If you often find yourself waking up in the middle of the night, don’t feel alone. Many people are in the same boat and most are probably as anxious as you. This is especially the case when one feels unable to get back to sleep again. A sleepless night could be caused by low blood sugar, stress, anxiety or too much alcohol. Besides putting your worries to bed before you go to bed, you could consider these options.

Food and beverages

Low blood sugar levels aren’t likely to lead to a peaceful night’s sleep. Aim for a moderate meal three hours before you go to sleep. If you’re feeling hungry at bedtime, be sure to eat something. Calcium has been referred to as ‘nature’s tranquilliser’ so consider snacking on yoghurt or cheese. Otherwise, have a glass of warm milk.

A comfortable bedroom

Have a relaxed bath or shower before you go to sleep and ensure that your bedroom is comfortable. This includes having a suitable mattress and bedding. If you have any doubts about your pillow, replace it.

With regards to temperature, turn off the central heating before you switch off the lights. The temperature in your bedroom should be cool but not freezing cold. Keep a window open in your bedroom so that you wake up fresh and not bunged up and sluggish.

Emotional conflict

If waking up in the middle of the night has become a pattern, consider whethe there is anything that is disturbing you on a psychological or emotional level. If so, consider seeing a professional counselor to explore your feelings and find solutions. Minor work-related issues can be laid to rest by writing out a to-do list for the following day.

Sleeping pills

You may want to consider taking a short course of herbal sleeping tablets to help you break the pattern. Be weary of prescription sleeping tablets as they are considered to be addictive. Besides, they can suppress REM sleep which is important for your overall health.

What’s more, sleeping pills may become less effective over time. This could make sleeping even more difficult in the future.

A lot of people miss out on much needed sleep because there’s just too much to do in a single day. But a lack of sleep affects your productivity. To get more done, you’d be better of getting an extra hour or two of sleep every night. If you find your mind racing as soon as your head hits the pillow, getting into what sleep exerts call a ‘sleep routine’ will help you fall asleep – and stay asleep. Here’s how to do it.

Step one: how much sleep?

The first thing to do when you’re working on developing a sleep routine is to find out how many hours of sleep you need to feel rested in the morning. Most people do well sleeping for eight hours but some need less while others need more. If you feel good when you wake up you’re getting enough sleep.

Step two: stick to a schedule

Get into a routine that’ll give you time to sleep as much as you need to and follow it consistently. If you get into bed at 10 pm in the week, do the same on the weekends. Your body will get used to slowing down at the same time every night, which will help you fall asleep faster.

Step three: use your bed for sleep

If you use your bed only for one purpose your body will learn that once you lie down it’s time to sleep. Avoid watching TV in bed, reading or eating, which will distract you and keep you awake longer. Keep your time in bed limited to two things: sleeping and sex.

Step four: relax

Find ways to relax before sleeping that work for you. You may want to stretch, do a calming breathing exercise, drink a cup of camomile tea or burn some lavender essential oil. To help you wind down avoid caffeine, alcohol and eating just before bed.

Step five: turn out the lights

Your body is meant to sleep in absolute darkness. Make sure you have heavy curtains or blinds if light coming in from outside is a problem and always turn off your lights as soon as you get into bed. Be careful to turn off any other lights in the bedroom. If your TV is on standby mode, switch it off at the plug. And, if possible, switch off your mobile too.

Sweet dreams.

Are you waking up tired every morning? Do you never feel you’ve had a good night’s sleep? If something is interrupting your sleep and you find yourself waking in the night it’s likely you don’t ever get up feeling rested and refreshed – you probably feel groggy and find it hard to get going. Restless leg syndrome, indigestion and waking up to use the bathroom in the night can all leave you tired in the morning. If one of these applies to you, there are things you can do to get a better night’s sleep.

Restless leg syndrome

Do you wake up tangled in your duvet or move all over the mattress at night? If so, you could have restless leg syndrome. Doctors don’t know what causes restless leg syndrome but it is known that it interrupts deep sleep. Arthritis, diabetes and thyroid disease are related to restless leg syndrome, as are certain medications, including lithium, antidepressants and antihistamines. See your doctor to find out if you don’t have an underlying condition causing restless leg syndrome and try eating more foods rich in iron and B vitamins like red meat and leafy greens. Deficiencies in these nutrients have been linked with the syndrome.

