A new survey has revealed that teens disrupt their parents' sleep just as much as toddlers do (and, sorry, it gets worse the more children you have).

Parents will know that sleep is a luxury commodity once you have children. Dealing with lack of sleep becomes the norm and, when a full eight hours is no longer an option, working out how to look less tired replaces taking measures to actually be less tired because, let's face it, you're probably going to feel exhausted either way.

But if you know how much sleep teenagers need, then you might expect to get a couple more hours of shut-eye once your kids get a bit older, given that teens actually need more sleep than younger children. Unfortunately, research has shown that you can expect just as many sleepless nights as a parent of a teen as when your kids were toddlers.

According to a survey conducted by Expert Reviews, parents who have teenagers struggle as much with their sleep as those with children under four. They found that 60 per cent of parents and guardians of toddlers say they are not getting enough sleep - and 60 per cent of parents with kids aged 17-18 felt the same.

In addition, the survey found that 51 per cent of parents get less than seven hours of sleep, compared to 39 per cent of adults without children. Meanwhile, 44 per cent of adults with one child or less in their household get less than seven hours of sleep, compared to 55 per cent of adults with more than three children living with them. 

So, contrary to the expectation that a parent's sleep improves as their children grow up, Expert Reviews' survey reveals that parents continue to struggle with sleep, no matter how old their children are. 

That said, there was a slight improvement in sleep for parents once their children turned 18, as 52 per cent of parents with children over 18 say that they do not get enough sleep, compared to 54 per cent of parents with children under 18. But just 44 per cent of people without children agreed. 

Key survey findings

• 44 per cent of adults with 0 children said they get less than seven hours of sleep
• 44 per cent of adults with one child said they get less than seven hours of sleep
• 52 per cent of adults with two children said they get less than seven hours of sleep
• 55 per cent of adults with three children or more said they get less than seven hours of sleep

If your kids are disrupting your sleep, you might want to check out these expert tips on how to recover from a bad night's sleep and how to wake up in the morning too. We've also asked the experts how to get rid of dark circles - here are nine of the best eye creams that might help.

If you're a new parent wondering how to deal with lack of sleep then trust us, you're not alone. We've turned to the experts to find out how you can cope when your baby is keeping you up through the night.

New parents will know that lack of sleep is part of the job description, especially in the first few months. Newborn babies will sleep little and often through the day and night, waking when they need feeding or, as they get a bit older, teething, and sleep regression might be to blame. There's no point worrying about how much sleep you need because, to be honest, you won't be getting enough of it, and that's totally normal. But that doesn't mean it isn't hard to cope sometimes.

As well as searching for ways to look less tired, you're probably wondering what you can do to feel fresh, given that a full eight hours is now off the table. Midwife Marie Louise, aka The Modern Midwife, told GoodtoKnow, "Not much can prepare you for the prolonged periods of chaotic sleep that the vast majority of parents are set to experience in early parenthood (and beyond). Whilst night feeds can be a beautiful part of being a new parent that many mums do cherish, they can often be mentally challenging or even relentless."

That's why we've spoken to Marie Louise and other experts to find out some of the ways new parents can deal with the inevitable lack of sleep that comes with having a baby.

10 ways to help deal with lack of sleep after having a baby

1. Communication is key

As many parents will know, communication is key. When you're dealing with lack of sleep and the additional stresses that come with raising a tiny human, things can quickly become overwhelming. If you're finding things tough, make sure you talk to someone about how you're feeling – it might help you feel better.

Marie Louise explains, "There can be times we are so tired and, although we love being a parent, we need the open forum to have a good cry and quite frankly, talk about how tired we feel. Ensure you have someone who will hold the space and listen – this could be a partner, friend, even an online group. There are a variety of parenting platforms, which can provide a space to talk. A good offload can ease the weight on our shoulders."

2. Prep everything you may need before bed

Getting your nighttime routine nailed down can help you cope better with frequent wake-ups. Some things you could do to help streamline the process include laying out everything you need for bottle or breastfeeding before you head off to bed, or, as Marie Louise suggests, packing a nighttime cady each evening and keeping it next to the crib. Bottle warmers, a bottle steriliser and your best nursing pillow are just a few of the things you could lay out ready.

Get your sleep aids at the ready too, so you can use them to help your little one get back to sleep after they wake in the night.

3. Control what you can

If you're feeling like a slave to your baby's sleep schedule, dealing with the lack of control over your own rest can be difficult for new parents. Theresa Schnorbach, expert at sleep company Emma, explains, "Simply being aware and recognising what you can effectively control can help in overcoming some of the challenges associated with the sleep deprivation from newborn parenthood. Creating good conditions for sleep by paying attention to factors like light, noise and temperature are all things you can look to control to help you get better rest."

4. Atmosphere is everything

And when it comes to taking control over your sleeping enviroment, Marie Louise tells us "Atmosphere is everything and sleepiness is one mood you don’t want to ruin." By keeping light levels low and taking other measures to make your bedroom feel relaxing, you can help yourself and your baby drift off better.

Marie Louise adds, "If your little one is not quite ready for sleep as early as you would like, set your room up to be a calming environment through lighting sound and scent. You can cuddle up with your baby and comfort them to sleep - even if you are not both asleep - and this calm environment will likely be soothing for you. A baby suffering with colic may be very unsettled of an evening, and low, calm lighting and white noise can help here too."

She recommends the SnuzCloud Baby Sleep Aid to help with this.

We asked Suzy Selwyn, who is mum to Reuben, to test the product, and she said: "I love that it has multiple functions with sound - the white noise soothes him when he’s crying and the rainforest distracts him when I am changing his nappy."

• View SnuzCloud Baby Sleep Aid - £29.99 at John Lewis

5. Practise self care

As a new parent, you probably don't feel you have much time for self care. But taking the odd moment to look after yourself is important for your mental and physical health, and this not only benefits your own wellbeing, but that of your children too. Try and fit some of these self care ideas into your routine - they're all free and many of them take just a few minutes from the comfort of your own home.

And when it comes to self care, Marie Louise says, "This is not just a strap line. The early days (and often beyond) are both mentally and physically exhausting, particularly alongside post-natal recovery. Nourish yourself in the mornings with delicious breakfasts and foods that give you energy, enjoy a walk in the fresh air, take a bath whilst your little one naps. It is so important you look after yourself and nurture the nurturer."

6. Adjust your sleep schedule

"Your baby will change your life in many ways, including your sleep pattern; it’s all about hacking your new sleep schedule," sleep expert Theresa tells us. "Some studies show that newborns sleep between 12 and 17 hours a day, so, the good news is that it’s certainly possible for parents to find time to sleep - just not always in one uninterrupted stretch."

We realise it's not always possible to sleep when your baby sleeps - if you're out and about, have other tasks to be getting on with or aren't able to drift off at a moment's notice then that mantra's not going to work - but trying to squeeze in a nap when you can might be helpful.

A study published in the scientific journal Sleep found that positive mood and alertness lasted up to four hours post-nap regardless of the time napped for, but that the nap length that had "the best trade-off between practicality and benefit" was 30 minutes. If you can find the time in your day to get some shut eye, this tip might help you cope with the lack of sleep you're getting during the night.

7. Learn about your baby's needs

Your baby's sleep schedule will change as they grow, and while every baby is different and you can't predict exactly how your their sleep pattern will develop, doing plenty of research into what stage comes next can help you cope better when things change.

Theresa says that considering how your baby’s sleep schedule may develop will also help to give you some indication into how your own sleep schedule is also likely to change. "Having a sense of what to expect in the coming months can help to prevent feelings of being overwhelmed," she says.

Here on GoodtoKnow, we've spoken to the experts about the different stages of baby sleep, to help you better understand your baby's needs. Check our articles below:

• How to get a baby to sleep
• A newborn sleep schedule - is it needed?
• When do babies sleep through the night?
• Baby waking at 5am: The expert reasons why and how to stop it
• 10 month sleep regression causes and signs

8. Avoid making early plans

If you've been kept up all night by your newborn, then chances are you're going to struggle to make any commitments you have early on the next day.

Of course, it's not always possible to spend the morning in bed - if you're a parent who's back at work or have older children that need looking after too, for example. But try to avoid adding to your morning schedule where you don't need to, and take advantage of those weekends when you've got nothing on.

Midwife Marie Louise says, "In those early days, keep social expectations and early morning responsibilities at a low/non-existent if possible. After a tiresome night, there can be great relief found in a plan-free morning, you can cuddle up on the sofa and take it slow. If you have other children try to build in support where possible, or get bits ready the night before to take the pressure off the morning."  

9. Keep comfort and safety in mind

Marie Louise also explains that ensuring your baby is comfortable and safe will help you feel more relaxed and able to drift off to sleep when you get the opportunity. She says, "The SnüzPod4 is a great option for those wanting to be close to their baby but ensuring they have a separate sleep space."

Meanwhile, prioritising your own comfort is helpful too. Marie Louise adds, "Take the time to make sure you are comfortable and safe to feed – position is everything. You may have some postnatal physical pains and aches, ensure you have a set up which supports any of these through the night."

For those wondering if the SnuzPod4 is the safest bedside cot yet, GoodtoKnow's Editor in Chief and mum to Freddie, Anna Bailey, has weighed in on the answer – and she gave it five stars. She said, "I love that you can rock the SnuzPod4. We’ve done this a few times, and it’s had the desired effect by helping Freddie nod off when she was on the very edge of falling asleep. We’ve also used it when she looked like she was starting to stir, and it gave us just a few more minutes of peace."  

• View SnüzPod 4 Bedside Crib - £169.95 at John Lewis

10. Reach out for help

Becoming a parent is a huge life change, and it's important that parents can ask for help from others when they need it. Bringing up a human is a huge task and, as they say, it takes a village! Reaching out to the people close to you when you're feeling overwhelmed with exhaustion can help you to cope with a lack of sleep.

Mum of three Rachel Porter, from Mum&You, tells us about her experience: "Many new mums take their full maternity leave from work but some, like myself, wanted to go back to work sooner - neither decision is wrong and each mum will feel differently. I am extremely fortunate to work for Mum&You, a company that is very empathetic towards the unique challenges faced by mums, and it's this supportive network of other working mums that has helped me the most. When you feel supported as a mum and reassured that you’re doing things right, then it can help you feel more in control and your calmness can rub off on your baby."

Rachel adds, "I found that it can really reduce the pressure if you can reach out to friends or family for an extra hand with the washing, cleaning or shopping and, in my experience, other people feel useful when they can lend a hand and they liked to be asked."

When to see a doctor

Most parents will experience tiredness and lack of sleep after having a baby, but the NHS warns that if you can't sleep at night even when your baby is asleep, or you feel down, hopeless or unable to enjoy the things you normally would, these could be signs of postnatal depression.

If you're worried you might be suffering from postnatal depression, you should make an appointment with your GP or speak to a health visitor as soon as possible. You can find out more about postnatal depression on the NHS website.

Midwife Mary Louise offers some final advice to parents who are struggling to cope with lack of sleep after having a baby: "Remember the days are long, but the years are short. How your baby sleeps in the early days is by no means a reflection of how they will sleep as a toddler, as a child or even the following week. Newborns and babies ebb and flow in their sleeping patterns. So, sleep when the going is good and revert to the above when the going gets tough."

We spoke to the following experts:

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We asked the experts how to sleep on a plane with kids, so you can beat jet lag and arrive well-rested on your next trip.

Planning a family holiday is no small task. There's all the kit you need to get hold of, from travel strollers and cots to toys and games to keep the kids entertained, and a long journey to plan - which probably involves time researching how to find cheap flights and how to sit together on a flight too. And if that journey involves a long-haul flight, you're probably wondering how on earth you're going to get any rest in a cramped seat with constant noise - let alone how to get the kids to nod off too.

As Alison Johnson, owner of Moving To Spain, says, "Travelling with babies, toddlers, and children can be a challenge, but with proper sleep management, it can become a more enjoyable experience for the whole family. Remember, every child is unique, so finding the strategies that work best may require some trial and error, but by implementing these tips and adapting them to your child's preferences, you can increase the chances of a restful and comfortable sleep on the plane for both you and your little one." We've spoken to Alison and other experts to put together this list of tips to help you and your kids get to sleep on a plane...

How to sleep on a flight: 14 expert tips

1. Plan your flight time

There are a number of things you can do while booking your flight that will increase your chance of being able to sleep on the plane, and one of those is selecting a flight that travels overnight.

Alison says, "Choose overnight or early morning flights to align with your child's natural sleep schedule, as this can increase the chances of them falling asleep easily on the plane." And therefore, you might be able to get some rest too. She adds, "Avoid the common mistake of not letting your children run free inside the airport before a flight and allow them to burn off energy to reduce restlessness."

2. Book the right seats

It's no always possible to select your seats in advance without paying a fee, but if you are able to it could provide the key to getting some rest while you're up in the clouds.

Martin Seeley, CEO and sleep expert at MattressNextDay, explains, "Firstly, you should avoid the toilets as that’s where people tend to chat, and instead pick a seat in the same row as the wing. Not only is this likely to be the quietest area but as the wing is usually where the emergency exit is based, you’ll have more legroom."

Alison adds that if you're travelling with an infant on a long-haul flight, you can request a bassinet in advance to provide them with a comfortable sleeping space.

If you don't have the luxury of choice when it comes to selecting your seats, the experts at Bed Kingdom have shared how you can get some sleep in any seat on a plane:

• Window seat: Whenever possible, select a window seat for your flight as it provides a solid surface to lean against while sleeping and gives you control over the window shade, allowing you to create a darker environment.  
• Middle seat: Sleeping in a middle seat can be more challenging due to the limited space available. Make sure to store all your belongings in the overhead locker to give yourself as much legroom as possible. When sitting in the middle seat, plane etiquette says you get both armrests, so make sure to board early and claim your space as soon as you’re seated. 
• Aisle seat: If you are sleeping in an aisle seat, make sure to utilise the aisle armrest. Since you have easy access to the aisle, you can use the aisle armrest as additional support for your head or upper body when sleeping. 

3. Bring comfort items

Bringing items that you often sleep with at home can help you doze off, and this is supported by a study from the Association for Psychological Science, which found that sleeping with something that smelled of a loved one improved participants' sleep.

Alison suggests, "Pack familiar comfort items from home, such as a cosy blanket, a favourite stuffed toy, or a special pillow for your child. These items can provide a sense of familiarity and help your child feel more secure and relaxed during the flight."

4. Dress in comfortable clothes

It's no secret that planes are not comfortable places to sleep. You're usually jammed into a small space with little legroom, and often the temperature can make it difficult to drift off too. 

By wearing loose, comfortable clothes and dressing in layers you can adjust your outfit to the temperature of the plane, and help get some rest. Alsion adds, "Don’t forget to pack a change of clothes for your little one, and consider bringing their pyjamas to establish a better sleep routine. "

5. Take a walk around the terminal

If you're planning on going to sleep on your flight, it's a good idea to tire yourself and your kids out before you get on the plane.

One study in the Journal of Sleep Health found that participants who took more steps reported improved sleep and more time spent asleep, while a separate study in the Sports Medicine Journal found that moderate exercise completed more than one hour before bed had a positive effect on sleep

For this reason, Martin Seeley suggests, "Before you board, spend 30 minutes walking around the airport, duty-free or even in the lounge."

6. Avoid alcohol

This is one for the parents, because it turns out alcohol doesn't actually help you get to sleep on a plane. While it can be tempting to have an alcoholic drink - either to celebrate your holiday or help you feel relaxed - alcohol will leave you feeling groggy after the journey is over.

Martin explains: "If you are looking to sleep on a plane, always opt for water instead of alcohol. While it may make it easier for you to drift off, alcohol actually disrupts your sleep and lowers the quality – making you more tired in the morning."

7. Download white noise

White noise is a steady, continuous sound that blocks out other noises and often sounds like like a hissing, whooshing or static. It can be one of the best sleep aids for babies, but did you know it can help adults drift off to sleep too?

Martin says: "White noise has long been tipped as a help for those who struggle to sleep or suffer with insomnia. In fact, a study in the Journal of Sleep Medicine found that white noise helped improved sleep for those who experience difficulty sleeping due to environmental noise."

You could download a white noise playlist to your phone from apps like Spotify, or you can even turn your iPhone into a white noise machine in a few easy steps.

8. Establish a sleep routine

Stick to your family's normal bedtime routine to help everyone feel ready to drift off.

Alison advises, "Create a calming pre-sleep routine that signals to your child that it's time to rest; be sure your child is well fed before starting a sleep time routine, power down your devices, then include activities like reading a bedtime story, or engaging in quiet play before settling down."

Martin adds: "You can go to the bathroom to brush your child's teeth and change them into their pyjamas, so they know that it is time to sleep."

9. Invest in travel accessories

Putting together a sleeping kit before you set off can help to make sure you and your kids feel comfortable enough to sleep while you're on the flight. These could include:

• Inflatable footrests for children
• Travel pillows
• Blankets
• Eye masks
• Noise cancelling headphones or ear plugs
• Thick socks

The aircon on a plane can get cold and wearing socks can actually stop you from waking up if you are a light sleeper. A study in the Journal of Physiological Anthropology found that participants who kept their feet warm by wearing socks had better sleep quality, were able to get to sleep faster, slept for longer and woke up less during the night.

Martin adds, "A travel pillow will also help you support your neck and sleep upright. The best are those that are made of soft memory foam as they can mould around the shape of your neck, but if you don’t have one or have limited carry-on space, wrapping a blanket or scarf around your neck can help with sleep support."

10. Stay hydrated

Dehydration can make it harder to get to sleep and worsen the effects of jet lag, so try to drink plenty of water - and this is especially important while you're in the air.

Martin explains: "If you’ve ever had a scratchy throat on a plane, that’s because the air is notoriously dry in the cabin. This can make it harder to fall asleep, therefore, drinking water before and throughout your flight will not only alleviate these problems but make it easier for you to fall asleep."

Consider taking a refillable water bottle on the flight with you, so you don't have to wait for a flight attendant to come by before you have a drink.

11. Fasten your seatbelt

Fastening your seatbelt isn't only important for safety reasons, but it can also prevent you from being disturbed during the flight. 

Alison says, "Prioritise the safety of both yourself and your child by ensuring that you are always fastened with your seatbelt during the flight. By doing so, you can rest comfortably without the need to wake up and fasten your seatbelt during turbulence or unexpected movements."

Make sure you fasten the seatbelt above your blanket if you're using one, so the flight attendant can see it when they walk past.

12. Board last

If you're unhappy with the seats you've been allocated, then try to hang back and board last, as you may be able to get some extra room.

Martin says, "Another hack for getting a good seat for sleep is to hold back at the airport gate until everyone has boarded. If you’re the last one to board the plane, you can see where the empty seats are and pick a row that has two or three empty seats – allowing you to spread out."

You'll need to be on a flight that isn't full for this to work, but if you ask the airline staff at the boarding gate they may be able to tell you this.

13. Find out what time food will be served

Marin says, "When the plane is in the air and the seatbelt sign is off, ask the flight attendants when the food will be served. This way, you can time your sleep around the food and ensure you are not disturbed by the service."

There's nothing worse than being worked up by people turning on their lights and putting their tray tables down as they start to eat. If the meal is being served early on in your flight then you could weigh up whether you want to hold off trying to sleep until after you've eaten.

14. Watch what you eat

Chances are if you're travelling with kids then you're probably planning on taking some snacks with you for the journey. If this is the case, make sure you're packing some foods for sleep. 

Opt for foods that are rich in tryptophan - an amino acid that aids the production of serotonin to regulate sleep - such as whole grains, kiwi, honey, dark chocolate, and yoghurt.

Cherries are also a great food to help you sleep, as they naturally boost the body's supply of melatonin, a hormone that is produced naturally in your body and aids sleep. A study in the European Journal of Nutrition found that  drinking tart cherry juice significantly improved sleep.

How to help children fall asleep on a plane

Getting children to sleep on planes can be challenging and while there are no guarantees, you can take steps to help prepare for a smooth flight for your family. 

