the heat at night, you might want to try and catch up during the day.If you can stay awake though, that'll mean you can save all your sleepiness for at night so you'll be more likely to fall asleep and stay snoozing.2 - STICK TO A ROUTINE!Try and keep to your usual routines and bedtime.Changing your habits can disrupt your sleep so do everything you'd usually do before going to bed.3 - KEEP YOUR BEDROOM COOL!A really good way to beat the hot nights is to make your bedroom as cool as possible.Draw the curtains during the day to keep the sun out.If it's cooler outside open windows to get a breeze, but if it's hotter outside it's better to keep them shut.Some people find a fan helps ke…

Five tips to sleep like an Olympic athlete during coronavirus crisis

In a time of such uncertainty, good quality sleep may not come easily to many of us. Luke Gupta, who works as a senior physiologist and sleep scientist for the English Institute of Sport, helps ensure Great Britain’s top Olympians get a good night’s sleep before big competitions. He shares his tips on how to sleep well amid all the anxiety brought on by the coronavirus pandemic. 1. Are you calm before bed? Inevitably there will be nights when you go to bed and you are not calm. You might have just had a stressful phone call or checked the latest coronavirus news before you went to bed. Of course we want to know what is going on because there is a lot of uncertainty. The problem isn’t necessarily that we’re doing that - it’s the timing of it. It creates a sense of heightened alertness that means it will take a long time to go to sleep. If you have just checked the news and it’s stressed you out, don’t try and sleep because it is unlikely to happen. If that is the only time at which you…

Sleep Your Way To Better Health

Sleep is often seen as a slight mystery. We spend around one third of our lives asleep without really understanding much about what happens to our bodies during this time. But with reports that 30 percent of people are sleep-deprived, and also scientifically proven associations between sleep patterns and health, it is clear that how we sleep can influence our overall well-being. Learning more about an individual’s sleep pattern can provide many insights into their health. On an personal level, we often ask several revealing questions such as: Do you typically sleep 7-9 hours each night?Are you comfortable through the night?Do you usually wake up feeling refreshed and ready for the day?Do you fall asleep easily within 30 minutes?Do you typically remain asleep throughout the night?Are you able to clear your mind of any worries before going to bed?Are you free from any night time perspiration?Do you have an evening routine to help wind down before going to bed? If the answer to many of th…

How to sleep like a Premier League footballer

Want to sleep better? For an ever-increasing number of people, the answer is "yes". There is certainly a lot of advice out there about how to achieve a good night’s rest: evict the TV from your room, source the perfect bed and power down your tech an hour or two before retiring. But what are the sleep-hacking secrets which have helped some of the world’s top footballers? In Don’t Tell Me The Score, Simon Mundie sits down with elite sports sleep coach Nick Littlehales, whose focus is to maximise athletes' recovery by putting them in touch with the way they are designed to sleep. Here are Nick’s tips for how to sleep like a Premier League footballer...
1. Think in cycles, not hours Needing eight hours a night is a myth, says Nick. Our sleep follows a natural 90-minute cycle as we move between deep NREM (Non-Rapid Eye Movement) and REM sleep. The important thing, he says, is not to interrupt one of these phases, so structure your sleep in multiples of 90 minutes: this coul…

Tips For Keeping Warm In Bed

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There’s certainly a nip in the air and as we hurtle into winter, there’s nothing more comforting than curling up for a long sleep in a warm, cosy bed. According to one survey around half (49%) the population suffers sleepless nights because of the cold. There’s nothing worse than lying in bed shivering. With temperatures usually at their lowest in the early hours, many people find that they are sometimes too cold and uncomfortable to be able to get a good night’s sleep. Here’s some great tips to keep you warm in bed so you get the quality sleep you need:Wear night clothes such as pyjamas or a large T-shirt to keep you warm. Natural fibres such as wool, cotton or silk will keep you warmer than synthetic materials.Get rid of icy toes by putting on a pair of super soft bed socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly.Have a warm (not hot!) bath just before you go to bed. This will warm you up and wi…

Do You Know When You Should Replace Your Bed?

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If you’ve spent every night with your mattress for years, maybe now’s the time to think about replacing it. While there is no official ‘use by’ date on a mattress, there is definitely a best before! And that means before your sleep starts suffering – yet most people only replace their mattresses when they’re finding them truly uncomfortable. We often don’t take into account that it is not just about how the mattress looks or feels – there are other factors involved. Your mattress may look okay to the naked eye but what’s really going on inside?  Is it still supporting you correctly? Is it still offering the optimum levels of comfort? There’s also the hygiene aspect too. Each year you shed a pound of skin (454 grams) into your mattress and lose around half a pint (285 ml) of moisture while sleeping each night.  Plus regular mattress replacement is vital to reduce the prevalence of the house dust mites linked with many allergic health problems. Don’t forget if you’ve had your mattress …