Indigestion

If you have a bad taste in your mouth when you sleep or in the morning on waking you could be suffering from acid reflux or heartburn. It’s been found that up to a quarter of people who sleep badly have acid reflux at night. As it doesn’t have obvious symptoms it often goes undiagnosed. Treatments for conventional heartburn will help. Avoid acidic foods in the evening (alcohol, fatty and spicy food), don’t eat for two hours before bed and try chewing gum before bed – the saliva is produces can help neutralise acid in the stomach.

Waking to go to the bathroom

Getting up in the middle of the night to use the bathroom is known as nocturia, and it affects up to 65 per cent of older adults. As we get older levels of antidiuretic hormones in the night lower, meaning we need the bathroom at night. Try not drinking anything for three hours before you go to sleep and drink less tea and coffee which can cause irritation of the bladder. It’s worthwhile having your doctor test you for diabetes, too, as it can cause frequent urination.

Snoring, sleep apnoea and an interrupted body clock can also interrupt sleep. It’s worthwhile asking your doctor about these conditions too if you’re sleeping badly.

Small things like drinking more water or getting a back rub can improve the way you feel in seconds. The hosts of health talk show The Doctors compiled a list of 5-Minute Health Fixes that they shared with Prevention magazine. You don’t need to devote big chunks of time to be healthy, according to Travis Stork, Lisa Masterson and Jim Sears. They say: ‘very small, quick moves can soothe little ailments today and protect your heart, brain, and entire body tomorrow.’

Feel good in five seconds

In just five seconds, according to The Doctors team, you can feel more connected to your loved ones, more content and less anxious. When you touch a loved one your brain releases feel-good chemicals, so take a few seconds to grab your partner’s hand or give a loved one a hug.

Beat allergies in 10 seconds

Many allergies are at their worst first thing in the morning. If that’s the case, taking allergy medication at night is a good idea, as they will still be working as you wake up. Allergy medication also tends to make you drowsy, so taking it at bedtime makes a lot of sense.

Avoid indigestion in 15 seconds

Most people who suffer from indigestion have symptoms at night. Sleeping on two pillows rather than one can help. A study in the Archives of Internal Medicine showed that people who propped their heads up by about 11 inches suffered less from indigestion than those who did.

Reduce diabetes and heart attack risk in 20 seconds

A meal containing protein, fibre and fat can help stabilise your blood sugar. So, add a little butter to your toast, have some yoghurt and nuts with the fruit you snack on or put a little olive oil on a baked potato. While helping to prevent diabetes, meals that release sugar into the bloodstream also protect your heart. Women eating high-GI diets (diets that cause sharp spikes in blood sugar levels) have over twice the risk for heart disease compared to women on low-GI diets.

Meet the team behind The Doctors here.

According to the Stress Management Society, stress is defined as ‘a situation where demands on a person exceed that person’s ability to cope’. If you’ve had that feeling, you’re not alone. The UK Health and Safety Executive found that employers lose 105 million working days a year due to stress among employees. Stress can cause a range of negative physical and emotional responses, including headaches, muscular pain and anxiety. While it’s very hard – if not impossible – to avoid stress altogether, there are some simple things you can do to make coping with it easier.

Sleep

Research has shown that too little sleep puts more stress on your body than just about anything else. It’s recommended you get between seven and nine hours sleep a night. The right amount of sleep varies from person to person. If you wake up feeling refreshed, you’ve had enough sleep.

To help you sleep at night, avoid coffee and other caffeinated drinks in the evening. Also avoid alcohol which, contrary to popular belief, doesn’t help you sleep – in fact, alcohol can disrupt sleep. Also avoid your computer and mobile phone before bed. Rather relax and read a book or listen to some light music.

Take a time out

Make some time every day to relax and take a break from whatever causes you stress. Have a quick nap, spend some time drinking a cup of tea with no distractions, or head outside. If you’re at your desk, get up and do some stretches for a few minutes and if you can make it outdoors, take a walk in the fresh air.

Go tech free once a week

Plan one tech-free day a week. Turn off the TV, switch off your mobile, and turn off your computer. Use the free time to do something positive. Volunteer for a charity, declutter your home, cook a healthy meal or simply spend the day curled up with a good book (not your Kindle).