The experts at Bed Kingdom shared the following tips:

• Pack their favourite sleep aids - Familiar items can provide a sense of security and comfort, so don’t forget to pack their favourite cuddly toys, blanket or pillow to create a normal sleep-friendly environment. 
• Block out the light - To aid your child in falling and staying asleep, try to block out the light and distractions as much as possible. For instance, use a blanket to cover the window by your child's seat.
• Burn their energy before the flight - One of the best ways to get your child to sleep on the plane is to make sure they burn all their energy before you board. Let them run around in an uncrowded area or take them for a long walk around the airport to help them drift off quicker on the flight.
• Feed your kids within the first hour of the flight - Make sure you are prepared with plenty of snacks to keep your kids fed and happy on the plane. Avoid sugary treats, soft drinks and juice and keep them hydrated by drinking plenty of water. Once their bellies are full, they should be able to sleep much easier. 
• Invest in a seat extender - Taking an inflatable seat extender or footrest can allow your child to stretch out on a flight and get comfy - but make sure the airline you're travelling with will allow this. Flyaway sell inflatable kids' beds and has listed the airlines that accept their products.

Looking for more travel tips? Check out these natural remedies for travel sickness, find out everything you need to know about travel insurance, and take a look at these 15 tips for saving money on holiday.

If you struggle to nod off, you've most likely exhausted the majority of tried-and-tested methods to help you fall asleep faster. But, what about talking yourself into a good night's rest – also known as sleep affirmations? "Do sleep affirmations work?" I hear you ask. 

When it comes to questions about our sleeping behaviours, those such as "What does it mean when you dream about someone?" or "Why do I sweat a night?" are perhaps more easily answered. Sleep affirmations require you to do the work, practice and have some degree of patience. 'Reading sleep affirmations or saying them out loud, especially before bed, can have a powerful effect on our mental state and our ability to sleep well,' says sleep and dream expert Charlie Morley. 'And if we say them in the alpha and theta-rich hypnotic trance-state of the hypnagogic, this effect is supercharged.'  

Theta waves occur during light sleep or deep relaxation, while alpha waves occur when people feel relaxed, and when the brain is resting, without concentrating on anything. So, if you're wondering 'Why do I keep waking early?' or 'Why am I so tired?', sleep affirmations might be the solution to those long, sleepless nights. 

 What are sleep affirmations?

Sleep affirmations are positive statements or phrases that you repeat to yourself before hitting the sheets. These are especially helpful if you often experience a lack of sleep. 

‘They are intended to help you focus on positive thoughts and feelings, and to reinforce positive beliefs about yourself and your life,’ says Martin Seeley, sleep expert and CEO of Mattress Next Day. ‘Sleep affirmations can be used to reduce anxiety, improve self-esteem, increase motivation, and promote a sense of calm and relaxation.’ 

Sleep affirmations can be as simple as repeating a single phrase, such as "I am calm and at peace," or they can be more complex statements that address specific areas of your life, such as "I am worthy of love and respect," or "I trust myself to make wise decisions." The key is to choose affirmations that resonate with you and feel meaningful and authentic. 

How do sleep affirmations work?

Sleep affirmations are most effective when you are relaxed, which is when your mind is feeling more open to change. 'One way to make the most of your open and relaxed mind is to practise some simple self-hypnosis techniques,' says Charlie. 'We enter natural states of hypnosis over the course of the day, and like hypnosis, self-hypnosis is simply about passing on helpful messages to your subconscious.'

The subconscious mind likes to please, and it is there to serve us, so if you can connect with it (which is easier than you might think) you are sitting on a goldmine of opportunity, just waiting to be untapped. 

'You can get yourself into a relaxed state using a Progressive Muscular Relaxation (PMR),' says Charlie. 'Dr Edmund Jacobson invented this technique way back in the 1920s as a way of helping his patients deal with anxiety. The technique simply involves working through various muscle groups, first tensing and then releasing them.' It forms a vital part of the Military Sleep Method, which was designed to help the United states Navy fall asleep fast during the Second World War.

PMR usually starts with the feet and then works up through the body slowly and smoothly. Not only does this help promote sleep, but it also works well as one of the relaxation techniques for stress, through releasing the day's tension held in the body. 'It can be done at any time of day or night, but if we practise it while we’re drifting through the hypnagogic, it may lead to an even deeper level of relaxation,' says Charlie. 

Want to give it a try? Follow Martin's tips for trying sleep affirmations for the first time:

• Choose your affirmations: 'Start by choosing affirmations that resonate with you and feel meaningful and authentic,' says Martin. You can choose from our list below or create your own based on your own personal goals and desires.
  
• Create a routine: Incorporate your affirmations into your bedtime routine.'This could include taking a few minutes before bed to sit quietly, meditate, or journal while repeating your affirmations to yourself,' says Martin.
  
• Use present tense: Phrase your affirmations in the present tense, as if they are already true. For example, "I am calm and at peace" rather than "I will be calm and at peace."
  
• Visualize: 'As you repeat your affirmations, try to visualize the positive outcomes you are affirming,' says Martin. Imagine yourself feeling calm, confident, and happy.
  
• Be consistent: Try to practice your affirmations every night. It may take some time to see results so be patient and persistent.

To get yourself started, try this guided sleep affirmations meditation: 

Benefits of sleep affirmations

1. Helps you overcome negative patterns

'The right mindset goes a long way when it comes to getting good sleep. Similarly, telling yourself beneficial things through the use of affirmations, such as "I sleep well and wake feeling refreshed," can help the potential to shift negative thinking and overcome patterns you would like to change,' says Charlie.

2. Boosts self-esteem

'Affirmations such as "I’m proud of myself for what I achieved today" or "I trust myself" can help change negative self-beliefs into more positive ways to view yourself, as well as increased confidence for the following day,' says Laura Duester, psychotherapist from Counselling Directory.  

One study published in the journal of Social Cognitive and Affective Neuroscience found that the neural pathways in the ventromedial prefrontal cortex of the brain increase when a person practices self-affirmation. This cortex is associated with positive self-valuation.

3. Reduces stress levels

'Affirmations are also proven to lower stress levels, decrease anxiety, improve focus, concentration and confidence,' says Charlie. Another study published in Social Cognitive and Affective Neuroscience found that affirmations can activate the reward centres in the brain, helping to buffer stress levels.

4. Tunes into gratitude

'Using gratitude sleep affirmations, such as "I’m thankful for today" or "I’m grateful for X, Y and Z", helps to rewire your brain to notice and appreciate the positives in life,' says Laura. This is an incredibly powerful tool that is linked with increased happiness and wellbeing.

5. Encourages your body to rest

'Sleep affirmations such as "It’s time to rest" or "I’m recharging my mind and body" encourage you to let go of bodily tension and relax your muscles so you can fall into a deep, undisturbed sleep,' says Laura.

The best sleep affirmations

• All that I did today was enough. I sleep with a light and serene mind.
• I am feeling calm now that my day is done.
• My life is easy and filled with joy and compassion.
• I release all tension from the body as I prepare for bed.
• I am grateful for my bed, my room and my quiet body.
• I relax my head, face, neck, arms, stomach, legs, and feet. I let them sink deeply into the bed.
• I am a good sleeper.
• My body heals while I sleep.
• My heart is happy and relaxed.
• Sleep rejuvenates me.
• The outside world is fading into the background now.
• I cherish my relationship with sleep.
• Peace and happiness are my priority right now.
• I am in control of my sleeping patterns.

Video of the week

Dreams can have lots of different meanings and we can dream about a multitude of things, but what does it mean when you dream about someone?

From lucid dreaming to dreaming about being pregnant, we experience lots of different dream meanings while we sleep at night. Sleep coach Dave Gibson of Sleep site tells Goodto: "For an adult, it’s quite common to dream about someone, especially within a sexual context. In fact, surveys on the subject matter of dreams suggest that men have more of such dreams than women. Between 40% to 50% of adult dreams are about sex. 

"Dreams help us process the emotional struggles and conflicts of the day. As our personal relationships are often where we have the most difficult challenges and most lovely successes, dreaming of a person or persons are the most common dreams we have. As such they can be highly insightful as to our feelings towards that person and relationship with them. " It's certainly a comfort to know this isn't exactly an uncommon dream situation, but does the meaning vary depending on the person you're dreaming about? We've asked the experts to share what is implied when you dream of an ex, current partner, and friends and family members - past and present.

What does it mean when you dream about someone?

When you dream about someone, it is usually a reflection of how you feel about them in your waking life. So, for example, if you've been in contact with someone or thought about someone in the day - you may well dream about them that night.

"Typically, dreams are a creative process, blending our short and long term memory to make ‘sense of things’," Dave Gibson explains. "If you are dreaming about someone in particular it could be in response to a change in the status of your relationship with them.

"You could be working out what to say, whether to apologise or whether they should be getting in touch with you. All of this is processed naturally in your sub-conscious mind as you sleep."

He adds: "The state in which we wake up emotionally can be a guide to what sort of dream you have just had, i.e. happy or sad."

While Phil Lawlor, Sleep Expert at Dormeo, also weighs in on the dreaming phenomenom: "When we dream about someone we know, it means that our subconscious mind is telling our conscious brain to pay attention to your feelings towards that person. It can also be a sign of anxiety and fear, for example, you may dream of losing a partner/loved one due to insecurities and fear of them leaving you."

According to Psych News Daily, the person you dream about might signify a part of your life that you need to be focusing on. They add that we generally tend to dream about someone we have strong feelings for.

However, dreaming of strangers is also very common. This is based on dreams during deep sleep involving up to three or more characters - with one of these often a total stranger. A study of 320 adult dream reports found that 16% of characters were not known to the dreamer. A further 35% were an unknown character in a societal role such as a policeman or doctor.

Does dreaming of someone mean they are thinking of you?

While many believe that dreaming of someone means they are thinking of you, many sleep experts have confirmed that this is generally a misconception and is not likely to be the case.

Sleep expert David Gibson tells us: "There’s no evidence for synchronicity within dreams. But lots believe this to be the case - ie we connect with others through our thoughts, and as dreams are thoughts this could also be happening as we sleep. Personally, it’s not a belief I hold though."

There are those who believe that this dreaming of each other concept is a phenomenon of it's own and they've given it a name - 'dream telepathy.' But whilst it's a nice idea in principle - scientists have extensively researched the possibility and have been unable to prove that it exists in reality.

Why do I keep having dreams about the same person?

Dreaming about the same person over and over means they are likely of big significance or importance to your life. It's highly likely that if you're dreaming of the same person frequently, you have strong feelings for them.

"The reason for dreaming of the same person can be to do with relationship issues, both wanting one with them or being in one already," sleep coach David Gibson tells Goodto. "It can be that they represent something or someone else in your life (ie authority, love, passion). 

"Relationships, both positive and negative, tend to be the key reason, especially within a ‘fantasy’. Also, If you think you partner is cheating on you, the stress of trying work this through is also likely to come up in a dream."

Ultimately dreams of the same person over and over could signify a multitude of emotions and meanings including loss, grief, desire, a difficult relationship, or wanting to protect someone.

What does it mean to dream about a person you like?

Dreaming about a person you like has a fairly simple meaning - it probably means you want to be with them and/or are attracted to them. The reason you're dreaming about them is because, chances are, you're thinking about them a lot when you're awake.

"They could be platonic dreams, but are most likely to be sexual in this context," says sleep expert David Gisbon. "The most common type of person people dream about would be a sexual partner, a celebrity, or a person in a position of authority. 

"Our dreams are processed on a nightly basis, with our short-term memory taken into long term storage. So anything (or anyone) that happens of significance that particular day would come up in your dreams."

So maybe the whole dreaming of someone you love line shouldn't be so quickly dismissed after all.

What does it mean to dream about kissing someone?

While dreaming about someone we like has a fairly straightforward meaning, dreaming of kissing someone can have several different meanings. One meaning is that you have a misunderstanding and want to resolve the problem and come to an understanding.

Kissing them means you no longer want to be separated or have ill feelings towards them. Another meaning could be that you have a good feeling about this person and feel safe and secure around them. 

If you dream about kissing an ex, it could mean that you still long for them and haven’t accepted the reality of your breakup. While dreaming of a stranger can mean that you're ready to address a part of yourself that you've perhaps been hiding.

Kissing someone in your dream could also mean you're in love with him or have a strong desire for them, as sleep expert David Gibson explains: "This type of dream is a strong reference to sexual attraction."

What does it mean when you dream about someone dying?

This is, understandably, a very traumatic dream to have, especially if you dream about someone you know or love dying. But this dream can have several meanings and isn't to be worried about.

Sleep expert David Gibson says: "This could be both factual or fictional. It could be that you're frightened about the health of a loved one. In this context the uncomfortable fear of this happening could be processed in dreams on a nightly basis."

He adds: "With reference to ending a relationship, this could also be seen as a ‘death’ and could be represented as them dying in your dream and therefore bringing your relationship to an end. In the ancient world, dreams were often interpreted as meaning the opposite. So if you dream about someone dying it was thought to mean a birth was coming – but this of course isn’t based on any science or research."

According to Healthline, dreaming about yourself dying could mean that you’re in a major life transition. It might be a symbolic goodbye to a relationship, a job, or a home. It could also be that you’ve been putting your own needs on the back burner in favour of everyone else. 

They add that dreaming about the death of a friend could signify concern for that person. It could also mean that your friendship is undergoing change or that you’d prefer to be free of this person.

And when you dream about a loved one dying, it might be due to changes - whether perceived or actual - to your relationship with them.

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It’s the most important stage of sleep that we go through each night, but how much deep sleep do you need?

If you're a new parent, you may well feel like you've sacrificed your own deep sleep for the needs of your baby, spending more time and energy on researching the best cot mattresses and baby monitors to help get your baby to sleep, instead of getting enough sleep yourself. But deep sleep is important for parents too, and dealing with a lack of sleep can have serious health implications. 

"Everyone is different when it comes to working out how much deep sleep we need, but a good eternal rule is that about 20% of your total sleep time should be made up of deep sleep." says James Wilson, a sleep behaviour and environment expert known as The Sleep Geek. We've asked him and other sleep experts to share their knowledge and top tips on how to get more deep sleep as a new parent.

What is deep sleep?

Deep Sleep is a period of sleep that takes place before dreaming. It is called deep sleep because this is when we are least likely to wake up early and are often enjoying our deepest slumber. 

"Deep Sleep is a stage of sleep that we move into after about 20-25 minutes of falling asleep, and it is very important to our physical recovery," says Sleep Geek James. "It is when growth hormone is released and where our organs, muscles and cells repair," he adds, "and it’s where the process of consolidating memory starts and where our body releases chemicals that boost your immune system." This restorative process that takes place during deep sleep is often what makes us feel like we’ve had a good night’s rest in the morning.

Dr Deborah Lee from Dr Fox Online Pharmacy further explains: "When in deep sleep the person is deeply relaxed. With no muscular activity, the heart rate slows and the blood pressure falls. It’s hard to wake someone from deep sleep and if you do, they often feel groggy and tired."

She adds, "Deep sleep is vital for all human health – for babies, infants, children and adults." A lack of sleep can affect the body very seriously, leaving you wondering why you’re tired all the time and how to wake up properly in the morning. 

How much deep sleep do you need?

"It is advisable for an adult to get 1 to 3 hours of deep sleep per 8 hours of nightly sleep each night," says Sleep Geek James. This amount is key to feeling rested, staying healthy and waking up happy.

The NHS recommends adults aim for about 7-9 hours sleep a night and, based on this, James encourages just over 90 minutes of slow wave sleep everyday. Meanwhile, teenagers, children and babies need more sleep because they are still growing, and this can vary depending on health and personal circumstances. They add that a newborn can sleep anywhere between 8 to 16 hours.

Dr Deborah Lee explains that newborn babies spend about half their time when asleep in deep sleep. She adds: "Babies have very pronounced Circadian rhythms, so you cannot change this 'natural body clock’ – however tired a parent you are! It will eventually sort itself out, so they do not wake up and sleep through the night - but you need to work with it - not fight against it."

With that in mind, if you're a new parent struggling to get the seven hours in around caring for your baby, you're not alone. The team of experts at Your Baby Club explain, "New parents getting to grips with the new routines and processes of caring for an infant may feel like they need to use the hours their baby is asleep to carry out household tasks and life admin, such as cleaning, cooking or organising paperwork. However, the amount of sleep we get can have a big impact on the body and how we feel both physically and emotionally, so it should be the priority."

They say that new parents should therefore try to get at least four hours of uninterrupted sleep every 24 hours, as it can help to boost well-being as well as postpartum mood disorders. 

How to get more deep sleep as a new parent

1. Take turns getting up in the night

If you live with a partner who is capable of sharing the workload involved in looking after your baby, taking turns to get up in the night when needed means you can get at least some uninterrupted sleep. Sometimes the best help is right in front of you, and can make a huge difference.

Your Baby Club advises, "If you are a new parent who nurses, try going to bed as soon after your newborn as possible and see if your partner can bottle feed your baby using expressed breast milk or formula during the first portion of the night, so you can secure a solid chunk of deep sleep before they wake up again."

With that said, taking turns isn't always an easy subject to broach. Goodto.com family editor, Stephanie Lowe is a mum-of-one and admits she struggled to let her husband help at night. "We tried taking it in turns, but I was awake when the baby woke anyway, whether it was my turn or not. It was better not having to get out of bed but I still woke up every time." 

Meanwhile, mum-of-twins Ash tells us how she and her partner would take turns sleeping in the spare room, to really limit interruptions. "My partner and I decided there was no point in both of us being tired beyond reproach so we took it in turns, not every night, every three nights one would be on baby duty the other would pick up the slack in the day. But we were lucky my partner got 3 months paternity leave."

2. Embrace napping

We know sleeping when you're baby sleeps isn't always an option, but it is one way that parents can increase the amount of deep sleep that they get.

Dr Lee says that napping can help you feel refreshed, but adds, "Don’t sleep for more than 30 minutes, as after this you run the risk you’ve entered deep sleep, and when you wake up you will feel groggy."

Meanwhile, according to Sleep Foundation, napping later in the day can have a negative effect on the amount of deep sleep you will get. 

They say: "If you nap in the morning, the sleep consists primarily of light non-rapid eye movement (and possibly REM) sleep. In contrast, napping later in the evening, as your sleep drive increases, will comprise more deep sleep. This may disrupt your ability to fall asleep at night. Therefore, napping late in the day is discouraged."

They add that around 10 minutes is considered the best nap duration, because it allows you to catch a quick rest without entering slow-wave sleep. So, a short nap while your baby is sleeping earlier in the day could be key to helping you shake off some tiredness.

3. Ignore the housework

And if you want to make the most of getting naps in, you're going to have to put some of the household tasks on the back burner - and that's ok.

Dr Deborah Lee says, "In the early days, be kind to yourself. Those household chores can wait. When your baby sleeps, you take the opportunity to sleep too. The more sleep you have, the more frequent and longer episodes of deep sleep will occur."

The experts at Your Baby Club add: "While napping during the day may feel like a challenge due to the many household chores that are mounting up, taking just 20 minutes of extra sleep during the day can help you recharge and reduce feelings of stress."

4. Get some sunshine in the day

Getting plenty of sunlight can improve your sleep because it affects your circadian rhythm - an internally driven 24-hour cycle that helps to set your sleep/wake cycle. A study published by the Centers for Disease Control and Prevention found that when you get bright light in the morning it can help you feel more alert during the day, while also having a later effect that helps you to fall asleep faster in the evening.

Sam Lewtas, founder of circadian lighting company Circada, says: "A tip to help both baby and parent sleep is to get some sunlight during the day and less light at night. "

He adds, "It takes around 3 months for a newborn’s body clock to stabilise, but by getting out and about (mid-late morning is best) you can do your bit to help, taking any precautions of course for the weather. Similarly, ensuring a dark room to sleep in and avoiding bright lights when tending to the little one at night can help everyone sleep a little sounder."

5. Avoid eating too close to bedtime

"Eating too close to bedtime raises our core temperature and can impact the quality of our sleep," says Sleep Geek James. He suggests avoiding certain foods before bed and opting for a low-carbohydrate diet, as a study from the University of Sydney found that the low-carb diet known as the Ketogenic diet actually increased slow wave sleep in participants monitored.

Some examples of foods to avoid before bed include:

• Spicy foods
• Chocolate 
• Cheese
• Alcoholic beverages (try one of the best non-alcoholic wines instead)

Of course, when you're spending all evening looking after your baby, it's not always easy to eat your last meal earlier in the day. Check out our list of expert-approved foods for sleep to get some dinner inspiration.

6. Establish a bedtime routine

Establishing a bedtime routine for both your baby and yourself can be crucial to achieving more deep sleep. Dr Lee advises, "As your baby gets older, try and stick to an evening ritual. For example, after the 6pm feed, a warm bath can become a signal to your baby that bedtime is near."

