Never sleep through until morning? You’re not the only one – 67%* of adults say they wake up at least once in the night.
Tiredness isn’t the only side effect. A lack of shut-eye can weaken the immune system and lead to problems such as high blood pressure, poor memory, depression, heart disease, diabetes and cancer.
The good news? Our expert-approved, natural techniques will help you beat the niggles keeping you up, so you can nod off again in moments.
What’s ruining your rest?
Find out what is keeping you up, and how to fix it:
Hot flushes
‘Limit alcohol, caffeine and spicy foods,’ says Menopause Specialist Dr Louise Newson. plus, ‘Hormone replacement therapy (HRT) can ease sweats within a few weeks.’ Chat to your doctor about whether it is suitable for you.
Leg cramps
Fix it Cut down your fat intake. But if they’re so painful you’re unable to walk the next day, see your GP.
Heartburn
Avoid eating just before bed – especially large or greasy meals. Try propping yourself up with pillows and taking over-the-counter antacids to relieve symptoms.
Thirst
Check the colour of your urine at bedtime. It should be a pale yellow – anything darker means you haven’t had enough liquid. Avoid salty foods, and switch the central heating off before bedtime.
Waking for a wee
With the help of an alarm clock, you can retrain your bladder over several weeks. If you normally wake at 2 am to wee:
Nights 1–3: Set your alarm for 1 am
Nights 4–5: Set it for 2 am
Nights 6–7: Set it for 3 am
Nights 8–9: Set it for 4 am
Keep going until you reach your desired wake-up time.
Rumbling snores
Cut back on booze, lose weight and quit smoking. See your GP if you are snoring and waking up gasping for breath, which can be a sign of sleep apnoea.
Nightmares
Try the image rehearsal therapy (IRT) technique. In this you practise visualising different, less frightening endings to your recurring nightmares during the day. This will help give your brain a bank of alternative ideas that it can use instead the next time they happen.
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Feature Image: Pexels / Ketut Subiyanto