Exercise

Exercise is one of the best stress busters. It decreases levels of cortisol, the ‘stress hormone’, and replaces them with feel-good endorphins, boosting your mood and helping you relax. Exercise can also help take your mind off things and even help your body respond better to stress.

Visit the Stress Management Society web page to find out more.

Bullying at school has become more of a problem today than ever before, with some calling it an epidemic. Bullied children are severely affected by the problem and may suffer from anxiety, irritability, bedwetting and waking in the night. Research out of the US, where bullying is particularly common, has found that school bullies may be suffering from health issues, including a lack of sleep.

Don’t punish – pay attention

A University of Michigan study of 341 elementary school children calls for a new approach to tackling the problem. Rather than trying to protect victims and discipline bullies, new data gathered suggests that health problems may play a key role in bullying behaviour.

The study examined children’s sleeping habits and asked parents and teachers to comment on any behavioural concerns. About one-third of the children studied were found to have problems with bullying or disruptive behaviour. These children were twice as likely to have symptoms of troubled sleeping as the other children were, including snoring, sleep-disordered breathing and sleepiness in the day.

No proof yet

There is no empirical data to prove that bullies have difficulty sleeping and the study does no more than draw a correlation between a lack of sleep and behavioural problems. Study author Dr Louise O’Brien says: ‘The hypothesis is that impaired sleep does affect areas of the brain. If that’s disrupted, then emotional regulation and decision-making capabilities are impaired.’

She adds that US schools do emphasise the importance of exercise and healthy eating, but they should also push the benefits of a good night’s sleep as essential to good health.

They key, it seems, to dealing with the problem of school bullying is to look at a child’s behaviour in context and treat the whole child. Behavioural problems like bullying can be caused by many things, not least of which is poor physical health.

It is very common for children to have nightmares now and then. Most scary dreams happen during the later stages of sleep, often between 4:00 and 06:00 in the morning. Your child may wake up during a nightmare and come to you for comfort, and often they can remember what they were dreaming about and why it scared them. Some children may have difficulty falling asleep again after a bad dream or suffer from recurring nightmares. What can you do to help your children sleep peacefully?

My child has recurring bad dreams

If your child gets nightmares on a regular basis then that may be a signal that something is wrong. Sometimes it can be because of fear or anxiety and often nightmares plague children after they have suffered a traumatic experience or event. This can go on for up to six months after the experience and is a way for the brain to try and make sense of what has happened. This can be hazardous to your child’s wellbeing and you should discuss the problem with your child. You should also seek help from a doctor or a behaviour specialist if the problem of nightmares persists for months.

What can I do?

As a parent, your child’s bad dreams may make you feel helpless, but there are a few things you can do to ensure your child has a better chance of having good dreams. The most obvious is to avoid scary books, movies and video games before bedtime. A good bedtime routine may also help and you can give your child a security item like a special stuffed animal to help them feel safer. A night light may also do the trick, and keeping a torch next to your child’s bed for emergencies can make them feel safer.

If your child has been through a traumatic experience or is suffering from anxiety, it may be best to seek professional help. In some cases a discussion may be just what your child needs to stop those nightmares from returning, so don’t be afraid to talk with them about the problem.

For years mystics, scientists and psychologists have been examining and interpreting dreams. Dreams often stem from what you think about right before you go to sleep and so can say a lot about your personality, your fears and your hopes for the future. If you are plagued by recurring dreams or nightmares there may want to be something you need to examine in your life if you want to sleep easier at night!

Constant nightmares

Nightmares often stem from everyday fears and so are exemplified in a dream form while sleeping. If your nightmares revolve around one topic, like a loved one dying or drowning, you probably have a fear of this or something similar may have happened recently in your life. In order to put these nightmares to rest you need to tackle your worries head on – examine whether you are worried for no reason or if your fears are legitimate. If your fears are legitimate and you are worried about someone or something harming yourself or somebody close to you, act on these fears and get help.

Recurring dreams

If you have the same dream over and over this is what is called a recurring dream and it is more common than you think. A recurring dream may be your mind’s way of telling your conscious self that something needs to change be it a relationship you need to get out of or a change of job. Recurring dreams may differ a bit each night or they may occur in different ‘episodes’ like a soap opera – examine what your dreams are telling you about your everyday life and through change you can help them to go away.