She adds that toddlers and small children will benefit from one-on-one time with a parent before bed, such as sitting and reading a story together. Sticking to such a routine will help you, as a parent, wind down before bed too.

And try to go to bed at the same time every night, as Your Baby Club says, "Establishing this kind of routine helps the body wind down for the night and prepares it for sleep, meaning you are more likely to enjoy undisturbed deep sleep, at least during the first part of the night."

7. Try a hot bath before bed

Once baby's gone down, take the opportunity to do something for yourself. Taking a bath is not only a relaxing activity at the end of a long day, it could also help you get better sleep at night.

"Winding down properly before bed, focusing on activities that drop our heart rate and allow us to relax helps," says James."As does having a warm bath or shower to drop our core temperature and make us cooler."

A report published in Sleep Medicine Reviews found that having a 40 to 43°C bath one to two hours before bed helped participants get the best quality sleep, and also found that bathing at that time and temperature helped people fall asleep an average of 10 minutes quicker than normal. 

8. Exercise in the evening

Exercise isn't expected - keeping a baby alive all day is hard enough work as it is without adding Burpees to it - but a study from the University of South Carolina found that survey respondents who exercised after 8pm fell asleep more quickly (65%), had deeper sleep (62%), and woke up feeling better (60%). In another study, published in Scientific Reports, it was also found that exercise improves the quality of slow wave sleep, so consider switching your morning workout to later in the day, if you can.

Of course, if you've got a baby to look after then exercise might be far from your mind - but the movement doesn't need to be strenuous. See if your partner can take care of the baby while you do some stretching or yoga, try a short home workout or even take a brisk walk around the block.

9. Ask for help

Finally, if you are struggling to increase and upkeep the amount of deep sleep you are getting as a new parent, make sure to reach out for help from family and friends when you need it - there is no shame in doing so!

Your Baby Club says, "Asking loved ones to care for your baby just for one night or even a couple of hours so you can catch up on deep sleep loss can increase the amount of energy you have to care for your baby."

Meanwhile, Dr Lee adds: "As the days go by, take as much help as you can get. If you have a partner, parent or friend who can do a feed for you, you can get a longer sleep of maybe 4 or 5 hours duration."

She adds, "If you are experiencing serious insomnia, and just cannot sleep, even when you have the option to sleep, this could be a feature of the baby blues, or postpartum depression. Don’t leave it - talk to your midwife, or see your GP."

Looking for more ways to improve your quality of sleep? Check out these 15 ways to fall asleep fast, this list of the best foods for sleep, or find out what sleeping position is best for you. You might also want to know why you keep waking up early, or even find out about sleep affirmations and if they can work.

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We've reached out to sleep experts to answer that age-old question - what does my dream mean?

We all have dreams every now and then that really stick in our minds. Ever dreamt about an ex-partner that you haven't thought about in years? How about the one we all hate - finding yourself naked in public? Although most of our dreams don’t make any sense, that doesn’t stop us from asking questions about them, like what it means when you dream about someone or when you dream about being pregnant - you might even want to know how to lucid dream. But perhaps the most common question we ask ourselves when we wake up from a deep slumber is: what does my dream mean?

Psychologist Dr Keith Hearne says, "Sometimes meanings behind these weird dreams aren't quite as obvious as you might think. Dreams are often mistranslated and the actual message is different to the original. They should be taken metaphorically, not literally." 

So, before you start worrying that you're really in love with the postman, and for next time your child wakes you up in the night with questions about their strange dream, read our guide below to make sense of some of the most common dream meanings. 

14 of the most common dream meanings explained

1. Dreaming about your ex

Break-ups happen for a reason (whether they're romantic relationships or friendships) and most of us don't like to be reminded of ex-partners or friends years down the line, especially if we're happy with the relationships we have now. But it’s not uncommon to dream about an ex, leaving you wondering why you're being plagued by the past.

UKCP Psychotherapist Yuko Nippoda says that the meaning behind the dream depends on the relationship. "The re-experience of the relationship might have sweet memories, and people might be unconsciously fantasising to go back to the time of this relationship. However, if it was a sour relationship, people might feel that they have unfinished business or regret, and be unconsciously wishing to fix it." 

She adds "If it was a damaging relationship, then it can become a nightmare which creates further fear, instead of offering a safe place. In that case, it is important to be aware that the relationship has already ended and it will not come back, so that the dreamer can create a safe place for themselves."

2. Dreaming about cheating or being cheated on

Perhaps even less pleasant than dreaming about an ex - but just as common - is dreaming about being cheated on. 

Dream analyst Lauri Lowenberg previously told Harper's Bazaar "If there’s infidelity in your past, either in this relationship or a past relationship, this will keep cropping up because it’s a bone of contention within yourself." 

However, she adds that if there are no trust issues in your relationship, another hidden meaning could be that there is something else you feel is taking time and attention away from you, such as a job, a hobby or a new friend.

If you're the one cheating in the dream, then think about the person you're cheating with. Bed retailer Dreams says "Typically, these dreams don’t indicate a sexual attraction but that they may have certain qualities that you wish your partner could emulate."

3. Dreaming about being naked in public

We've all had that dream where we're at work or in a busy public place and all of a sudden we realise we've forgotten to get dressed. The way we react to this in our dreams is key to working out the meaning.

Psychologist Dr Keith Hearne says, "In this case, a feeling of embarrassment and shame probably accurately reveals the essential emotion, and the content symbolically displays the cause of the dream. The dreamer should focus on what they have done or said to ‘show themselves up’.”

However, dreams of this type aren’t always negative.

"It may be a rebuke from the unconscious of unacceptable social behaviour, but if the feeling in the dream is of exhilaration, it may represent a new-found sense of freedom," explains Dr Hearne.

Theresa Cheung, author of international bestseller The A to Z Dream Dictionary noted that dreams about being naked in public hold a similar meaning to dreams about relieving yourself in public. She says, " These kind of exposure dreams suggest that you are feeling vulnerable or exposed in some aspect of your waking life, perhaps because you are in a new situation or relationship and don’t feel like you can be your authentic self yet."

4. Dreaming about your teeth falling out

Losing your teeth is a common dream to have during deep sleep. Sometimes the dream starts off with teeth having already fallen out, or in other versions of this dream the teeth drop out one-by-one. Both are unpleasant, but what do they mean?

One interpretation of a teeth-loss dream is that you're concerned about losing your looks. It has been widely reported that women experiencing menopause symptoms reportedly dream frequently about teeth loss, and in this instance it often represents worries about growing old and losing their femininity.

Dr Hearne adds, "This dream may be interpreted as a warning that time is passing and important things need to be done in life, or that you are embarrassed over something insensitive you’ve said to someone else."

Meanwhile, Theresa says this dream could be about a need for change in your waking life or something to do with communication. She says, "Consider if there is something you have said that you may regret or that there is something you need to say."

5. Dreaming about snakes and spiders

For many of us, dreaming about snakes and spiders are more like nightmares, but there could be a meaning behind seeing these creatures while you sleep that you can apply to your waking life. 

Theresa says that dreaming about animals can often mean your dreaming mind wants you to learn from the qualities associated with that animal, and that of all the animals it is snakes and spiders that feature most commonly in our dreams. 

She says, "Spiders represent small fears which are being exaggerated or which you need to change your perspective about before they become deadly, and snakes represent the shedding of old skins, so this is about transformation and letting go of what is holding you back."

6. Dreaming about falling

You're probably familiar with the feeling when you wake with a start after having a dream that you're falling. A study of 2,000 UK adults carried out by Bed SOS found falling to be the second most common dream (45%), after having sex (48%). Being chased (37%) was in third place. 

The common myth is that if you ever actually hit the ground you'll die in real life, but this, unsurprisingly, isn't true.

"Falling dreams can cover several different scenarios, and often seems to come up as a linguistic pun," says Dr Hearne. "The word ‘fall’ is used in several contexts in everyday life. It may appear either as a wish (for example to fall in love, or to fall pregnant), or refer to a negative event (say, to fall out with someone, to decline or fail in some way). Recall what was happening in the dream, and the characters present, to uncover the probable topic."

Theresa offers another perspective, saying, "If you fall from a great height in your dream this suggests a fear of failure. It could also suggest that you feel insecure or are lacking support in your waking life."

7. Dreaming about flying

Flying dreams can be really fun - who wouldn’t want to soar through the sky without a care? When you dream you're flying and it feels like the most natural thing in the world, it indicates that you are on top of a situation and feel confident that you will succeed.

Dr Hearne says "This is a well known metaphor for doing well in life, and progressing with ease." However, Theresa adds that if it is not a pleasant dream, "it could also be your dreaming mind urging you to let go of self-imposed limitations and to rise above and see the bigger picture."

The experts at Dreams add, "A tough time flying in your dream suggests that someone (or something) is stopping you from moving to the next step in your life. If you are unable to fly it suggests that you might be struggling to meet the high goals you set for yourself."

8. Dreaming about failing a test or arriving late

Dreams about failing a test or arriving late can both leave you waking up in a cold sweat, and Theresa Cheung tells us that these dreams have a similar meaning - usually that you are feeling unprepared.

She says, "Back-to-school dreams are usually related to current career issues and feeling judged in some way. Many highly successful people have these kinds of dreams, as their dreaming mind cathartically takes them to the worst-case scenario so they don’t have to go there in their waking life."

9. Dreaming about being lost

"The feeling of being lost is a powerful emotion, in life and in dreams," Dr Hearne explains. "Children can be traumatised by such an experience, and a ‘sub-personality’ may form, stuck at that age, subsequently influencing their life and their dreams.

"Symbolically, the dreamer may be ‘lost in life’, and needs to find a way forward to a rewarding place."

Have you been worrying about your career path? Or perhaps you're concerned about how a relationship with a partner has changed lately? This could be a good chance to assess where things are going.

Theresa says this could also be the case if you are dreaming about being trapped. She adds, "If you have this dream often, just before you go to sleep, ask your dreaming mind to help you find a solution and see what symbols are presented to you."

10. Dreaming about someone that has died

Being visited in our dreams by loved ones that have died can be comforting or upsetting. Some people see it as a sign that the person is trying to communicate from the afterlife, but watch out for reading too much into this as it can lead to an obsession over what they're trying to tell you.

Another interpretation is that it means you still need to deal with issues surrounding their death, even if it was a long time ago. Whichever you choose to believe, their appearance in your dream means this person remains in your memories.

"The ancients understood the concept of opposites in dreams," reveals Dr Hearn, saying "The unconscious message might be that a birth is in fact imminent." This could mean an actual birth, or a new beginning. 

11. Dreaming about drowning

Drowning is another common theme in dreams - or nightmares - and Theresa suggests this probably means you are feeling emotionally overwhelmed in your waking life, or that you are bottling up your emotions.

She advises that if you're having this dream, "Time to let it go! Time also to understand that your emotions do not control or define you. You choose your emotions, just as you also choose your thoughts and your actions. You are in charge of what you feel, think and do."

12. Dreaming about being chased

Another common dream that falls into the nightmare category is the experience of being chased by someone or something. 

Theresa says that these dreams, "suggest that you are feeling threatened in some way in your waking life."

By way of advice, she says, "Try to identify who or what is chasing you and how this relates to circumstances in your daily life. Fears need to be faced and understood and when they are faced and understood they will lose their power over you."

13. Dreaming about dying

As well as dreaming about people who have died, some unlucky sleepers have had dreams where they have died themselves. The good news is, this doesn't mean your dream is going to come true.

Theresa: "If you are the dying person, your dreaming mind is urging you to make changes, let go of one stage in your life and move forward in a new direction. With every end, there is always a new beginning. This dream is all about the power of transformation."

Meanwhile, if someone you know in a dream dies, or is dead, this means that the part of yourself you see represented in that person is dead, or needs to die.

14. Dreaming about having sex

One of the most common dreams out there is dreaming about having sex - and more often than not this will be with someone you're not in a romantic or sexual relationship with. 

But don't worry, this doesn't mean you're at risk of having an affair or sleeping with someone you shouldn't. Theresa says, "Having sex in your dreams – especially with someone you aren’t attracted to in real life – is also about merging aspects of your personality together or developing aspects of yourself that are hidden. 

"If you have a dream affair, ask yourself what does the person you are having an affair with in your dream represent? Your dreaming mind wants you to get intimate with and discover that within yourself."

She adds that this dream might be a sign to consider what cheating means to you and if you are cheating yourself out of something.

Here on Goodto, we've got plenty more expert advice to help with sleep problems. From ways to fall asleep fast and tips for waking up in the morning to the reasons why you feel tired all the time and why you might sweat at night. 

We spoke to the following sleep experts:

Snore through the heatwave thanks to these 24 easy, expert-approved hacks on how to sleep in the heat.

Summer may be our favourite season, but the temperatures can often cause havoc to our sleeping patterns. With the extra heat leaving us restless, searching for ways to fall asleep fast and feeling over tired as a result. And when you consider how much it costs to run a fan, it's great to have some budget-friendly options under your belt too.

As sleep expert and author Dr Nerina Ramlakhan explains: "If you're too hot this can stop you getting to sleep and staying asleep. The brain needs to be a fraction of a degree cooler than the rest of the body to achieve optimal sleep. When the brain is too hot this can affect both deep sleep and REM which results in more tossing and turning throughout the night, causing restlessness and broken sleeping patterns. Cooling the body will alleviate this and increase the body’s chance of getting the deep, nourishing sleep it needs."

How to sleep in the heat: 24 tips

1. Keep your hands and feet out of the duvet

Dangling our feet out from under the covers is many people's go-to when it comes to cooling down on a hot night.

And Chief Sleep Officer at Sealy UK, Neil Robinson, suggests we've got the right idea. He reveals that while there's a common belief that we lose heat from our heads our "hands and feet are key to keeping cool" at night. So say goodbye to socks and be sure to let these limbs dangle out of the duvet. 

2. Get naked

Turns out sleeping in the buff gives you an all-round better night's sleep in the heat according to experts at the Sleep Council.

Opting out of pyjamas will cool down your body's temperature, which will not only help you get a better sleep on a hot night, but will regulate your skin's temperature to stop you waking up throughout the night.

It's also said that snoozing without clothes on is more comfortable and will stop you getting irritated when it's balmy. What's more, a study in the journal Brain found that cooler body temperature can increase your metabolism and help you burn calories while you sleep, as well as stop you from getting a yeast infection by limiting the warm, moist areas for bacteria to grow.

3. Cool down with a flannel

Dr Nerina Ramlakhan, author of The Little Book of Sleep: The Art of Natural Sleep, says that the secret behind lowering your body temperature at night is keeping your body warm but your head cool.

Sleeping with a cold flannel on your head is the perfect way to achieve this balance, she says: "Place a wet flannel in the fridge for an hour or so before getting into bed and lay it on your forehead to help you drift off to sleep."

4. Drink something hot

We know it seems a bit backwards, but according to experts, drinking a cup of tea or similar can actually help you to regulate your body temperature when it's muggy. A 2012 study by the University of Ottawa showed that a hot drink helps release sweat, which in turn cools your cool temperature.

Dr Ollie Jay, one of the researchers of the study told the Smithsonian Mag: "If you drink a hot drink, it does result in a lower amount of heat stored inside your body, provided the additional sweat that’s produced when you drink the hot drink can evaporate."

So the next time you're tossing and turning, try brewing a decaff cuppa.

5. Use a hot water bottle

Who knew that our best friend in winter could also come in handy during summer? If you're feeling the heat and can't sleep, get your hot bottle out and fill it with ice-cold water. 

You should avoid putting your hot water bottle in the freezer, however. Dr Patel, resident sleep expert at Time4Sleep explains: "Rather than freezing a hot water bottle with cold water, as this could damage the hot water bottle material, fill it with very cold water and leave this in the bed for an hour before you go to sleep.

"Before drifting off be sure to remove the cold hot water bottle from the bed as contact with skin is likely to cause discomfort and at very low temperatures, possible skin damage."

6. DON’T have a cold shower

The experts at Make My Blinds told us that although having a cold shower may seem like the most obvious method to help you cool down before you go to bed, it could actually make you feel worse. They said, "Just before you go to bed, it’s worth having a lukewarm shower as this can help lower your body temperature, while a cold shower will do the opposite and raise it."

Or, what you could do instead,  is run your wrists under cold water. Martin Seeley, the CEO and sleep expert at MattressNextDay, says, "When you brush your teeth before bed, you should also run your wrists under cold water for a few minutes before bedtime, as this quickly cools your body down."

7. Move rooms

Heat rises, so on really hot nights you might want to consider moving downstairs to sleep. If you're planning on moving the kids down too you could make a game out of it and pretend you're setting up an indoor camp!

8. Ventilate the attic

While it's generally thought best to keep windows closed in hot weather, if you have an attic, open the hatch to it. This will give the hot air in the house somewhere to escape to and will bring down the room temperature in the bedrooms.

It's also a good idea to keep your bedroom doors open to help hot air escape and to circulate cool air from your open windows.

9. Don't stress

Tossing and turning and increased frustration about not getting our NHS-recommended 6-9 hours sleep a night are all counter-productive actions when wanting to sleep.

Sometimes, the best thing we can do is take a breath and accept that we're struggling. Then get up and try something soothing - like reading a book, writing down thoughts or even folding the laundry. Avoid activities that involve a blue light (i.e. phones or TV) and return to bed when you feel sleepy.

10. Soak your feet in cold water

Heat is lost through your extremities, so soaking your feet in some cold water before you head to bed can help to cool your entire body down. Just like Martin's recommendation of running your wrists under cold water, soaking your feet will cool the pulse points on your feet and ankles, instantly helping you to feel a little cooler before sleeping.

11. Mist a cooling spray

If the hot night air is messing up your little one's routine as well as yours, keep a water spray (like the ones you use on indoor plants or for ironing) in the fridge and spray your little one to help cool them down when they wake up.

You could buy a ready-made one or make your own with half water and half alcohol (bought from the chemist). The alcohol helps the water evaporate faster, which helps your body to cool down.

12. Choose the best sleeping position

Sammy Margo, Sleep Expert at Dreams has provided her favourite sleeping positions to ensure you stay comfortable, whilst also combatting the effects of the heatwave this summer:

• The "Starfish" Position: Lying on your back with your limbs spread out can assist in cooling the body, as it maximizes the surface area exposed to the air.
• The "Spoon" Position: Some people find sleeping on their back tricky so sleeping on your side with a pillow placed between your knees can help align the spine and allow for better airflow. 
• The "Freefall" Position: While lying on your stomach may not be ideal for everyone, this position can be advantageous during hot weather. 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 cool yourself before getting into your usual sleepy position.
• The "Back Sleeper" Position: Lie on your back with a thin to keep your head slightly elevated. This can prevent excessive heat build-up, as heat tends to rise.
• The "Legs Up" Position: Lie on your back and elevate your legs by placing a pillow or cushion under your knees. This position may help to improve circulation and reduces tired, achey, and puffy legs, allowing for better blood flow and heat dissipation.
• The "Side-Back Combo" Position: Begin by lying on your side with a pillow between your knees for spinal alignment. After some time, switch to lying on your back, keeping a thin pillow under your head. This alternating position helps prevent pressure points and allows air to circulate around your body.

13. Try a rice sock

This may seem like a bit of a weird one, but bear with us...

Fill up an old sock with raw rice, tie it with an elastic band at the end and pop in the freezer for a few hours. Take it to bed with you and use it on your face and neck to cool you down on hot nights - simple and strange, yet effective.

14. Invest in a fan

A fan is an obvious investment in ensuring good sleep during the heat. And even studies support that electric fans have a "beneficial effect" in extreme heat and humidity.

Get your hands on a fan and position it at the end of your bed or on your bedside table. Some troubled sleepers even swear by sleeping with a fan on all year round, if you're prone to overheating during the night.

Not only will it keep your face and head cool, but the gentle humming noise could soothe you to sleep. Although some experts have warned us that sleeping with a fan on could be bad for you, so you might want to use this tip sparingly.

15. Ice the air

This may seem a little elaborate, but if the fan isn't quite cool enough for you, iced air will do the trick.

Mary Love, Head of Product & Innovation at sustainable sleep-tech firm Simba says, "Air-con units in homes across England are hard to come by… not to mention expensive. So why not create your own? Put some ice in a shallow baking tray, pan or bowl and place it in front of a high-quality fan. As the ice begins to melt, the breeze will pick up the moisture and disperse a cooling mist across the room. This will make a huge difference on those stuffy nights!"

16. Cheat your sheets

Put your bedsheets in the fridge - yes, really!

Fold them up, place them in a bag and pop them in the fridge for an hour before bedtime, they'll keep you cool for long enough to help you drift off. You could also dampen them slightly, which will keep them cooler for even longer. Just make sure you're washing your sheets often enough in warm weather - no one wants sweaty bedding!

17. Cotton on to better bedding

Your silky sheets may look fabulous in your boudoir, but they're definitely not keeping you cool. Meanwhile, cotton sheets work wonders for a stuffy sleep in a number of ways. The material has breathable qualities which cool down your skin in the night, whilst additionally absorbing any excess body sweat.

For optimum freshness on a balmy summer night, light-coloured cotton is the only way to go. White or cream cotton sheets tend to be lighter in weight and dark colours absorb heat - which we don't want!

18. Choose the right sleepwear

If you won't consider sleeping naked during hot nights, then it's time to rethink your summer PJs - and once again, cotton is the way to go. A study in the Nature and Science of Sleep journal found that light, thin materials like cotton aids sleep in the heat as it draws sweat away from your body while still letting your skin breathe.

Mary Love told us, "What you wear to bed has a huge effect on how well you sleep. Loose-fitting, well-ventilated cotton pyjamas are the best option, as cotton has moisture-absorbing properties that will help keep the sweat from your body and ultimately, allow for an improved level of comfort. Avoid synthetic materials that will cling to you at night."

19. Exercise in the morning

Exercise inevitably increases our core body temperature, which is the last thing we need when trying to get some shut-eye on a sweltering night.

Much like when it's too hot to walk your dog, it's best to opt for exercising earlier in the day. Chief Sleep Officer at Sealy UK, Neil Robinson, suggests that we should: "exercise first thing in the morning to kick start your metabolism throughout the day, and leave you feeling ready to rest in the evening".

20. Get outside

Make the most of the sunny spells and get outside during the day. You could even take a dip in a paddling pool - as long as there's no hosepipe ban, of course!

Martin Seeley told us, "Whilst you should keep your bedroom away from the light, you should personally try and spend as much time out in throughout the day. This is because light plays the most integral role in regulating your body’s internal clock, as it signals to your brain when to be alert and when to rest. 

He adds, "By the time you get to bed, your bedroom should be virtually black, so your brain knows that it’s bedtime. If your blind or curtain situation doesn’t allow this, keep an eye mask near your bed to block the light out."

21. Draw the blinds earlier

Shade is an essential component of cooling down. So a simple hack to help you sleep in the heat is to close windows, and draw curtains and blinds during the hottest parts of the day. This will lower the room temperature considerably, and you'll thank yourself for it later, when the sheets aren't so sticky.

Mary Love says, "Instead of opening your curtains in the morning, keep your curtains closed throughout the day to block the sunlight from coming in and heating up your room. You can open them back up when the sun sets, and it isn’t shining brightly into your room."

22. Avoid caffeine and drink plenty of water

Caffeinated drinks are known to raise our blood pressure and increase alertness. Research in the Journal of Biological Rhythms has also shown caffeine to cause a rise in body temperature too, so it's best to avoid caffeinated drinks after 6pm to get a better night's sleep.

Mary says, "An obvious tip for hot weather no matter what is to drink plenty of water throughout the day to stay hydrated. We lose water in our bodies more in the heat from sweating, so it’s important to keep the level of fluids in our bodies up. The recommended amount of water to drink per day when it’s hot is three litres, so sticking to that can also help come bedtime."

23. Say no to spice

Science shows that what you eat before going to sleep affects the body more than you might think. A study in the Journal of Biological Chemistry found that capsaicin (the active chemical in chillis) increases your body temperature, so it's probably best to skip spicy food or meals in the run-up to bedtime.

Anything too heavy or rich eaten within three hours of going to bed will also make you uncomfortable in the heat. And another study by the American College of Gastroenterology has shown that the resulting acid reflux increases sleep problems.

24. Flip your pillow

Mary says: "Everyone loves that feeling of flipping your pillow over to the cool side. When the heat is unbearable and you’re getting a little clammy, don’t forget to flip over and enjoy that momentary respite from the heat."

Additionally, Martin says you could try putting your pillow in the freezer for 15 minutes before you plan on hitting the hay.

25. Avoid day-time naps

Hot weather often means many of us feel quite drowsy during the day, because our body uses more energy to regulate our core temperature. So whilst a sunshine siesta might sound ideal, a study in the Current Opinion in Pulmonary Medicine journal found that napping for over 30 minutes can prevent getting precious shut-eye later.

If you must nap, Martin told us, "You should only sleep for between 10-20 minutes as anything longer than 30 minutes can risk feeling groggy as your body will have entered a deep sleep cycle. "

He added: "Also, make sure to time your nap right. As your alertness naturally dips in the afternoon, you should pay attention to when you start to feel drowsy and nap straight away (if possible). Make sure this is more than 8 hours before your bedtime though, as it could impact your sleep if not."

If you're looking for more tips to help beat the hot weather, we've also got tips on how to keep the house cool, how to cool down a baby and how to stay cool during pregnancy.

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If you're a new parent, chances are you're feeling sapped of energy and wondering how to wake up in the morning. We've asked the experts for the best tips to help you feel fresh, even when you're baby has kept you up all night.

For some of us, getting out of bed in the morning is a daily battle - and none more so than the new parents among us. Cluster feeding rarely equals eight hours of sleep every night, so if you keep waking up early thanks to your baby then know you're not alone. Unfortunately, that doesn't make recovering from a bad night's sleep any easier, but if you're searching for ways to feel as fresh as you can and look less tired despite night upon night of broken sleep, then we're here to help.

"What you do when you first get out of bed sets the tone of the day," explains Dr. Tiago Reis Marques, CEO of Pasithea Therapeutics. "For some, this may include a strict routine, while for others, it may vary from day to day. But whether you are already in a routine, or you are looking for a new approach to starting your day, there are a few common things to consider in the morning so that you are left feeling as you mean to go on: healthy and mentally strong."

How to wake up: Tips for new mums to help make the morning better

1. Take a shower

We get it, you're in the newborn phase and you barely know what day it is, let alone when was the last time you showered. But taking some time for a steamy rinse will help to flush away any signs of snooziness, and science seems to agree.

One German study published in Frontiers in Human Neuroscience found that a hot shower not only wakes you up, but it also gets your creative juices flowing too. In contrast (and if you can handle it), a cold shower forces you to take deeper breaths, decreasing your body’s CO2 levels, which in turn helps you to concentrate. 

If you can handle a daring douche, we recommend the 90-second shower trick:

1. Turn your shower temperature down as cold as you think you can bear for 30 seconds, showering as normal. Cold water (and the shock of it!) increases our body's oxygen intake.
2. Turn your shower temperature up to as hot as you can handle, showering in this for another 30 seconds. Hot water dilates blood vessels and increases circulation.
3. Lastly, turn the temperature down to cold once again, showering in it for the final 30 seconds.

2. Pep up with peppermint

You might think of peppermint tea as a bedtime drink, but research has shown that this plant is perfect for perking you up. One University of Cincinnati study found that students who inhaled peppermint before a test experienced increased focus and better test results. 

Another experiment in 2006 also presented a peppermint odour to lorry drivers and the results speak for themselves, with the peppermint scent leading to increased ratings of alertness, decreased temporal demand, and decreased frustration over the course of the driving scenario. In addition, the peppermint scent reduced anxiety and fatigue.

Invest in a vial of peppermint oil and dab it on some cotton wool to inhale, or leave it in places around your home to keep yourself feeling alert. You could also invest in an electric aromatherapy diffuser to mist your bedroom with the refreshing scent each morning.

• View Miaroma Peppermint Pure Essential Oil

3. Breathe out

“It may seem simple, but taking a few minutes out of your morning to pause and breathe is certainly beneficial to your mental health,” explains Dr Tiago Reis Marques. “Deep breathing is one of the most effective techniques to reduce stress in the body. This can slow the heartbeat and stabilise blood pressure.”

It also sends a message to both your brain and body to slow down, he adds, relieving any tension or stress felt in the morning.

When your energy is low, take a deep breath in and then breathe out for longer than you normally would - it's a tried and tested simple fix to make you feel more alert.

4. Listen to music

“Listening to music can help you feel connected and positively impact your mood,” Dr Kat Lederle tells us, Head of Sleep Health at Somnia. 

Indeed, one 2020 Australian study found that certain alarm noises can help reduce morning grogginess. Melodic tunes led to a surge in energy in participants trialled, leaving them more alert for the day ahead. Unsurprisingly, this was favoured over the annoying beeping alarm sound which instead ‘confused brain activity’.

The best bit? Scientists in the study shared their top two songs that promised a feel-good morning: 'Good Vibrations' by The Beach Boys and 'Close to Me' by The Cure. But of course, any song that gets those hips shaking is sure to do the trick too.

5. Drink water

Feeling tired is a classic symptom of dehydration, and given that being a new parent means you barely have enough time to sit down with a glass of water, chances are that not getting enough H2O is contributing to that groggy feeling in the morning.

A 2012 study in the Journal of Nutrition looked into mild dehydration and found that women suffered from low mood, headaches, poor concentration and difficulties performing tasks as a result. 

Ensuring you drink plenty of water in the morning will help combat this and set you up for the working day. But how much water should you drink a day? The NHS EatWell Guide recommends six to eight glasses full.

• View Stanley Quencher Flowstate Tumbler

6. Cleanse, tone and moisturise

Taking the time to give some TLC to your skin will not only give you a healthy glow - it can help wake you up for the day too. Get the circulation going by really massaging the products in to stimulate blood flow and bring a bit of colour to your complexion.

You could try keeping your moisturiser in the fridge so it'll be cool and refreshing on your skin in the morning, which may also aid alertness. Meanwhile, investing in one of the best eye creams that'll perk up your peepers and help get rid of dark circles will help too. 

Cult beauty brand The Ordinary have a Caffeine eye serum that is highly rated by online reviewers. 

• View The Ordinary Caffeine Solution

7. Don't skip breakfast

We’ve all heard that breakfast is the most important meal of the day, and it's even more important to consume foods that give energy in the morning when you're a new parent. We get their you're probably run off your feet tending to your baby's needs, but looking after yourself is important too.

“Make sure you don’t skip breakfast, even if it’s just half a banana first thing,” advises Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at And So To Bed. “When you eat during the day it helps to anchor your circadian rhythm. So, if you skip breakfast, your body does not know that it’s actually morning and this can cause you to feel more sluggish at the start of the day.”

Indeed a group of teenagers in one 2008 Australian study reported improved mental health when they stopped skipping breakfast and enjoyed a bowl of cereal instead. 

Fruit is also great first thing and sets you up with important nutrients and vitamins for the day. Or, look for wholegrains if you're a toast lover - these high-fibre carbs will give you energy that lasts for hours.

8. Avoid sweet alternatives

A sugar hit can be tempting in the morning when you're feeling sluggish, but it's not the wisest choice as sugar subdues the neurons in our brains that help control our wakefulness and how alert we feel.

Avoid ordering a morning coffee that’s high in sugar (goodbye vanilla lattes), and ditch sweet pastries or less healthy cereals like Crunchy Nut Cornflakes or Rice Krispies - these are both very high in sugar.

A high protein breakfast is what the scientists suggest - with researchers from one University of Cambridge study finding that protein promotes wakefulness and helps to kickstart bodily activity. 

9. Let the light in

If you're looking for a quick and easy way to help you feel more awake then this is it, as Dr Jeff Foster says getting some light is the best way to feel alert in the mornings. “Natural light stimulates the wakefulness centre in the brain which helps you get up naturally,” he tells us.

And there's plenty of evidence to support this, with a study published in Scientific Reports finding that morning exposure to blue-enriched white light significantly improved the participants' perception of alertness. It also positively affected mood and visual comfort.

Meanwhile, a different study published in the Sleep Health journal found that those who got their rays in the morning sleep better at night and feel less stressed and depressed than people who didn’t. 

Dr Jeff recommends using a wake up light to help getting out of bed in the morning feel easier. A good example is Lumie's Bodyclock, which emits a natural glow that gradually gets brighter throughout your last half an hour of sleep. This means that by the time your alarm time hits, you've had the chance to wake up naturally without being suddenly snatched out of your REM cycle.

• View Lumie Bodyclock Spark 100

10. Stretch it out

Incorporating a morning stretch or two into your wake up routine will do wonders for both your body and brain.

As one University of Washington study explains, our muscles also go to sleep when we do, with our bodies quite literally becoming paralysed during the REM stage of sleep. Some gentle stretches in the morning will therefore help you get moving again thanks to those trusty energy-releasing endorphins. 

“If you spend 10 minutes mobilising your body first thing, you’ll reap the rewards throughout the day,” says Chatty Dobson, Yoga Teacher & Owner of FLEX Chelsea. "Not only will you feel less stiff, but you’ll also get your blood pumping through your brain, so mentally you’ll benefit too.”

Her go-to moves are cat cow, twists and “several rounds of sun salutations to work the whole body”.

Internet yogi Adrienne has a special 11-minute  ‘Wake Up Yoga’ video that fits the bill too.

11. Get out for a walk

Getting out the house for fresh air, exercise and a sunlight hit is a sure fire way to blow away those morning cobwebs.

One study by the University of Rochester concluded that spending time in the great outdoors “makes people feel more alive”, with the same research finding that adults who walked outside for 20 minutes had more energy than those who walked the same indoors. 

The reason for this? Dopamine, endorphins and other chemicals in the brain kick into gear if you go for a stroll in the sun - signalling to the body that it's time to be up and about. And the effect can last up to five hours.

Even just a short walk around your neighbourhood will help - tuck your baby in one of the best prams and make it a family excursion.

We spoke to the following experts:

You might also want to know how much deep sleep you need and how to get more of it as a new parent, or check out these easy ways to fall asleep fast, to help you get some more rest next time you're awoken by your baby in the night. We've also taken a look at how much sleep teenagers need too.

There are several reasons why you could be feeling so tired all the time - and not all of them are down to your kids.

Tiredness is a common ailment, especially among parents. Whether you're up in the night soothing your baby, have been run ragged all day by a hyperactive toddler or are kept up by worries about your teen's peer group problems, chances are that if you've got kids, you're dealing with a lack of sleep.

But did you know that feeling tired all the time is so common that the NHS has turned it into an acronym? 'TATT' is often linked to not getting enough sleep, which is accompanied by other issues like waking up too early and struggling to wake up.

If you're tired of feeling tired, we've asked the experts to explain some of the reasons your energy levels are struggling and provided a few ways you can give yourself a better night's rest, so next time your kids are keeping you up all night you've got some damage control measures.

Why am I so tired all the time? 15 possible reasons

1. Lack of a balanced diet

If you feel tired after eating and throughout the day, you might be suffering due to an unbalanced diet - and did you know there are even some foods that can help you sleep? Make sure you're getting your five-a-day and plenty of protein to help you feel more energised throughout the day.

Meanwhile, eating foods with high antioxidant levels, also known as superfoods, can improve your immune system and prevent you from feeling run down and tired. Common superfoods include fruit and vegetables, dairy products, melons, berries, dark and fibrous vegetables, whole grains and meat.

Nutritionist Kim Pearson adds, "Common deficiencies that can lead to tiredness include iron and vitamin D. Opt for iron-rich foods such as spinach, kidney beans, chickpeas or grass-fed red meat, and take a daily vitamin D supplement. Vegans and vegetarians may lack iron and B12, two key nutrients for energy."

She says, "Vegans should take B12 and iron supplements, as well as vitamin D, while fussy eaters should consider a good quality multivitamin and mineral."

A lack of magnesium is another deficiency that could be to blame for a lack of deep sleep. “Low energy levels have been linked to low magnesium levels, as it’s needed to produce adenosine triphosphate (ATP), which is essential for energy,” nutritionist Rick Hay explains. When magnesium levels are low, it’s harder to stay asleep too. So, up your intake of magnesium-rich foods, such as green leafy vegetables, nuts and dark chocolate.

2. Too much exercise during the day

It's normal to feel tired after working out, but fatigue is something different and occurs when you don't fully recover from the exercise. It normally leads to people feeling drained and exhausted, especially during or immediately after exercise.

Doing too much exercise is a natural contributor to this feeling. Try to cut back on the hours spent in the gym or in the swimming pool, make sure you're fully hydrating after working out and restoring essential electrolytes, and be sure to get a good night's sleep after intense physical exercise.

Additionally, fatigue and exhaustion can occur when you don't fuel up and eat before a workout. Without carbohydrates to feed off during exercise, your body has to use its reserves of protein, fat and carbohydrates for energy - which can lead to you feeling tired.

However, remember that exercise is still important for your general wellbeing. “Fresh air and brisk walks are effective ways to boost your energy, as they get the heart pumping and increase your blood flow,” says GP Dr Roger Henderson. If you're a fitness fanatic, opt for workouts three to five times a week and be sure to schedule proper rest days inbetween.

3. Heavy periods

If you feel tired before your period starts, you could be suffering from a lack of iron or even anaemia.

The body uses iron to make hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs to other parts of the body. It also helps to make myoglobin, another protein that helps to provide oxygen to the muscles.

A lack of iron means a lack of these two proteins and this makes it harder for oxygen to reach your tissues and muscles. Deprived of energy, the heart has to work harder to move the blood around your body which makes you feel tired.

You can also suffer from anaemia all month long, not just when you're on your period. Try eating foods that have a lot of iron in them like liver, baked beans and curly kale or taking supplements. Talk to your doctor or health provider if you are concerned.

4. Too much sleep

Too much sleep can make you feel tired when you wake up, as you're disrupting the body's biological clock. Otherwise known as the circadian pacemaker, this group of cells in the brain controls hunger, thirst, sweat and internal rhythms, including tiredness.

The pacemaker is triggered by light signals from your eye, telling your brain that it's daylight and morning has arrived. It then sends out chemical messages to the rest of the body to suggest it's time to wake up.

When you have too much sleep, the pacemaker is thrown off its regular schedule, which can make you feel fatigued. A 2018 study by the University of Western Ontario found that sleeping too much could have a detrimental effect on their brain.

To help combat this, sleep expert James Wilson (aka The Sleep Geek) recommends including natural light in your morning routine to help you feel more alert in the mornings. He says, "Having natural light earlier in the day helps your body to understand it is now daytime.

"It will reduce your lethargy and improve your alertness. This can be done by getting outside earlier in the day or using a sunshine alarm clock which has a light that rises like the sun and pulls your body out of sleep."

• View Lumie Bodyclock Spark 100 - RRP £99 | Amazon

5. Waking up a lot in the night

A lot of us wake up in the night so briefly that we can't remember doing it. It makes us think we've slept right through but in the end, waking up more than five times a night can be the equivalent of losing an hour's sleep. There are plenty of reasons why you might be waking up in the middle of the night - and parents will know that having small children rarely equals an uninterrupted night's rest but you can try this simple technique used by registered nutritionist and army veteran, Rob Hobson to fall back asleep when you've been woken in the night.

Reportedly used by the US military in the past to help people to fall asleep in difficult circumstances: "This technique is said to work for around 96 per cent of people after practising for around six weeks," he says.

How to fall asleep in 2 minutes:

• Relax the muscles in your face, such as tongue, jaw and around the eyes.
• Drop shoulders as low as they will go, followed by your upper and lower arm, one side at a time.
• Breathe out, relaxing your chest then legs, working downwards from the thighs to the feet.
• Say ‘Don’t think, don’t think’ for 10 seconds to clear your mind.

6. Too hot or too cold in bed

If you're too hot or too cold to get to sleep, this is going to affect the quality of sleep you manage to get overnight. It's also going to leave you feeling less than refreshed come the morning.

In the winter, getting yourself to a comfortable temperature so that you can drift off can simply be a case of sleeping with an extra blanket or a hot water bottle, or you could have a hot bath before you go to bed. In the summer, however, it can be more difficult.

“Getting a comfortable night’s sleep can be more challenging during the hottest months” says Thom Hemelryk founder of the Drowsy Sleep Company.

"Increased temperatures make it harder for us to drift off and mean we toss and turn more than usual. But then sleeping with the windows open also increases outside light and noises that can keep us up."

Thom says the key to sleeping in the heat is regulating your body temperature, “Your body temperature naturally peaks in the evening and then drops when you are asleep. Even slight changes to your normal patterns can be disruptive. So it's important to be aware of your temperature patterns and prepare accordingly.”