Specific dreams

Specific dreams like being chased or falling have been found to mean specific things in the majority of people. Dreaming of a chase means that you are avoiding something or are failing to realize something about yourself or your personality in real life. Chase dreams symbolize procrastination and an inability to tackle problems head on while falling dreams are linked to insecurities, sadness and anxieties. Another common dream is a flying dreams which shows a sense of freedom, contentment and ease – flying dreams are wonderful to have and often occur when a person is truly happy.

Avoiding all the bad things– like smoking, heavy drinking and eating a poor diet – is a good way to live longer. But if you’re slow on breaking the bad habits, why not get started on a healthier life by doing more of the good stuff. Things like getting more sleep, more exercise, more nutrition and starting to appreciate your life will do wonders for your longevity. Since sleep takes relatively little effort, maybe it’s a good place to start?

Why sleeping is good for you

For peak performance, both mental and physical, one needs to get enough sleep. Sleep boosts one’s immune system which helps to reduce diseases like heart disease, depression, obesity and diabetes. Dr Anne Calhoun, a neurology professor, says that ‘the foundations of good health are good diet, good exercise and good sleep, but two out of three doesn’t get you there.’

Too little sleep can also lead to an increase in appetite, according to a University of Chicago study. The study found that the hormones responsible for controlling hunger may be compromised in the sleep deprived. They also found that those with sleep deprivation preferred carbohydrate foods to healthier options like fruit and diary.

Professor Eve Van Cauter of the University of Chicago says that, ‘we are all under pressure to perform, in school, at work, in social and professional settings, and tempted by multiple diversions. There is a sense that you can pack in more of life by skimping on sleep. But we are finding that people tend to replace reduced sleep with added calories, and that’s not a healthy trade.’

How much sleep do you need?

How much sleep one needs depends on the individual but Professor Horne of Loughborough University Sleep Research Centre says that ‘between seven and eight hours a night is probably optimal.’

For some sleeping tips from the Mayo Clinic, click here.

The average person spends a third of their life sleeping. This means we spend about 180,000 hours in bed throughout our lives! Even though we spend so much time in it, our bed is something we often neglect. We shed skin cells, oils and hair when we sleep, and dust mites can become a problem – especially if you suffer from allergies. Cleaning your bedding often and ensuring that you have a clean mattress is a must.

How often should you change your sheets?

Some people change their sheets once a week, while others one do it once a month. It is recommended that you change your sheets at least every two weeks. If you wash regularly, don’t suffer from mite allergies or have night sweats, then changing your sheets once every two weeks should be fine. If you use your bed as a desk or eat on it, you should shake out your bedding at least every day and change it once a week.

Cleaning duvets and pillows

Make sure you change your duvet cover as often as you change your sheets. The duvet itself can be cleaned less frequently – once or twice a year should do the trick. First of all, make sure that the duvet is not ‘dry-clean only’ before popping it in the washing machine.

If your duvet is machine washable, use cold water and a non-alkaline soap. Once the machine has completed its cycle, make sure the duvet is rinsed completely of all soap. This is particularly important if you have a down duvet, as soap residue may make the feathers hard.

After you have finished washing it, put your duvet in the dryer on its coolest setting. You can stop the feathers from clumping by adding a tennis ball or two to the dryer. You may also want to hang the duvet outside in the sun to ensure that it is completely dry.

Pillows can be cleaned in the same way, but again, be careful to check the manufacturer’s guidelines.

How to clean your mattress

For healthy sleeping, also make sure you have a clean mattress. While everyone knows the importance of changing and cleaning bedding often, mattresses are often neglected. To freshen up your mattress, sprinkle it with bicarbonate of soda before vacuuming it. This adds a fresh scent while removing dust and hair. Vacuum cleaning should be done once a month. Also, remember to flip the mattress once a week so it can air on either side.

It is a good idea to use a mattress protector for your clean mattress so that if there any accidents, it will be safe from spills. If your mattress happens to get wet anyway, strip off the sheets and bedding and soak up the liquid immediately. After this, use a mild soapy detergent to blot the area. Make sure you use only suds, as you don’t want the area to get even wetter. After this, put the mattress in the sun to dry it thoroughly.

Be sure that your mattress is completely dry before placing it back on your bed, otherwise mildew may form. For detailed instructions on how to clean specific spills, take a look here.

There’s nothing like the feeling of getting into a freshly scented bed with crisp sheets. Sweet dreams!