He suggests these three hacks for summer temperature control:

1. Invest in a good fan, it keeps the temperature down and blocks out external noise.
2. Sleep with a light cotton sheet instead of a quilt. If temperatures really soar, try rinsing it in water to keep you cool.
3. Don't sleep naked as this could actually make you hotter.
4. Have your own bedding! In the winter it might be great to cuddle up to your partner to keep warm, but in the summer the heat from your two bodies can make you more uncomfortable. Regulate things by having separate bedding for both of you.

7. You need a new pillow or mattress

A new mattress should be purchased every seven-10 years. If yours is starting to reach the end of its life cycle, it could be impacting your sleep.

But before buying a new one, it's important to understand your own preferences and the different options available when you shop. Do you prefer foam or innerspring? How firm do you like your mattress? Your weight, preferred sleeping position and any back pain you have will also make a difference.

Meanwhile, your pillow is equally important for a good night's sleep - even if you go to bed early and think you're sleeping through until morning, your pillow could be undoing all this good work.

The right pillow will support your neck and spine and prevent back pain, while an old or uncomfortable pillow means that you'll toss and turn all night. This stops your body from getting the rest it needs, making you feel tired.

Pillow test: Place the middle of the pillow over your arm, if the sides hang down it's time to buy a new one!

8. Smoking or drinking alcohol before bed

We often feel sleepy after drinking a lot of alcohol, so you're fooled into thinking it aids sleep. But actually, our quality of sleep is severely affected after having a few drinks and you'll feel tired the next day. Similarly, smoking the last thing at night can mean your quality of sleep suffers - even though you think you've had enough sleep. This is because, like alcohol, nicotine is a stimulant.

Drowsy's Tom Hemelryk explains, "Stimulants like alcohol, tobacco and heavy foods in the run-up to bed will disrupt the chemical balance in your brain needed for restful sleep." Why not try one of the best non-alcoholic wines instead?

And if you smoke, try to have your last cigarette at least four hours before bedtime. Nicotine patches or chewing gum can also affect your sleep.

9. Watching too much TV before bed

Rebecca Small, assistant medical director at Bupa, says, "Television, laptop and computer games can all stimulate the mind and therefore can prevent a good night's sleep. Reading, meditation and exercise such as yoga can have a relaxing effect, helping prepare your body for sleep."

Even having the light from street lamps come through your windows can disrupt your sleep, as the high-intensity LED light emits the same blue light as a screen, although it's a smaller quantity. The American Medical Association have even issued a warning about street lights.

"The blue light emitted from phones, laptops and TVs can delay the release of sleep-inducing melatonin by up to three hours,” adds Dr Vishal Shah, medical director at Thriva.

To avoid this blue light from screens, try limiting your TV watching and texting to an hour a night, and don't let it be the last thing you do before you go to bed. It's also a good idea to avoid using your bed for anything other than sleeping, so avoid watching TV in bed, or doing anything else like sorting out bills, making shopping lists or even arguing. Let your body recognise that when you get into bed it's time for sleep.

As for the street lights, invest in some black-out curtains to ensure that no light creeps through!

10. Spending too much time indoors

If you spend most of your day working in an office or from home, you probably don't get enough fresh air or sunshine.

Fresh air gives you a burst of oxygen while sunshine gives you vitamin D, and both these elements boost your energy levels and wake you up. They also boost your immune system, so you're less likely to get colds, bugs and other illnesses which make you feel run down.

"Consistent with previous research, we found individuals who spent less than or around 12 hours outside per week had higher odds of normal sleep compared to those who spent little to no time outside," explained a 2021 Kentucky-based study.

Try getting out of the office at lunchtime or going for a walk in the evenings when you've finished work. When it's warm enough, open windows and doors too to let the air and sunshine go through your house.

11. Certain medications

There are a lot of tablets and pills that can make you drowsy, such as antihistamines. Many of us don't automatically link the two, even if the medication lists drowsiness as a side effect.

If you're on medication, this could be making you more tired - it could even be a mixture of tablets which on their own wouldn't affect you but together they might.

Have another look at the leaflets you get with your tablets to check and if you're worried have a chat with your doctor, who might be able to suggest a solution.

12. Work and money worries

It's not new to us that worrying about our jobs and our finances makes us feel exhausted. However, a 2018 study has confirmed that work and money worries can also cause sleep problems, revealing that nearly one in three of us is having problems sleeping more than once a week. And those who took part in the study said work and money worries were the biggest problems when it comes to nodding off.

Try setting some time aside with your boss or manager to talk through your concerns if you're stressed about work. If you're feeling overworked or not supported, they should be able to help you. 

Similarly, services exist to help you understand and overcome any monetary mental health issues - seek out Mental Health and Money's toolkit if you think it's relevant to you. Even a small step like this could make you feel more in control, helping you to get a better night's sleep.

13. An underlying health problem

Depression, Seasonal Affective Disorder (SAD) and going through menopause can all make you feel tired, fed up and sluggish, as well as disrupt your sleeping pattern.

People who have SAD need a lot of sunshine to boost their mood and energy levels, so much so that many buy light boxes to simulate sunshine as a way of beating the winter blues. If you suffer from depression or are struggling with the symptoms of menopause, you can talk to your GP to find out about some possible remedies for your sleepless nights.

Other health problems that can make you tired include restless leg syndrome, hypothyroidism, diabetes, high and low blood pressure and Irritable Bowel Syndrome (IBS). Again, you should talk to your doctor or health provider if you are concerned.

14. Not drinking enough water

Being dehydrated is one of the most common reasons for feeling tired all the time, as your body is trying to work without enough water. This can cause periods of exhaustion, fatigue and low energy - as well as general tiredness.

A 2022 study found that fatigue was one of the most common presenting symptoms of dehydration. Common other symptoms of dehydration include thirst, dry skin and lips, dark urine or decreased urine output, headaches, muscle cramps, lightheadedness and dizziness.

The average recommended water intake for adults is around three litres per day, but you may need to drink more if you are pregnant or breastfeeding, in a hot environment, physically active for long periods, ill or recovering from illness, according to the NHS.

15. Too much tea or coffee

Caffeine is a quick pick-me-up, but it can stay in your body for five to six hours. “This means any consumption in the afternoon and evenings will still affect your brain when you’re trying to sleep at night,” says Dr Alison Bentley.

Ideally, you want to have your last cup at 3pm. But if you feel you need the caffeine, swap it to green tea. “Green tea has caffeine but also l-theanine, which mutes the excess stimulating effect of caffeine,” says nutritionist Dana James. 

She also recommends avoiding non-organic drinks (i.e. teabags treated with pesticides, genetically modified organisms or synthetic fertilisers) to beat the afternoon slump. “Pesticide residue ends up in your coffee and that makes you feel tired,” she explains.

We spoke to the following experts:

There are very few things that will ruin a day like a complete lack of sleep the night before. 

Waking up groggy and bleary-eyed is not how anyone wants to start their day, because dealing with a lack of sleep isn't easy. You might even find yourself looking for more niche solutions to the problem, such as do sleep affirmations work, so when it comes to how to wake up , it doesn't feel like an impossible task.

Sleep deprivation is a real problem that affects approximately one in three people around the world. In the short-term, the side effects will have us reaching for caffeine, which has its own pitfalls, and could leave us vulnerable to viruses – sleep is one of the best natural flu remedies. But it's in the long term that lack of deep sleep starts to really cause problems, for both the mind and body.

Why is sleep important?

As most people sleep for less than the recommended eight hours, it can be easy to see sleep deprivation as normal and forget why it's truly important. As sleep expert James Wilson says, there's basically nothing that goes on in our bodies where sleep doesn't play a vital role.

"Sleep is the foundation that the rest of our health is built upon," He says, "It helps us physically recover and repair from illness and injury, it builds our immune system. It helps clean the brain of neurotoxins that can contribute to Alzheimer’s and Dementia. It makes it easier to stick to healthy eating and our emotional and cognitive health starts with getting the right sleep for us.

"During deep sleep our body repairs itself and that includes any damage to our skin. Good sleep increases blood flow, helps our skin replenish its collagen and repairs damage from the sun. Poor sleep will lead to dark circles under the eyes and more wrinkles and fine lines."

As well having major physical benefits, sleep helps to 're-charge' our brains at the end of each day. As Dr Natasha Bijlani, consultant psychiatrist at Priory Hospital Roehampton says, "Maintaining a regular sleep-wake cycle allows the natural rhythm of the body to be reset every day and therefore optimises brain functioning."

Naturally, this means that a lack of sleep entirely will have a seriously negative affect on our bodies and minds.

How lack of sleep affects your body

A lack of sleep seriously impacts how our body performs throughout the day as if we're tired, we're more likely to struggle with basic functions. However, sleep deprivation can cause serious and long-term physical issues.

Risk of long term health conditions

Arguably one of the most negative impacts of sleep deprivation is how it affects our internal organs. As sleep expert Dr Chris Etheridge explains, "A lack of sleep runs much, much deeper than just feeling tired the next day.

"It can impact every aspect of health and wellbeing. From impacting the immune system to a greater risk of depression and anxiety, pain problems and an increased risk of heart disease, diabetes and some cancers."

The risk to those with diabetes is particularly high. A lack of sleep and high blood sugar levels have been linked in people with diabetes, with researchers suggesting that sleep deprivation impacts cortisol and insulin levels. It also may contribute towards oxidative stress.

Having less than six hours sleep per night can also increase the risk of developing diabetes in the first place, since a lack of sleep has been linked to a risk of developing insulin resistance - which could lead to type 2 diabetes.

The NHS highlights the risk of heart disease in those who get less than the recommended sleep. They say, "Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart."

Damage to skin

We've all heard the term 'beauty sleep' but it's more than just a saying, as how many hours and the quality of our sleep can greatly affect our skin.

Research has shown that just a short period of sleep deprivation can lead to swollen eyes, darker under-eye circles, paler skin, as well as more wrinkles and fine lines on the face. This is because our body repairs itself when we're asleep. As we're resting, the skin's blood flow increases and starts to re-build collagen and repair any damage from UV exposure. This helps to naturally reduce the appearance of fine lines and wrinkles.

For similar reasons, it's thought that sleep quality and acne are related. One study found that those who suffer from a lack of sleep were more likely to suffer with acne as sleep deprivation spikes cortisol levels, which in turn leads to inflammation in the body and an increase in sebum production which clogs pores and causes breakouts.

Increased appetite

When we're sleep deprived, our appetite changes and we're likely to eat more food than we normally would. This is due to a disruption in the production of two hormones: ghrelin and leptin.

Ghrelin is a hormone that's produced in the stomach and works by sending hunger signals to the brain, letting it know that food needs to be consumed. Leptin is a hormone released from fat cells and works to suppress hunger and signal fullness to the brain. When someone is sleep deprived, their body produces more ghrelin and less leptin, which means that they're likely to eat more than they otherwise would.

Additionally, there is evidence to suggest that food stimulates the reward centres of our brains more when we're sleep deprived so we're more likely to eat more, in order to feel better. Prolonged sleep deprivation, in turn, would then lead to weight gain and other visible bodily changes.

Decreased sex drive

Feeling like you've gone off sex could be linked to how much sleep you're getting, according to the NHS. "Men and women who don't get enough quality sleep have lower libidos and less of an interest in sex, research suggests."

One study, for instance, found that men with poorer sleeping patterns have significantly lower levels of testosterone, which will likely result in a lack of sex drive. Researchers also discovered that sleep deprivation is linked to an inability to build enough strength through muscle mass and bone density also leads to low energy levels and fatigue, which could also be contributing to a reduced libido.

Another study looked at the effect of sleep deprivation on women's sex drive and a similar conclusion was reached: women who slept more were likely to have more interest in sex than those who slept less. The research was focused around university-aged women and concluded that even one more hour of sleep per night led to a 14% increase in sex drive.

How lack of sleep affects your mind

Brain fog

Brain fog, highlighted as one of the many long-Covid symptoms at the beginning of the pandemic, is also a common symptom of real sleep deprivation.

"Sleep deprivation has a somewhat similar effect as a hangover and disrupts the ability of the brain cells to communicate with each other." Wayne Ross, sleep researcher and advisor at  InsideBedroom, explains.

"This leads to temporary mental lapses that affect memory and visual perception. The work from home trend did not work very well for many during the lockdown, and with it came many changes that disrupted normal sleep patterns."

Burnout

As burnout is complete emotional, physical and mental exhaustion brought on by stress, it's not surprising that a lack of sleep would be a major contributor to the condition.

"Sleep deprivation can have major repercussions on health and wellness, and poor sleep over extended periods of time has more than often led to burnout." Wayne explains. "Getting less than six hours of sleep each night instead of the recommended seven to nine hours has been known to result in on-the-job burnout. Poor sleep quality over a span of days, or in chronic cases over weeks or months, can cause distress and anxiety when faced with stressful job situations. Reactions can vary from person to person and most often result in compulsive and risky decisions."

Also, while we might think that a strong black coffee is doing us a world of favours when we're tired, that's not actually the case. "Skip caffeine after 2pm as it hits a peak level in your bloodstream within 30 to 60 minutes. It has a half-life of three to five hours (the time it takes for your body to eliminate half of the drug from your system)." Dr Simoné Laubscher, formulator of WelleCo’s The Super Elixir and founder of Rejuv Wellness, says.

"The remaining caffeine can stay in your body for six+ hours, so I always tell my patients to avoid caffeine after 2pm if you have trouble sleeping. Balance is key, so try to live with healthy boundaries on caffeine and be mindful. Ask yourself if you need or really need this, or are you reaching for a cup out of habit - and therefore potentially reducing the quality of your sleep." 

Mental illness

While sleep deprivation doesn't automatically equate to poor mental health, there is evidence to suggest that the two are linked.

"Ongoing poor sleep can be a huge risk factor for the development of major depressive disorder." Dr Natasha Bijlani says, "The risk of feeling depressed and/or anxious (as well as worsening existing anxiety and depression) increases with the severity of insomnia, and so it is important to recognise and sort out sleep problems as soon as they are identified." 

But she says, "Missed sleep can lead to psychological and physical ill health in many ways." 

Psychological symptoms and effects include:

• Low mood
• Anxiety
• Irritability
• Erratic behaviour
• Poor cognitive functioning and performance (eg forgetfulness, making mistakes and slower thinking than normal)
• Psychotic episodes

Alongside this, there are also the physical manifestations of these problems such as the physical symptoms of anxiety, tiredness, elevation in blood pressure and stress hormones, the negative effects on cardiovascular health and damage to the immune system.

If you're waking up exhausted because you keep having nightmares when go to sleep, you're not alone. 

For many people, waking up too early, not being able to sleep and feeling tired all the time are the least of their problems. Vivid dreams and nightmares are reportedly on the up, with worst-case scenarios and apocalyptic events featuring in their sleeping subconscious - as well as on the news everyday.

We might think the reason behind this is obvious. The pandemic has completely turned our lives upside down over the last year.

According to a recent survey, three in five of people are having a harder time in this lockdown than previous ones. The prolonged changes in our lifestyles and ever-changing restrictions are affecting our sleep more than ever before.

Why do I keep having nightmares?

The coronavirus pandemic is at the forefront of everyone's minds and it's the main reason we all keep having nightmares at the moment.

"It is thought that dreams and nightmares happen during the REM phase of the sleep cycle," Dr Natasha Bijlani, consultant psychiatrist at Priory Hospital Roehampton says. "When we experience stress and anxiety, as many people have been doing during the coronavirus pandemic, this can increase the likelihood of having and remembering dreams and nightmares."

"Nightmares can be caused by various factors, and can actually represent change, which we are all going through," agrees Şirin Atçeken, a psychologist specialising in sleep. "It is natural for people to be having nightmares during lockdown, as triggers for nightmares include stress, anxiety, depression and feeling or being unsettled."

"Major changes in life including a death of a loved one, a job loss, divorce, or extra emotional stresses of everyday life can all lead to nightmares. But in normal cases, they are irregular. However, many of us are feeling all of these emotions and experiences all at once. That's intense and a lot for us to process. And when we are unable to process, or understand what is happening around us, or in our lives in a healthy way, they manifest into our subconscious. [This] can lead to vivid dreams and nightmares on a nightly basis."

The ever-increasing doom and gloom of the news cycle has also got a lot to do with why you keep having nightmares too. "Constant online searches, debates, and reviews, and increased checks on the spread [of Covid] in terms of the number of infected [people], and the number of subsequent deaths as a result of Covid-19 gives many a robust reason to think seriously about being potentially infected [with the virus]," explains Wayne Ross, sleep researcher and advisor at Inside Bedroom.

"Unconsciously, this leads to constant feeling of doom and potential infection and death. It also results in exaggerated levels of social distancing being deployed within families and among immediate family members," Wayne said.

The result of this constant stream of uncertain outcomes and unnerving information is causing a general lack of deep sleep and a big increase in sleep disorders for millions of people.

How to stop having nightmares

If you keep having nightmares during lockdown, there are some methods you can try to get a better night's sleep. Try these to reduce the frequency of your bad dreams:

Exercise

"Exercise, especially yoga, can help ground us and allow our mind to rest. When we are in states of trauma (and the pandemic is a traumatic experience), our mind goes into overdrive. We overthink, distract ourselves, and form bad eating and lifestyle habits, all of which affect our sleep. Allowing us time to relax, unwind and process is vital in achieving good synergy." Şirin, who also specialises as a eye movement desensitisation and reprocessing (EMDR) therapist at WeCure, says. 

"Keeping our bodies healthy, in order to keep our minds healthy can help us sleep better and reduce nightmares. Regular exercise, walks, and meditation all give us time to switch off. [They] produce endorphins, boosting positivity, making us happier and more content."

Exercise could also help you recover from a bad night's sleep as it releases a hormone called cortisol, which helps us feel more awake. According to a recent study, it's actually one of the best ways to get over a rough night as it boosts alertness during the day more than caffeine, helping to give your brain a much-needed lift.

Stay away from the news

Dr Natasha Bijlani, consultant psychiatrist, says if you are experiencing anxiety and are finding that this is affecting your sleep, "I would also suggest that you limit your news intake to only 15 minutes every day. Constantly reading news stories about the pandemic will leave you feeling overwhelmed and cause your anxiety to intensify.

Also, "try to avoid using light emitting devices near bedtime as they will disrupt the release of melatonin". 

Journaling 

"Journaling is also a good thing to do before bed, as it allows us to clear our head of our thoughts and write them down, storing them away." Şirin explains, "There is a lot going on our heads that we don’t consciously recognise, and writing things down allows us to tap into our subconscious and come to realisations that we usually carry to bed with us, which reflect in our dreams."

Meditation 

"Meditation and stretching is also important, not just for our minds." Şirin says, "We store a lot of our emotions and stresses in our bodies, which cause tension, which if unreleased can make us uncomfortable at nighttime and our bodies become distressed, which again, reflect in our dreams. If we are tense, we are more likely to have tense nightmares, than if we went to bed feeling relaxed and loose.

"Stretching is also a great way to keep active if you are unable to, or don’t want to work out. Another reason we are having vivid dreams is because we are not as active as we are used to being. Our minds remain active at night time to make up for this. Making sure we are keeping active, or keeping our body healthy is vital for a good night's sleep."

As well as breathing exercises like meditation, there are also plenty of natural anxiety remedies to try before you go to bed.

Better eating

"Eating patterns are as important as sleeping patterns. Good nutrition is more important in achieving good sleep than people realise."

"I’m not a nutritionist," Psychologist Şirin says, "But I would recommend avoiding eating late, and eating heavy carbs before bed, and try to eat foods that are good for brain and gut health. Avoid alcohol and caffeine, especially if you’re feeling low or tired, and stop drinking water around 7pm. This will stop you needing to go to the bathroom during the night. Interrupted sleep doesn’t do anyone any favours." 

Dr Bijlani agrees, as she says, "Stay hydrated, but avoid drinking anything too close to your bedtime. Also, avoid an alcoholic ‘night cap’ or caffeinated drinks as these will disrupt your sleep quality."

If you like to have a glass of wine before bed, why not try one of the best non-alcoholic wines instead?

Fix your sleep environment

Making "your bedroom a comfortable space" and keeping "the temperature cool" can help fix your sleep schedule, Dr Bijlani says.

"Maintain a regular sleep-wake routine, where you go to sleep and wake up at similar times every day, even at weekends." 

But if you are suffering with insomnia, "you may need additional professional support in order to help get your sleep back on track. You may want to book an appointment with your GP or with a psychiatrist specialising in sleep disorders."

Most common nightmares

If you're experiencing nightmares during lockdown, it's fair that you might want to know whether yours are "normal" or not.

According to Şirin, there are a couple of nightmares that seem to be cropping up a lot recently:

• Something chasing someone
• Drowning
• Unable to breathe
• Searching for something lost
• A lost loved one
• Being late

Hayley Smith, who experiences nightmares and night terrors, tells GoodtoKnow that it's especially bad during the latest lockdown. "I am having them nightly, waking up in cold sweats, and kicking out. Usually I dream I am running away from someone or something. Or, I'm trying to run for a door I can't reach, with someone trying to kill me. These have changed to me being held under water, or attacked by large crocodiles or snakes, or being buried alive. They result in me struggling to breathe and gasping for air when I wake up.

"Usually I am able to get back to sleep, or they don't affect my day. However these ones are especially vivid and I feel everything. I am often reeling from them hours or days later. I am addressing them with my therapist, and we think it's linked to lockdown bringing back past trauma or memories. Crocodiles and snakes can also represent change, and uncertainty. Crocodiles are a symbol of anxiety or danger."

Hayley, owner of Boxed Out PR says, "These dreams definitely bring more anxiety than my normal night terrors, but I think it's because of the change of pace and frequency. My dreams are also more vivid than they have ever been. I have learnt to deal with them through a yoga session or stretch before bed. Also, managaing my eating habits helps. I eat less before bed, and don't watch TV as this can sometimes influence my nightmares."

What's the difference between nightmares and night terrors?

Şirin says that night terrors are also becoming more common during lockdown - but they differ from your standard nightmare. 

"Night terrors are different to nightmares, and can also be linked to sleep paralysis. Sufferers are jerked awake, terrified, and screaming and sometimes unable to breathe."

"Night or sleep terrors are caused by past and ongoing trauma. The pandemic has caused multiple traumas for many. It isn’t a surprise that more people are suffering from night terrors. However, what is worrying, is that mostly, even when recurring, they come in various patterns. But most sufferers are reporting nightly experiences that are more intense, and more debilitating. 

"You can manage night terrors and nightmares with routine and regular exercise, and resting your mind. Lockdown has thrown our entire routine off. However, trying to stick to one will help with both mental and general health. As well as benefit our sleeping habits." 

We all know the feeling of tossing and turning in bed thinking 'I can't sleep!' Which is why we've spoken to the experts to find out how to fall asleep fast.

If you often can't sleep and find yourself wondering how you'll wake yourself up in the morning when you're dealing with a lack of sleep, you're not the only one. Many of us struggle with sleep problems, leaving us feeling tired all the time, which can increase the risk of possible health problems, lower our mood, make us forgetful and wreck our motivation.

That's why we've put together this round up of expert tips to help you achieve a better night's sleep, including suggestions to help you drop back off if you've woken in the night. So, forget counting sheep because these simple lifestyle changes could help make your sleep problems a thing of the past.

I can't sleep: 15 tips to fall asleep fast

1. Listen to music

A number of scientific studies suggest that listening to music at bedtime helps those with trouble sleeping. One 2005 study found that music resulted in significantly better sleep quality in adults who listened to 45 minutes of 'sedative music tapes' before going to sleep.

In another 2010 study of women with symptoms of insomnia, it was found that listening to a self-selected album when getting into bed decreased the amount of time it took to fall asleep.

You could try finding a playlist on Spotify - such as this 'Good Night Mix' - or even check out a podcasts to help you wind down before bed. The Nothing Much Happens podcast is a great option for helping you drift off - yoga and meditation teacher Kathryn Nicolai reads bedtime stories where (believe it or not) nothing much happens, to help you relax and sleep peacefully. 

2. Don't dwell on it

Dominique Antiglio is a Sophrologist at BeSophro clinics and author of The Life-Changing Power of Sophrology. She says, “If you do find yourself wide awake and struggling to fall asleep, the first thing to do is not to dwell on it, as it could encourage a vicious cycle.

“Instead, take the focus away from trying to sleep and place it on something else, something rhythmic like your breath. Combine it with a body scan to allow you to focus on other aspects of the body so that again, you’re not focused on sleep.”

She suggests using this Sophrology technique:

1. Focus on your body sensations and feel the movement of the breath. Are there any sensations of tightness in your body, worry in your mind or agitation as a whole?
2. Inhale, clenching all the muscles in your body as you hold your breath, then do a long exhale to release all those tensions. Repeat 5 times and then pause, inviting your body into a relaxing body scan.
3. Then concentrate on a positive, safe or relaxing image of your choice to prime your mind and body to feel comfortable and safe – key factors in helping you to fall asleep naturally. Repeat as many times as you need until your mind and body are so calm that you naturally fall asleep.

3. Try some relaxation techniques

If you have trouble switching off once you've woken up, try some easy breathing techniques to help you calm back down again. The 4-7-8 method, pioneered by US sleep expert Dr Andrew Weil, is said to work for many in just 60 seconds:

1. Exhale completely through your mouth
2. Inhale through your nose and count to 4
3. Hold your breath and count to 7
4. Exhale through your mouth and count to 8
5. Repeat the cycle 3 times

4. Put your phone away

One of the worst things you can do when you can't sleep is to start looking at your smartphone - particularly social media sites. If you're struggling to sleep, chances are your mind is already racing, and stimulating it further with a quick scroll is not a good idea.

In addition, the blue light emitted by phone screens restrains the production of melatonin - the hormone that controls your sleep-wake cycle - making it even more difficult to fall asleep. One 2020 study found that using a mobile after the lights are off and keeping the mobile near the pillow are linked to poor sleep quality - so you might want to consider keeping your phone further away from your bed while you're trying to sleep too.

If you're struggling to sleep and want something to distract you, you're better off reading a book, doing a crossword or any other activity you find relaxing.

5. Turn off the electric blanket

Believe it or not, research has found that you're more likely to have a better night's sleep when you're a bit chilly than when you're too hot. A 2012 study from Tohoku Fukushi University found that "heat exposure increases wakefulness and decreases slow wave sleep and rapid eye movement sleep."

The researchers add that "on the other hand, cold exposure does not affect sleep stages, though the use of beddings and clothing during sleep is critical in supporting thermoregulation and sleep in cold exposure."

So, if you can't sleep you're best off layering up with a couple of regular blankets than turning up the heat too much. The same goes for having the central heating on too high - opt for a hot water bottle instead.

6. Make a list

Sometimes the best ideas come to us in the middle of the night, but rather than fretting that if you drop back off to sleep you might forget them again, try writing them down. If you can't sleep because you're wide awake and keep running over things that you "mustn't forget" the following day, jot them down instead.

One 2017 study tested this tip, and found that participants who wrote a to-do list before going to sleep fell asleep significantly faster than those who wrote about tasks they had already completed.

We suggest keeping a notepad and pen by your bed and emptying your brain onto it if you wake up with your mind racing. Imagine your thoughts flowing out on to the paper, leaving your mind clear to drift back off to sleep.

7. Hide the clock

If you have a clock within easy glance or reach of your bed, cover it up with something. When you can't sleep, there's nothing worse than watching time tick away, thinking Even if I fall asleep right now, it's only four... three... two... hours before I have to get up.

Take the pressure off yourself and if you do wake up, resist the temptation to check the time and try one of the techniques mentioned above instead.

Physiologist and sleep expert Dr. Nerina Ramlakhan says: "One of the worst things you can do is to keep checking the time. Clock watching will only aggitate you as you'll feel annoyed that you're not falling asleep. And you shouldn't calculate how long you've got left in bed either, as this will only work you up more."

8. Try a natural remedy

There are lots of herbal sleep remedies that can aid an uninterrupted night's sleep. Magnesium, for example, has been found to have a relaxing effect and one 2021 study suggested that taking a magnesium supplement could help reduce the amount of time it takes to fall asleep compared to a placebo.

Another study published in 2019 found that combination of magnesium, melatonin, and vitamin B was effective in treating insomnia regardless of the cause.

• View Magnesium Citrate 400mg 90 Tablets - £14.99 | Holland & Barrett

Most are recommended to take before bedtime, but if you're lying staring at the ceiling at 3am, the mere action of taking something that promises to help you sleep might be enough to help you drift off - sure, it might be a bit of a placebo effect, but if it does the job... 

Things to do during the day to help you fall asleep

9. Lay off the booze

Many studies have suggested that drinking alcohol before bed can lead to a disrupted sleep. For example, one 2015 study found that participants with higher levels of alcohol consumption suffered from poorer sleep quality and sleep duration.

So, try giving that evening glass of wine a miss, avoid caffeine after 4pm and see if you sleep any better. You might want to try one of the best non-alcoholic wines instead.

10. Go to the toilet before bed

If you think you may suffer from nocturia (needing to wee in the night), or occasionally find you're going to the toilet during the night, try to avoid drinking lots of fluids before bedtime, and always have a wee before you snuggle down. If you find you get thirsty, keep a glass of water next to you at night so you can have a sip but without you then needing to get up during the night.

Sleep Foundation suggests ways you can reduce the chances of nocturia:

• Reducing fluid intake in the evening
• Avoiding alcohol, caffeine, and sugary drinks before sleep
• Asking your doctor if you can try taking your diuretic medications in the morning

They add: "You may want to consider avoiding excessively salty, sweet, or spicy foods before bed so you do not feel too thirsty."

11. Use lavender oil

Essential oils have many benefits, and lavender oil is a well-known sleep aid. Try putting some lavender oil into a diffuser, or a couple of drops of oil onto your pillow before bedtime.

One 2015 study supports this tip. The researchers recruited college students with self-reported sleep issues, and found that participants who inhaled lavender experienced improved sleep quality.

Dr. Nerina says: "As a person who has suffered with sleep problems myself, I always make sure I've got some lavender or eucalyptus oil in my bedroom, it really helps to relax you into sleep".

• View Lavender Essential Oil Pure and Natural (10ml) - £2.25 | Amazon

12. Take some time to wind down

It's a common mistake to get straight into bed before you've wound down from the day's activities.

Dr. Nerina says: "If your brain is wired from the busy day you've had, you'll find it difficult to switch-off. You need to start to wind down between around 90 minutes before bed. 

"Talk to someone about your day, particularly if anything's annoyed you, to get it off your chest. And if you're thinking of all the things you've got to do tomorrow, write a list, so that you can relax, knowing you're organised for the next day."

Never find the time to do this justice? Find out 'What is the Military Sleep Method', which could get you asleep in two minutes flat.

13. Exercise regularly

Try to exercise for at least 20-30 minutes per day - but not too close to bedtime as it will stimulate your body and make you more awake. Exercising in the mornings or afternoons is best.

And it doesn't need to be high-intensity exercise either. Even just going on a 20 minute walk could help, as one study by researchers at Brandeis University found that taking more steps during the day may be related to better sleep at night.

Dr Nerina says: "Exercising regularly is great to help you sleep better at night. Try to keep active during the day, or go to the gym. Exercising will produce melatonin and help you to sleep. Don't over-rest during the day, as although you might feel tired, you'll find it difficult to fall asleep."

14. Limit your caffeine intake

You may love your coffee and cuppa's, but it'll come at no surprise that the caffeine in them could be affecting your sleep. 

Caffeine blocks a chemical in the brain that's associated with sleep, and so drinking lots of caffeine will make you feel more awake. Cut back on the amount you drink, or switch to a decaffeinated version.

Dr. Nerina advises: "You shouldn't have any caffeine after 3pm, and no more than 2-3 cups per day."

15. No snacks before bed

While it's nice to cosy down in the evenings with some comforting snacks, this won't help you sleep. Swap sweet treats for healthy snacks instead, as sugary food will raise your blood sugar and could delay your sleep or make it hard for you to stay asleep. 

Making sure you're not going to bed on a stomach full of heavy carbs will help too, so try to eat earlier in the evening, or perhaps opt for a lighter, low calorie meal in the evening.

Related features:

• How much deep sleep do you need and how to get more of it
• 13 of the best foods for sleep
• How much sleep do teenagers need?

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If you're wondering why you keep waking up early during pregnancy, you're not alone. Many people experience a shift in their sleep pattern, here are some of the reasons why...

For many, pregnancy isn't exactly the most comfortable time of their lives, and this can often lead to difficulty sleeping. Whether it's the baby kicking and pressing on your bladder or thoughts about what being a mother might be like keeping you up, there are plenty of reasons why you might find yourself needing to know how to recover from a bad night's sleep - especially now coffee is no longer an option. Waking up early every morning is another common complaint, and combined with a night of tossing and turning it can leave you looking for ways to look less tired and get rid of dark circles.

If that sounds like you, don't worry, you're not alone and it's totally normal. But that doesn't mean it's not annoying. Dr Hana Patel, resident sleep expert at Time4Sleep explains, "Sleep disturbances during pregnancy are quite common, especially during the first trimester. Causes of insomnia during pregnancy may include nausea, heartburn, general physical discomfort and frequent trips to the bathroom. Many women also report instances of sleep apnea and leg cramps during this period. These physical symptoms can disturb your natural sleep cycle, leaving you feeling less rested in the morning."

We've spoken to Dr Hana and other sleep experts to put together a list of reasons why you keep waking up early in pregnancy, and we've researched the products that can help you get a more restful night in future.

Why do I keep waking up early in pregnancy?

1. Hormones

Your body is going through a lot of changes during pregnancy, and hormones are the culprit for many side effects over the nine months - including changes to your sleep. This is particularly the case in the first trimester, when rising levels of progesterone often make people feel more sleepy and fatigued.

Unfortunately, this doesn't always equal a longer night's sleep. A study published in the Journal of Biological Rhythms suggested that women shift their daily schedules earlier by up to a few hours during the first third of their pregnancy. The experiment involved 39 women wearing wristwatches that continuously monitored their daily activity and rest both before and during pregnancy.

While the study found that women's daily schedules gradually returned to normal before giving birth, another study published in the Journal of Clinical Sleep Medicine found that oxytocin, the hormone responsible for uterine contractions, peaks at night and may cause sleep fragmentation in late pregnancy. 

2. You're wearing the wrong clothes to bed

In the winter, as the temperature drops, we're more inclined to bundle up in thermal pyjamas to keep the heat in. But if you're currently pregnant you might find that you're often waking up hot and sweaty - this is partly due to the hormones, but also a result of an increase in blood supply to the skin. And did you know that by the eighth week of pregnancy, your heart is pumping blood 20 percent faster?

While you might feel cold at the beginning of the night, wearing linen pyjamas is one of the best ways to ensure that your temperature stays regulated while you sleep during the winter months. This is because the material has thermo-regulating characteristics, which means the breathable fabric allows heat to escape during summer while serving as an insulator during winter.

3. Your bedroom is too warm

Similarly, a sleep environment that is too warm may cause you to wake up early in pregnancy. While you might have been able to sleep through before conceiving, those warmer temperatures could be the reason your sleep is now disturbed.

Sleep behaviour and environment expert James Wilson, aka The Sleep Geek, says, "Our body is very sensitive to changes in core temperature when it comes to sleep." He adds, "Consider what your mattress is made from. Foam mattresses make you hotter, so to help your body manage its temperature then sprung mattresses with natural fillings may be more helpful."

James also suggests having a separate duvet to your partner, as sharing might mean their body heat will make you hotter, whereas separate sleep environments allow you both the chance to manage your temperature better.

4. Discomfort

There are many side effects from pregnancy that may cause you discomfort while sleeping. Common complaints include heartburn, back ache, nausea, bloating and constipation. In addition, there's a link between restless leg syndrome and pregnancy, with the NHS explaining that about one in five pregnant women will experience symptoms in the last three months of their pregnancy - although it's not clear exactly why this is.

The main symptoms include an overwhelming urge to move your legs, but it can also cause an unpleasant crawling or creeping sensation in the feet, calves and thighs. One of the treatments is regular exercise in the daytime.

Meanwhile, Dr Hana Patel offers some advice for easing discomfort during pregnancy: "It is usually recommended to sleep on your left side if possible, as this can facilitate blood flow to major organs and to the foetus. If you can, try to get into a habit of doing this early on - if you are not usually a side sleeper as this will help you become more comfortable in the long term."

You could also try using a pregnancy pillow, which assists in sleeping comfortably on your side and can support your back, neck, knees, hips and growing belly.

5. Spending too much time in bed

It's normal to feel fatigued during pregnancy, but getting into bed early on in the day might not be the best idea for creating a good quality sleep environment. This is because the more time you spend in bed doing other things like relaxing, watching television or even working, the more your brain associates bed with a place of movement rather than sleep.

Hypnotherapy Directory member Penelope Ling explains that the best way to solve this problem is to "Only use your bed for sleep, if you have difficulties sleeping." She adds, "Then our brains associate the bed only with sleep, instead of being the place you do everything else. No computing, no TV, no spending hours chatting with friends - just sleep."

6. Sleep apnea

Sleep apnoea is when your breathing stops and starts while you sleep, and research in the Obstetrics and Gynecology Clinics of North America journal found that it may affect as many as 26 percent of all pregnancies.

While not usually dangerous, in pregnancy sleep apnea can have adverse consequences, including increasing your risk of high blood pressure and making you more likely to develop gestational diabetes and preeclampsia.

Common symptoms, according to the NHS, include:

• Breathing stopping and starting again
• Making gasping, snorting or choking noises during sleep 
• Waking up a lot in the night
• Loud snoring

According to Dr. Michael Breus, otherwise known as the Sleep Doctor, "REM sleep is concentrated more heavily in the last half of the night, which means people with sleep apnea may be more likely to be awakened in the very early morning as a result of their sleep-disordered breathing."

If you have any of the symptoms of sleep apnea, you should see your GP, they may refer you to a specialist sleep clinic for tests. The NHS advises that if someone else has seen you have the symptoms, it can help to bring them with you to the GP.

7. Lacking in magnesium

A lack of magnesium is another deficiency that could be to blame for a lack of deep sleep. "Low energy levels have been linked to low magnesium levels, as it’s needed to produce adenosine triphosphate (ATP), which is essential for energy," nutritionist Rick Hay previously told GoodtoKnow. When magnesium levels are low, it’s harder to stay asleep, too.

In fact, magnesium is particularly important during pregnancy, and one 2017 study found magnesium may help to decrease the occurrence of pregnancy complications. Up your intake of magnesium-rich foods, such as green leafy vegetables, nuts and dark chocolate, or you could try taking magnesium supplements throughout, most of which are safe to take during pregnancy.

8. Too little exercise

We get it, pregnancy can leave you feeling fatigued and, especially in the later stages, you're exhausted just from walking up the stairs, let alone a full-on workout. But if you've found that you've been less active since falling pregnant then this might explain why you're waking up early.

Nick Littlehales, Elite Sport Sleep Recovery Coach, explains that adding more exercise to your daily routine could help prevent sleep difficulties. "A balanced approach to exercise will avoid crashin into sleep between 9pm and 12am and then woken around 2/3am feeling either unrefreshed or wide awake. Once that becomes the norm then the only way out is to reset, before other counterproductive behaviour adjustments kick in."

It doesn't have to be intense exercise either, as one study by researchers at Brandeis University found that taking more steps during the day may be related to better sleep at night. Meanwhile, yoga has been shown to be particularly effective for women struggling to sleep during pregnancy, as one study published in the journal Complementary therapies in clinical practice found that pregnant women who practiced yoga had reduced sleep disturbances.

9. Needing the toilet

Pregnancy is often associated with an increased need to go to the toilet. It can start very early on, due to hormonal changes and increased blood flow, but is especially common in the later stages when the growing uterus puts pressure on the bladder. While it's nothing to worry about, it can be very annoying.

Unfortunately, it's a relatively unavoidable problem. It's not recommended to drink less, as it's important to stay hydrated, but you could try to drink an adequate amount of water earlier in the day and avoid drinking too much right before bed. You can also cut out diuretics - which increase urine production - such as coffee, tea and any soft drink containing caffeine. Celery, ginger and watermelon are also known to be diuretics.

10. Insomnia

Insomnia is characterised by having trouble falling asleep or staying asleep. "Insomnia affects one in three people at some point in their lives, and it can manifest itself in a few, very uncomfortable ways." Shamir Patel, pharmacist and founder of Chemist 4 U assures us.

"It can make it difficult to fall asleep in the first place – causing long hours of distress – or it can mean that people find it hard to stay asleep during the evening. Some people may find that they wake up far earlier than they would like and then find it difficult to get back to sleep.

"Often, people with insomnia will feel very tired when they do wake up and will experience extreme tiredness during the day. The stress that this causes can often exacerbate the problem."

Sleep difficulties such as insomnia are common during pregnancy. While there's no quick fix, the NHS recommends trying the following for pregnant people who are suffering:

• If you can, nap during the day and get some early nights during the week
• Avoid tea, coffee or cola drinks in the evening, as the caffeine can make it harder to go to sleep
• Try to relax before bedtime so you're not wide awake - you can ask your midwife for advice or you antenatal classes may teach you some techniques
• You could join an antenatal yoga or pilates class, or try other physical activity such as walking more or swimming

11. Anxiety

Anxiety during pregnancy - also known as perinatal anxiety - is very common. Pregnancy is a big life change and, coupled with the differences in your body and the plans that need to be made for your new arrival, it's understandable if you're often experiencing feelings of worry.

"When there are stressors in our lives, our physiology gears up for a fight-or-flight response that can contribute to sleepless nights and anxious dreams." Melinda Powell, UKCP psychotherapist and author of The Hidden Lives of Dreams, explains. "Up to 50 per cent of dream content thematically relates to emotions experienced the day before, so, essentially, anxiety dreams act as a form of nocturnal therapy, helping us to work through our fears and concerns. They may even have a role in moderating our fears in waking life – making us less reactive and so more able to act more responsively in our daily lives." 

Dr Hana Patel offers her advice for those struggling with anxiety: "Sleeplessness can often be caused by stress and anxiety - remember that this is a time in which you should be prioritising rest! Insomnia, combined with feelings of low mood or hopelessness can also be a sign of depression in some cases, so be sure to talk to your healthcare provider if you are experiencing difficulty with your mental health."

Our top pick of products to stop you from waking up early

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If you find yourself battling to get comfortable on warmer nights, then you've probably wondered why do I sweat at night and how can I stop night sweats?

There are many reasons you might be experiencing night sweats, and one of which is simply that it's a hot evening - in which case all you really need to know is how to get to sleep in the heat and how to cool down fast. 

But if you often find yourself lying awake at night drenched in sweat thinking 'I can't sleep!' we've looked into some of the reasons why you find yourself sweating at night, as well as the top tips to prevent night sweats. It's worth bearing in mind however that sometimes there can be a health issue causing night sweats, so it's always a good idea to get it checked out.

Why do I sweat at night?

Night sweats happen for a variety of reasons that can differ between women, men and children. It's important to note that night sweats don't just mean sweating at night - the NHS defines night sweats as sweating so much that your night clothes are soaked through, even though where you're sleeping may feel cool.

There are plenty of explanations for night sweats that don't suggest a health issue. For example, if you sleep on a memory foam mattress you may be more prone to sweating at night, as the material can lock heat which may cause you to overheat. Synthetic or satin sheets can also cause more sweating, so it's best to opt for lightweight, breathable fabrics, such as linen sheets.

• View Pure Linen Bedding Set - from £75 | M&S

Causes of night sweats in women

• Pregnancy
• Menopause
• Anxiety
• Medicines such as antidepressants, steroids and painkillers
• Alcohol or drug use - you may sweat more after a night of drinking
• Hyperhidrosis - a common and normal condition where you sweat more than is normal
• Gastroesophageal reflux disease (GERD)

For women, sometimes hormonal changes can make you sweat more at night.

Many women experience hot flushes during the menopause for example, which can cause temperature changes that can lead to excessive sweating. They can happen throughout the day and night, so if you are of menopausal age (45+), it could be a reason for sweating a lot at night.

Vicki Whiteley, Director of Aesthetics at The Whiteley Clinic, said, “Most women will experience hot flushes when going through the menopause. They're often described as a sudden feeling of overwhelming heat that seems to come from nowhere and spreads throughout the body. Women may also experience sweating, palpitations, and flushing of the face."

Pregnancy can also be a cause for night sweats. During pregnancy, your hormones of course are changing all the time. When your estrogen drops during pregnancy, your body often believes you are too hot, and then instructs your body to start sweating to help you cool down. This type of sweating generally occurs at night.

Vicki explained, "Many women experience increased sweating during pregnancy, as hormone levels and blood flow tend to increase, which causes the body temperature to rise. As a result, the body then sweats more to cool down. Some women may also experience an increase in sweating after pregnancy as the body releases excess fluid and hormone levels return to normal.”

In addition, if you're experiencing night sweats after giving birth via a Caesarean section, or after giving birth in general, rest assured that it is totally normal.

Post-partum, your body is going through a lot of changes and is doing its best to recover. This can often mean that your body has low levels of estrogen, which can cause night sweats, as your body begins to adapt to no longer being pregnant - and all the physical changes that come with having a baby!

Causes of night sweats in men

• Anxiety
• Medicines such as antidepressants, steroids and painkillers
• Alcohol or drug use - you may sweat more after a night of drinking
• Hyperhidrosis - a common and normal condition where you may sweat more than is normal
• Gastroesophageal reflux disease (GERD)

Many of the potential causes of night sweats in men can also causes excessive sweating at night for women too. Things like having a hot drink before bed, sleep apnea and, more rarely, certain cancers and neurological conditions can cause night sweats too.

If you're concerned that your night sweats could be a result of a health issue, you should book an appointment with your GP.

Causes of night sweats in children

Like adults, they are a variety of reasons why children might sweat more at night time.

Most of the time this is down to some very normal causes, such as a room that's too warm, blankets or bedding that are too heavy for the weather, non-breathable night clothes, hormone changes as they get older, or perhaps because of their genetics - they could well simply take after you if you sweat a fair bit at bedtime too.

Sometimes it may be due to more serious issues such as allergies, asthma, lung issues, and in rare cases, some childhood cancers. However, this much less likely, and would normally come accompanied with other worrying symptoms.

When to see a doctor about night sweats

If your excessive night sweating is not helped by wearing lighter night clothes, changing your bedding, opening windows or avoiding triggers (such as hot drinks), or if your sweating at night leaves your pyjamas and your bed soaked through, it's a good idea to seek professional help with the issue.

The NHS advises seeking help if:

• Night sweat are occurring regularly, or they are waking you up
• You are having night sweats and losing weight too, without meaning to
• You have night sweats and a cough, diarrhoea, and/or a high temperature
• You are worried for any reason by your night sweats
• You feel generally tired and/or unwell

How to stop night sweats

• Switch your bedding to more cooling materials
• Lower the temperature in your room before bed
• Exercise regularly
• Practice relaxation techniques
• Avoid alcohol, caffeine and spicy or fatty foods
• Try not to eat a meal for 2-3 hours before bed
• Try hormone therapy 
• If you are on medication, you may want to ask your doctor to adjust the dose

Related features:

• How much deep sleep do you need and how to get more of it
• Why do I keep having nightmares?
• How to stop snoring
• Dream meanings explained
• What does it mean when you dream about someone?

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If you're suffering from restless nights during pregnancy, you're not alone. Here are eight ways to recover from a bad night's sleep.

It's common to feel tired in pregnancy - you're growing a tiny human inside your own body, after all. But at a time when everyone's telling you to prioritise rest, it can be hard to get a good night's sleep if you're feeling uncomfortable, you constantly need the toilet and your hormones are all over the place. All this tossing and turning can leave you wondering how to wake up the next morning after a night of disturbed sleep.

The first thing to remember is not to panic - feeling tired won't harm your baby, and focusing too heavily on how much sleep you're getting can make it even harder to drift off. With that said, we know that feeling fatigued on top of pregnancy can make day-to-day life more difficult. So, if you've tried the foods that give you energy and taken steps to look less tired but still feel sluggish, we've got some tips that might help to perk you up.

How to recover from a bad night's sleep

1. Gentle exercise

If you've had a rough night and have woken up feeling groggy, then the last thing you probably want to do is exercise - and getting up and moving your body can feel like even more of a challenge when you're pregnant. But there are so many benefits to keeping up a light exercise routine.

A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making. And that was after just 30 minutes of moderate-intensity walking, so your exercise doesn't have to be strenuous!

Meanwhile, moving your body during the day could help you sleep better the next night, thus keeping your future self feeling fresh. In a systematic review published in Advances in Preventive Medicine, 29 studies concluded that exercise improved sleep quality or duration.

During pregnancy, you can keep up your usual exercise routine for as long as you feel comfortable, as the NHS explains that this will not be dangerous for your baby. In fact, they say there is evidence that active women are less likely to experience problems in later pregnancy and labour. Just make sure you always warm up and keep well hydrated.

2. Fresh air

Just as exercise can work wonders at waking us up, so can some good old-fashioned fresh air - so why not try both at once with a 30-minute walk outside or, if you feel up to it, a light jog?

One study by the University of Rochester concluded that spending time in the great outdoors “makes people feel more alive”, with the same research finding that adults who walked outside for 20 minutes had more energy than those who walked for the same amount of time indoors.

For an extra spring in your step, why not try listening to your favourite upbeat songs as you walk? Sometimes there's nothing a little hum-a-long can't fix!

3. Tinted moisturiser

What did we ever do before the magical world of tinted moisturisers? Like eight hours of undisturbed sleep in a bottle, these little wonders can make a massive difference when we need to look fresh as a daisy - even when we don't feel it.

They're usually a light formula too, which can help give you a healthy glow. “Heavy matte bases can sit very dry on the skin which will instantly make texture and fine lines look more prominent on the face,” advises Bobbi Brown Pro Artist, Zara Findlay. “You want to look for a base that looks and feels like skin.”

We recommend L'Oreal's Skin Paradise, it's enriched with a cocktail of Aloe Vera, Ginger and Witch Hazel too, providing a multitude of benefits for tired skin - perfect for those who are regularly kept up all night.

• View L'Oreal Paris Skin Paradise Tinted Moisturiser

4. Avoid sugar

We all know how tempting it is to reach for the biscuit tin when the energy slump sets in and there are still several hours of the day left to get through. This can be especially true during pregnancy, when an increased appetite is common and cravings can have you looking for anything sweet.

There's nothing wrong with giving in to this feeling once in a while - you deserve a treat, after all - but having too much of the sweet stuff will only lead you to come crashing down later when your blood sugar levels drop.

A high protein breakfast is what the scientists suggest, with researchers from one University of Cambridge study finding that protein promotes wakefulness and helps to kickstart bodily activity.

If you do need a little pick-me-up, opt for naturally sweet treats to curb your craving. Fruit is a great option, like an apple, pineapple, or some berries. You could also try yoghurt - a study in the Nutrition Journal found that, when compared to high-fat crackers and chocolate, eating yoghurt improved appetite control and satiety.

5. Eat yourself awake

Speaking of eating, there of plenty of foods that can help boost your energy when you've had a bad night's sleep.

Jane Hutton, nutritionist and chef at The Functional Foodie, previously told GoodtoKnow, "The main rules when eating for energy are to eat regularly and prioritise protein and healthy fat rather than just chucking bread into the toaster. Carbs are important, but a carb-heavy diet, or a processed one, will throw off energy levels, and lead to a lack of nutrients, creating fatigue and getting into a cycle of blood sugar peaks and crashes."

She says it’s crucial not to go low on fat, and to get plenty of amino acids (protein) and essential fats (dairy, seafood, nuts, and seeds). An easy breakfast you could try is porridge with peanut butter and banana, or prep for breakfast the night before with these raw protein balls, these protein flapjacks, or our banana, chocolate and quinoa overnight oats.

6. Have a cat nap

If between seven and eight hours of sleep a night is recommended, and you only managed five hours of shut-eye last night, a power nap might be just what the doctor ordered.

If you can, try to make time for a 20-minute snooze during the day. Sleep Foundation explains that this is the best nap length for adults and that you should sleep for no longer than 30 minutes during the day. This allows you to get a bit of light sleep to boost alertness without entering into deep sleep, which will make you feel even more groggy when you get up.

There are other benefits to napping during pregnancy too. One study published in the Sleep Medicine journal found that women who reported napping during pregnancy had a significantly lower chance of having a baby with a low birth weight (defined by the World Health Organisation (WHO) as 5.5lbs or lighter).

7. Jump in the shower

A quick fix to help you feel more alert in the morning is to jump in the shower. One German study published in Frontiers in Human Neuroscience found that a shower not only wakes you up, but it also gets your creative juices flowing too.

In contrast (and if you can handle it), a cool shower can also help you feel more alert. The cold water stimulates blood flow to increase circulation and forces you to take deeper breaths, decreasing your body’s CO2 levels, which in turn helps you to concentrate.

8. Go decaff

If you love a morning coffee, then one reason you might be feeling groggy after waking up during pregnancy is the absence of your morning caffeine hit. Fortunately, there is evidence to suggest that drinking decaf coffee instead can help perk you up too.

Research published in the Journal of Psychopharmacology found caffeine withdrawal symptoms (such as headaches, fatigue, bad mood, and irritability) shrank after participants drank decaf - regardless of whether or not they knew it didn't contain caffeine.

Lead researcher Dr Llew Mills explained, "A cup of decaf could help someone who is trying to cut back their caffeine intake to temporarily ride out the worst of the cravings and help them stay caffeine-free."

If you've had to say goodbye to your morning coffee now that you're pregnant, Dr Mills' research could be a game-changer when it comes to recovering from a bad night's sleep.

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For most of us, sleep is the ultimate luxury!

But how much sleep do you need?

Sleep can be hard to come by and in scarce supply, we'd happily sleep for an entire weekend given half the chance (although the kids might have other ideas...)

However, according to recent research from the Royal Society of Public Health, most of us are getting at least an hour less than we need. The average adult gets 6.8 hours of sleep a night, but says they need 7.7 to feel truly refreshed - and this discrepancy could be damaging our health, to the point where it's costing the NHS millions each year.

Read more: Most common dream meanings

So is the amount of shut eye you're getting enough? Or could you be one of many who suffers from sleep problems?

Firstly, it's worth noting that women often need more sleep than men. 'For women, poor sleep is strongly associated with high levels of psychological distress and greater feelings of hostility, depression, and anger,' Professor Jim Horne, director of Loughborough University's Sleep Research Centre, tells Good Housekeeping. 'In contrast, these feelings were not associated with the same degree of sleep disruption in men.

'The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need,' he explained.

'Women tend to multi-task – they do lots at once and are flexible – and so they use more of their actual brain than men do. Because of that, their sleep need is greater.'

Men with complex jobs may need similarly high levels of sleep, but overall, it's generally women who need the most shut-eye. That certainly settles a few arguments in our house!

Is not getting enough sleep dangerous?

Research funded by the Department of Health has revealed that losing just 30 minutes of sleep a day can increase your risk of obesity by 72 per cent - and if you're deprived of this extra shut eye for 6 months or more, there is a significant increase in insulin resistance, which can give you a higher chance of developing type 2 diabetes. According to another recent study, sleeping for eight hours can actually increase your risk of stroke, especially in women over 63.

It also seems that the day of the week where you get the most sleep can affect your health - many of the participants in the study cut their time in bed on weekdays, and then slept more to catch up at the weekend, but the extra snoozes on Saturdays and Sundays were not found to balance out the risk factor from their 'sleep debt' during the week.

But what does this mean for me?

The National Sleep Foundation has recently revised its original sleep recommendations and revealed a definitive snooze chart, which allows you to see exactly how much deep sleep you should be getting for your stage in life.

It even shows that children from four months to 17 years old need more sleep than was previously thought.

How much sleep we get can be a vital indicator of our overall health and wellbeing, but with the previous recommended amount of sleep standing at 7-8 hours for an adult it might come of something as a shock to see just how lacking you and the kids are!

How much sleep do you need?

How much sleep do you need when you are a newborn (0-3 months)?

Sleep range for newborns narrowed to between 14 and 17 hours a day - previously it was 12 to 18. Despite the reduction these lucky little fellas are leading the pack when it comes to getting a good night's sleep.

How much sleep do you need when you are an infant (4-11 months)?

As a baby grows experts recommend a little less sleep. The amount of snoozing time needed in this age category widened two hours to 12 to 15 hours - previously it was 14 to 15.

How much sleep do you need when you are a toddler (1-2 years)?

Toddlers had a little extra leeway on their bedtimes when their range was widened by one hour to 11 to 14 hours - previously it was 12 to 14.

How much sleep do you need when you are a preschooler (3-5 years)?

After all that playing your little ones will need a good rest it turns out. Sleep range widened by one hour to 10 to 13 hours - previously it was 11 to 13.

How much sleep do you need when you are a schoolkid (6-13)?

Surprisingly young school children need less than preschoolers, despite the added pressure on their routine. Sleep range widened by one hour to 9 to 11 hours - previously it was 10 to 11.

How much sleep do you need when you are a teenager (14-17)?

They might sleep in all afternoon but it turns out those teenagers of yours don't actually need much more than fully-fledged adults. Sleep range widened by one hour to 8 to 10 hours - previously it was 8.5 to 9.5.

How much sleep do you need when you are a younger adult (18-25)?

As part of the latest sleep review, the Department of Health added a new category for young adults. They stated that their sleep range is 7 to 9 hours - and because of this being a new age category there were no previous figures to compare it against.

How much sleep do you need when you are an adult (26-64)?

Sad news for all us middle-agers - our sleep recommendation didn't change (we were hoping for strict instructions to stay in bed for days). Sleep range did not change and remains 7 to 9 hours.

How much sleep do you need when you are an older adult (65+)?

For this second new age category the Department of Healthy noted that the oldest of us need the least sleep. Sleep range is 7 to 8 hours - with no old date to compare this against.

So what if me or the kids are over or under this recommended amount?

The report states: 'Importantly, the panel emphasised that some individuals might sleep longer or shorter than the recommended times with no adverse effects.

'However, individuals with sleep durations far outside the normal range may be engaging in volitional sleep restriction or have serious health problems.

'An individual who intentionally restricts sleep over a prolonged period may be comprising his or her health and wellbeing.'

How much shut eye do you get each night? Let us know in the comments below!

Are you always being kept awake by a snorer?

Getting the right snoring treatment means both of you could get say goodbye to sleep problems and hello to a good night's sleep again - and our snoring test will help you identify what is right for you.

There are several different reasons for snoring - the key to getting your partner to stop snoring or stopping yourself could be to find the cause of the snoring and get the right product.

We've teamed up with the British snoring and Sleep Apnoea Association to bring you this snoring test that you can give a try - and once you've identified the reason for your/their snoring, you can see what the best products are for you to try out.

This could give you the solution on how to finally find a way to stop snoring!

Keep reading for tests for tongue snorers, multifactoral snorers or palatal flutters!

Mouth breathing snoring test

Open your mouth and make a snoring noise. Now close your mouth and try to make the same noise. If you can only snore with your mouth open then you are a 'mouth breather'. Is this you? Try strips mouth guards or a nasal spray.

Tongue snoring test

Stick your tongue out as far as it will go and grip it between your teeth. Now try to make a snoring noise. If the snoring noise is reduced with your tongue in this forward position then you are probably what is known as a 'tongue base snorer'. Is this you? Try a snoring mouth guard.

Nose snoring test

Looking in a mirror, press the side of one nostril to close it. With your mouth closed, breathe in through your other nostril. If the nostril tends to collapse, try propping it open with the clean end of a matchstick. If breathing is easier with the nostril propped open, nasal dilators may solve your snoring problem. Test both nostrils. Is this you? Try nasal dilators or nasal strips.

Now, with your mouth closed, try breathing in through your nose. If you can't breathe well through your nose, you may be suffering from nasal stuffiness caused by allergy. You may wish to consider the following causes: Feather pillows & bedding, pet hair, house dust mite, allergic rhinitis, seasonal allergies, perfumes and body sprays, household cleansers such as bleach. Is this you? Try a mouth and nose spray.

Palatal flutter snoring test

If none of these tests has helped it is possible that your soft palate is vibrating. 'Palatal flutter' is the vibration of the soft palate and uvula. This is often the cause in snorers who are of normal weight. Is this you? Try a spray for mouth and nose that is designed to tighten the tissue of the soft palate or strips to keep your mouth closed.

Multifactoral snoring test

You may find that you fit into more than one of these snoring categories. In which case your snoring is probably originating from several areas. For example, you may suffer from both palatal flutter and tongue base snoring. Is this you? Try a mouth guard and spray for mouth and nose.

Still not sure why you snore?

You could also be suffering from sleep apnoea - which is when the muscles in your throat relax too much and block your airways. This forces you to wake up to start breathing again - and also causes snoring.

Lifestyle factors can cause snoring too - things like being overweight, drinking lots of alcohol and so on.

Spending more time at home, and feeling zapped of all you energy?  It could be down to these surprising ways your home is making your tired. 

If you can't stop asking yourself 'why am I so tired?, you're not alone. According to a YouGov poll, six in 10 of us aren't getting enough shut eye, a stat that experts are referring to as an 'epidemic of sleeplessness'.

And even if you know how much sleep you need and are getting the recommended seven to nine hours, you may find yourself feeling sluggish and drowsy throughout the day, regardless of how many times you boil the kettle.

Most of us blame our sleepiness on our diet and lifestyle, but it turns out that there are actually surprising things that make you tired at home and you might not realise.

10 surprising ways your home is making you tired

1. Your mobile phone

Blue-screen gadgets are actually said to reduce drowsiness, but therein lies the problem. If you're using your tablet, watching TV or scrolling through your phone til the wee hours, you're delaying your natural sleep patterns. Couple this with the fact that 20% of 19-29 year olds say that they often get disturbed by calls, texts or other alerts throughout the night, and you've got one groggy morning ahead.

2. Too much clutter

Recent research conducted by New York's St. Lawrence University has revealed that a messy bedroom can lead to a poor night's sleep and increased anxiety - not exactly conducive to feeling well-rested. Psychologist Dr Pamela Thacher told the Metro, 'Hoarders typically have problems with decision making and executive function; poor sleep is known to compromise cognition generally.'

Previously, Princeton University Neuroscience Institute found that large amounts of mess in a room prevent you from focusing, overwhelming your brain and leaving you feeling fatigued. Even if you just clear the rubbish out of the room you'll be working or concentrating in, you should find your mental faculties feel sharpened post-tidy.

3. Blue painted walls

A study from Travelodge showed that blue is the most calming colour, reducing your heart rate and even lowering blood pressure to make you feel cosy and more to the point, sleepy. This might not seem like a bad things, but if you've got the shade in your office, living room or kitchen, it might be worth reconsidering for a brighter, more energising shade.

4. Scented candles

Psychologists at the University of Southampton have found that the scent of lavender can be helpful if you're battling insomnia and increases sleep quality - it's just when you're trying to avoid sleep that it becomes an issue. Consider switching your scented candles or reed diffusers from lavender based fragrances to fresher options like citrus or mint.

5. Workout equipment

Home gyms are fab for your health, until it comes to your sleep patterns. Overexerting yourself can make you feel knackered and unproductive for the rest of the day. Experts at the Mayo Clinic recommend that you exert yourself to a six or seven on a scale out of 10 - any more and you'll risk exhaustion that's difficult to recover from.

6. Closed curtains

In a study of more than 600 adults, researchers at the University of Massachusetts found that signs of depression, hostility, anger, irritability and anxiety were highest in the winter and lowest in the summer, because of the lack of exposure to natural light - and that's not all. 'If there's not enough natural light, the body goes into sleep mode,' Ken Goodrick, Ph.D., a psychologist at Baylor College of Medicine in Houston, told Redbook. Open up the curtains to let light stream in, and go for a 10 minute walk if possible. You'll feel brighter and more awake almost instantly.

7. Your coffee machine

Tea and coffee give you a quick boost, but can actually leave you feeling more tired long-term. Caffiene is a stimulant, meaning that it offers an instant high, but also an inevitable crash. Switch to water (dehydration is another big cause of fatigue) and you might actually find your eyelids staying open for longer without your java.

8. Your drinks cupboard

A night cap has long been renowned as a good way to help you drop off, and with good reason - it's undisputed that alcohol makes you sleepy. If you're drinking often, you might have no trouble falling alseep, but a boozy snooze is usually a restless one, meaning you'll feel even more tired the next day so it could be one of the things that make you tired at home.

9. The temperature

Cranking the heating up might make you feel warm and cosy, but according to sports sleep expert Nick Littlehales, the optimum temperature for sleep is between 16 and 18 degrees celcius, so it's cooler temperatures that may make you more susceptible to nodding off. Anyone else off to turn up the thermostat?

10. The people you live with

If you're thinking 'I know that, I've got kids!' you may be surprised to hear that the little ones aren't actually who we're referring to. They're not the only things that make you tired at home. If you're living with someone who is naturally very negative, it can have an impact on your mood and levels of energy too. 'People you allow into your life not only have the power to affect you emotionally, but can also take a toll on you physically,' Vicky Vlachonis, osteopath and author of The Body Doesn't Lie, tells Good Housekeeping. 'If people that are cynical and tend to complain surround you, they can be draining your energy.' The solution? Create a more positive atmosphere - with or without them!

There are many things that keep us up at night.

And work worries causing sleep problems has long been an issue for many people.

In the past, research by market research company Harris Interactive found that out of everyone who had problems falling asleep, the biggest issue was work worries causing sleep problems.

They even found that 50 per cent of people surveyed were using their laptops to finish work in bed.

And just last year a study by Columbia University's Mailman School of Public Health found that those who travel for business are more likely to report trouble sleeping.

But while this lack of deep sleep means that we're stuck with the yawns for the whole next day at work, that's not the only bad consequence of work worries causing sleep problems, as it can also badly affect your body in other ways that you might not think about.

Not getting enough shut-eye can mean you're at higher risk of getting heart disease, high blood pressure, depression, diabetes and mental health problems.

It also means your body has less time to repair itself and you might feel grumpy or emotional. Studies have shown that a lack of sleep has a worse impact on women than on men (but if that means an excuse for a lie-in we're fine with that!)

So if you have work worries causing sleep problems, here's how to leave them behind and get a better night's sleep.

Work worries causing sleep problems? Nine ways to fix it...

1. Write a list

Got too many tasks and meetings whirring around in your head that you need to remember for the next day? Jot them down.

If you have work worries causing sleep problems this is the best way to get them off your chest.

A recent study suggested that writing a to-do list before you go to bed can help you fall asleep 'significantly faster' than going to bed with that list just in your head.

And the more detailed your written list, the faster you'll be able to nod off.

Better get scribbling!

2. Rid your room from distractions

'The environment in which you sleep can play a huge part in the quality of your slumber,' says Neil Robinson, Chief Sleep Officer at UK bed brand, Sealy.

'While a comfy and supportive mattress is crucial to helping you rest, so too are your surroundings,' he continues.

'In fact, studies have shown that those who have a messy and cluttered bedroom have a worse night’s sleep due to increased stress levels - compared to those that keep their room nice and tidy.'

Hmm, not always the easiest task when the other half is involved...

3. Keep your room cool

According to experts cooler rather than warmer temperatures will help you drift off quicker.

So when you have work worries causing sleep problems, this will help your body to feel more ready for sleep.

Sports sleep expert Nick Littlehales says that the optimum temperature for sleep is between 16 and 18 degress celcius, so keep an eye on that thermostat.

4. Wash the day away

Grabbing a hot bath or shower before bed can be the best way to unwind from your day and ready your body for sleep.

Top up the sleepy effects by using an oil or shower gel that is designed to relax your body.

We like This Works Deep Sleep Bath Oil and Shower Gel as they both use a herbal remedy of lavender, camomile and vetiver to help relieve stress and tension.

Plus the gorgeous spa-like smell sticks to your skin when you get into bed for a calming send off into sleep.

5. Avoid gadgets

According to a survey by Sealy UK, a massive 70% of us are using some form of technology each night whilst we're in bed.

And to add to that almost one-in-three of us being disturbed at night by our partner using a mobile device at night.

Not only can the use of technology keep your mind more active, the notifications can be noisy and disrupt your sleep pattern.

'By allowing yourself a tech-free zone for 30 minutes before bed, you’ll prevent technology having a negative impact on your sleep and ensure a better night’s rest,' says Neil.

As well as the disruptive notifications throughout the night from texts and emails, the blue light emitted by screens on our phones, tablets and TVs impacts our levels of melatonin, the sleep-inducing hormone.

6. Try using an eye mask

If you can't avoid gadgets in your room, or are attempting to keep your room cool with a fan that ends up emitting some sort of blue light, try sleeping with an eye mask.

By blocking out the any form of light, you're allowing your eyes to rest and your mind to retreat into its own personal, private and peaceful space.

Try out a silk one for an extra touch of comfort and luxury.

7. Try relaxation exercises

Relaxation exercises can be life-saving when it comes to winding down your body from your busy and stressful and allowing it to drift off into a peaceful sleep.

Harley Street hypnotherapist Fiona Lamb has suggested the following relaxation techniques to see if they help you nod off:

Tension body scan

This relaxation technique involves doing a full body scan by squeezing and relaxing each muscle. Start at your toes and move up your body, being aware of each part of your body in turn

Focus on your breathing

If you breathe quickly when you get into bed it will be much harder to relax and be calm – and so fall asleep. By slowing down your inhaling and exhaling you regulate your nervous system. Focus on slow, soft breaths

Roll your eyes backwards

You can simulate the same eye movement you experience in sleep by rolling your eyes upwards and back. If you do this three times you will automatically feel yourself going into a deeper relaxation

Hum to yourself

Studies have shown that the vibrations of humming can relax you. It can also act as a distraction from anything unwanted that pops into your mind. Be sure to choose a song that isn't too fast or reminds you of anything emotional

Visualise

Use the power of your mind to focus on calming and restful images. Imagine going back to a time you felt deeply relaxed and content. This works best when you use at least three senses so think about what you saw, felt and tasted.

8. Listen to a sleep story

As a child, most of us were used to drifting off to an imaginative tale that left us dreaming of wild and wonderful adventures.

But as we all grew up the bedtime stories fizzled out to be replaced by street noise, phone notifications and maybe a bit of Spotify in the background.

Well, as beneficial as bedtime stories might be for a child, they are also helpful even when you're all grown up.

Particularly if you have work worries causing sleep problems, a bedtime story can help you forget about anything that's on your mind by taking you into a peaceful fantasy world that's been specially designed just to help you sleep.

Of course, no one expects the other to whip out their childhood favourites and start telling a story, but there are a range of phone apps on the market at the moment that will read you a tale until you drift off.

We love Calm for its wide range of tales, all divided by genre and reader.

Though one of our favourite feature definitely has to be the meditation tab that leads through different types of guided meditation to help you through the day - whether it's to help you wake up, get through a stressful time, appreciate a moment of mindfulness, or of course, help you get to sleep.

9. If all else fails...Speak to your GP

‘Reading, meditation and exercise such as yoga can have a relaxing affect, helping prepare your body for sleep,' says Rebecca Small, assistant medical director at Bupa.

'You may be able to improve your symptoms by using relaxation techniques and exercise,' she added.

'Contacting other people who have anxiety disorders through charities and patient groups can be a good source of support and advice. Your GP may be able to advise you about self-help groups in your area.'

Insomnia can affect a lot of people, but do you know what are the symptoms of the condition and the cure for your sleep problems?

Do you have insomnia? Tonight around a third of us will get a poor night’s sleep, which will not only leave us feeling tired and irritable, but can also have long-term effects on our health.

Lower immunity and a raised risk of chronic conditions such as heart disease, stroke and diabetes are just two associated problems with not getting enough deep sleep.

‘Almost every ailment known to man (and woman!) is linked in some way to poor sleep,’ says Bristol GP Gill Jenkins. ‘Sleep deprivation increases our risk of developing health issues and it reduces our body’s ability to cope with them.’

Understanding more about what may be keeping us awake can help us make the right lifestyle tweaks to boost our sleep quantity and quality and, in turn, improve our health.

Insomnia symptoms

According to the NHS, you are considered to be an insomniac if you experience the following:

• You wake up several times during the night
• You find it difficult to get to sleep
• You find it difficult to nap during the day
• You lie awake at night

Insomnia cure: how to fix your sleep problems

1. Waking in the night

It’s normal to wake several times a night, and you may not remember doing so in the morning. It’s the inability to get back to sleep that’s problematic. Common reasons include stress, pain or discomfort and fluctuating hormones in menopause, which can result in hot flushes and night sweats. A snoring partner can be a factor.

Insomnia cure:

✿ Make sure your bedroom is dark and quiet. Use thick curtains or blackout blinds, earplugs and eye masks. Seek advice about your partner’s snoring. ✿ Drink plenty throughout the day. Mild dehydration is one of the biggest triggers to waking, so make sure you drink around two litres of water a day. If you wake needing the loo, restrict fluids for two hours before bed. ✿ Keep cool. Light, cotton nightwear and bedding can reduce menopausal night sweats. Don’t raise your body temperature too close to bedtime – take a bath at least 90 minutes before bed, and exercise at least four hours beforehand. ✿ Change your sleeping position. The healthiest position is on your side, with your head, neck and spine aligned.

RELATED: How to recover from a bad night’s sleep

2. Trouble falling asleep

Not being able to switch off a busy brain before bed is very common, says sleep expert Dr Irshaad Ebrahim from the London Sleep Centre. ‘It’s not helped by our hectic modern lives with 24/7 access to mobiles and tablets.’

Insomnia cure:

✿ Establish a wind-down routine. Read or have a warm bath and ban all screens at least an hour before bed. ‘Interacting with your phone, even on sleep mode with the sound down and light low, stimulates the release of pleasure hormones dopamine and adrenaline, which will keep you awake,’ says Dr Ebrahim. The screen’s light interferes with melatonin, which regulates sleep cycles. ✿ Don’t go to bed hungry. Avoid heavy meals. Snack on natural, sleep-inducing foods banana, cheese, eggs, turkey and milk. ✿ Prepare for tomorrow. Make a physical or mental to-do list to stop your mind racing as you try to drop off. ✿ Cut back on caffeine. Coffee, tea and even hot chocolate all contain the stimulant which prevents sleep. Avoid them after noon.

RELATED: Can’t sleep? 20 easy ways to help you fall asleep

4. Waking no feeling refreshed

If you’re tired in the mornings, you may be waking too often or have an underlying health problem such as sleep apnoea or restless legs syndrome. See your GP.

Try to: ✿ Restrict alcohol. It makes you more likely to sleep lighter, wake through the night and spend less time in deep sleep and more in the less restful Rapid Eye Movement (REM) stage. Make sure your mattress, covers and pillows are comfortable. ✿ Go to bed and get up at the same time every day of the week. Aim for between six and eight hours of sleep a night, and avoid daytime naps. ✿ Love Lavender. ‘It’s acknowledged as a sleep aid and relaxant by the European Medicines Agency and the World Health Organisation,’ explains herbalist Dr Chris Etheridge.

4. Waking too early

Being disturbed, especially by light in high summer, is common. But even falling asleep too quickly can signify a problem, says psychologist and sleep guru Chireal Shallow. ‘It should take 7-11 minutes to fall asleep. If you routinely fall asleep faster and wake too early feeling tired, you could be sleep-deprived and need to make changes.’

The top 18 foods to eat for a great night's sleep!

Insomnia cure:

✿ Get plenty of natural light. Daylight helps regulate your natural sleep cycle. Aim to exercise outdoors every day, such as by walking. ✿ Keep your bedroom dark at night. Or wear an eye mask to block bright summer mornings or outside street lights. And ban pets from the bedroom: they’re common early-morning sleep disruptors. ✿ Keep warm throughout the night. Try bed socks, and check you have the correct-tog duvet for the time of year. ✿ Relax your muscles before bedtime. A muscle relaxation routine or meditation each night can help prepare your body for a long and restful sleep. Or, if you wake too early, try a self-hypnosis relaxation technique to lull you back to sleep.

Do you have any idea what you're sleeping with?

And is your duvet making you ill?

Your duvet and pillows could be giving you sleep problems, allergies, bites and many other conditions that you may not have ever considered.

So what are the problems and what can you do about them? Look no further, because we've come up with 7 reasons why your duvet and pillows could be making you ill...

Is your duvet making you ill?

1. Bed bugs

Recent studies have shown that bed bugs are increasing all over the world. Bed bugs are tiny insects that often live in bedding and suck blood. They can't fly, but are good at nesting away in luggage and clothing, meaning you can pick them up while staying away from your house and bring them home with you.

Signs of bed bugs include having spots of blood on your duvet and an unpleasant almond smell. Unfortunately, if you do have bed bugs your house will need to be treated with insecticide by a pest control company.

2. We don't wash them enough

This means house dust mites, pet allergens, skin scales, eggs, fungal spores, pollen and stains (including bodily fluids) build up. A study carried out at the University of Worcester's National Pollen and Aerobiology Research Unit revealed that 70% of duvet owners admit not washing their duvet for a staggering 10 years.

3. Clean bed linen

We put clean duvet covers and pillow cases over them, stopping things getting out. 'Washing the bedlinen at 60 degrees is not enough,' says Professor Emberlin who headed the research. 'Before you put duvet covers and pillow cases back on, you should pump up your pillow and shake out your duvet. This will release all their contaminants into the air. Only then should you slip them into your nice clean linen.'

4. Stains and bacteria

'New stains, such as sweat, provide an excellent base for bacteria to grow on,' says Professor Emberlin. 'Some bacteria can infect eczema lesions making them much worse. They can also cause conjunctivitis.'

5. Your pets

Cat and dog allergens are in your duvet, even if you're not a dog or cat owner. 50% of the duvets tested had measurable or high amounts of cat allergen, even though only 10% of their owners owned a cat. 'Cat allergen hangs around for years,' says Professor Emberlin. 'It's very light and sticky and travels on clothes to places where no cat has been.'

6. You are creating new allergies

'If the exposure to these contaminants is high enough, you could sensitise yourself to the allergens in your duvet,' says Professor Emberlin. 'This means that if you are genetically predisposed you might develop allergies.'

7. You're not worried about it

You don't think keeping your duvet clean makes that much difference. 'We were amazed at the levels of allergens and contaminants in our analyses,' says Professor Emberlin. 'In some cases they were at the point where they could cause symptoms of serious allergies and infection.'

What you can do to stop your duvet making you ill

• Washable duvets need to be cleaned at 40 degrees at least every 6 months for an adult's and every three months for a child's. This lowers bacteria by 55% and house dust mites, house dust mite allergen and cat allergen to zero.
• Washable pillows should be washed once every two months because they're in close proximity to the nose and eyes.

So, do you clean your bedding and bed linen often enough? Let us know what you think about the recommendations on our Facebook page.

Not being able to sleep at night is not only frustrating, but usually makes you grumpy and bad-tempered the next morning too.

In the long-term, dealing with a lack of sleep can also impact on your health and your waistline - especially if you're having a midnight snack on the foods to avoid before bed.

Plus just an hour's less shut-eye a night means you're more likely to snack on sugary, salty junk food the following day to help keep you awake.

And what you eat before putting on your pyjamas can make all the difference to how well you'll sleep full stop. These are 10 foods to avoid before bed if you want to get a restful night's sleep...

10 foods to avoid before bed

Beans on toast

They're renowned for making you windy because they're slow to digest, so it's not a good idea to eat beans before bed if you want to a deep sleep. Bread, especially the white, processed stuff, is also best avoided because the sugar will cause an energy spike.

Bacon and eggs

Save your bacon and eggs for breakfast if you want to get your full eight hours. Greasy food, especially red meat, is hard for the body to breakdown so your stomach will be making all sorts of funny noises.

18 delicious foods to eat tonight for a great sleep! Read more here...

Ice-cream

Had a bad day? Don't reach for the ice-cream! It's packed with fat and sugar, not what your body or brain need to relax after a long day.

Cheese and crackers

That old-wives tale that you shouldn't eat cheese before bed does hold some truth. It might not necessarily give you nightmares, but it might well keep you up thanks to a chemical in cheese that makes your brain work even harder.

Pizza

We're all guilty of tucking in to a late night pizza with the other half in front of the telly, but it's probably to blame when you can't nod off a few hours later - and not just thanks to indigestion.

Large meals might make you feel tired, but when you lie down your poor tummy will be doing somersaults trying to break down all those stodgy carbs. Eat a slice at lunchtime instead.

Curry

Say no to spicy food before bed unless you want to be kept awake by heartburn, bloating and wind. Not pleasant, especially for the poor person that you have to share a duvet with!

Cereal

We're definitely guilty of filling up on this one as a midnight treat! Lots of cereals contain barley, oats and bran which slow down digestion. Warm milk is a much more tummy-soothing option.

Sweets

Drift off more easily by saving the sugary sweets for the school run when you really need an energy boost.

Dark chocolate

Sleep-zapping caffeine is not just hiding in tea, coffee, cola or energy drinks. It's also lurking in dark chocolate. Swap your fix for a couple of squares of white chocolate instead and still satisfy that sweet tooth.

Garlic

Heartburn, indigestion and acid reflux - sleep much more easily by steering clear of garlic at dinner time.