sleeping.jpg (1) (1)

Could your diet be ruining your sleep?

What is the best (and worst) sleeping position?

Waking up in the middle of the night

The real effect of smartphones at bedtime on your sleep

book-on-bed

Best time to exercise for a good night's sleep

When to see a doctor about poor sleep

Is binge sleeping good for you? 

Warm milk - natural remedies for good sleep

What should you do after a week of very early mornings and countless late nights? 
Wake up early on Saturday morning or enjoy a long lie in? 

The answer may seem obvious, but it’s not. 

Sleeping late on the weekend can cause more harm than good by increasing your risk of heart disease and spoiling how well you sleep in the long term.

But this doesn’t mean you have to resign yourself to a life of sleep deprivation. Read on to find out how to catch up on lost sleep without sacrificing your health. 
![Sleep debt due to lack of sleep](//images.ctfassets.net/iqo3fk8od6t9/4jzgJuotPMJKEdyCTdJVAe/cd0f3cd4133e309e9878dac119143153/sleep-debt-not-enough-sleep.jpg)

## Why do we need sleep?

If you’ve not been getting enough good quality sleep for a while, you may have a sleep debt. This simply means that to date, you’ve achieved fewer hours of sleep than the recommended 7 to 9 hours per night.

Not getting enough sleep matters because it can affect the production of fight-or-flight stress hormones and increase your risk of many conditions, including:

- [obesity](/condition/obesity/)
- [diabetes](/condition/diabetes/)
- [high blood pressure](/condition/blood-pressure-high/)
- [heart disease](/condition/coronary-heart-disease/)
- [stroke](/condition/stroke/) 

This is why it’s important to repay your sleep debt if you have one. You can do so by sleeping for as many hours as you’ve lost. But be careful, as it’s a bad idea to try and pay it all back at once with a lie in. 

Sleeping much later than normal can upset your sleep schedule for the rest of the week, leading to poorer quality sleep and a need to have another lie in the next weekend.
![Woman using sleep tracker](//images.ctfassets.net/iqo3fk8od6t9/6SPCWHG14OmqyiW0bmdfDn/1d3d12e4706c86be3aa85da6f1b4077f/woman-using-app-to-track-sleep.jpg)

## How to repay a sleep debt

[[SC]]
|Track your sleep
|
|If you’re not sure if you have a sleep debt, why not download our app and use the sleep tracker for the next 7 days to record how much sleep you get each night.
|
|[Download Now](https://www.your.md/app)

If the results show that you’ve fallen short of the minimum 7 hours of sleep per night, you may have a sleep debt. 

Here’s how to pay it back.

To repay your sleep debt, you need to sleep for as many hours as you’ve lost. Avoid trying to pay it back all at once. Instead, aim to repay it slowly over a few weeks.

You can make manageable changes, such as going to bed 15 minutes earlier every night during the next week. Doing this could help you repay a sleep debt of 5 hours (that’s sleeping for 6 hours per night for 5 days) in just under 3 weeks.

Alternatively, try going to bed 1 or 2 hours earlier than usual on the weekend and allow yourself to wake up naturally. At first, you may sleep for longer than 7 to 9 hours, but over time the hours will decrease to the recommended level.
![Alarm clock at night](//images.ctfassets.net/iqo3fk8od6t9/6XEe59lfKX7GMzO7oi3ssB/3dd736c1d1a7a38b3da47bbd5089ad2e/alarm-clock-at-night.jpg)

## Breaking a binge sleeping habit
What if you’ve been trapped in a cycle of losing sleep during the week and making up for it on the weekend? 

Don’t worry, it’s not too late to make a change. Follow the 3 steps below:

1. Aim to get at least 7 hours of sleep each night. 
2. Go to bed and wake up at about the same time every day.
3. Stick to a similar sleep routine on weekdays and weekends.

Is binge sleeping good or bad for you? Find out more about binge sleeping and how to break a binge sleeping habit. 


Is binge sleeping good for you?

It’s normal to wake up in the middle of the night. In fact, most of us wake up for 1 to 2 minutes every 2 hours, every single night. We just don’t remember doing so because these short periods of waking don’t last long enough to register in our minds. 

But if you become distracted by a noise during a mini awakening, you may become aware that you’re no longer asleep. When this happens, it’s common to roll over and go back to sleep. However, there's nothing more frustrating than rolling over, waiting to drift off and then realising you’re wide awake.

Not sure what to do if you can’t sleep? 

Next time you find yourself struggling to sleep in the middle of the night, don’t waste time counting sheep. Try 1 of the following strategies instead.


## Identify if you're uncomfortable
Feeling uncomfortable can prevent you from falling back into a peaceful sleep. But unless you really pay attention, it can be hard to pinpoint why you can’t settle. 

Take a moment to check in with your body and make yourself comfortable. If you feel too hot or cold, adjust your bedding or the temperature of your room. Grab a drink if you're thirsty and go to the toilet if you need to.
![Stressed during the night](//images.ctfassets.net/iqo3fk8od6t9/4RmXJuSCh9ZNX6PxKDxyu8/e47cc5b65f32772b61e55950c2fef776/stressed-and-anxious-at-night.jpg)
## Get treatment for uncomfortable symptoms 
Medical conditions that cause pain, shortness of breath, itching or other forms of discomfort can make it hard for you to sleep well at night. The symptoms of mental health conditions, such as depression or anxiety, can also keep you up at night. 

[[WhenToWorry]]
|
|### __Can't sleep?__
|__See a doctor if you have any physical or emotional symptoms that prevent you from sleeping well.__


## Stop clock-watching
When you can't get back to sleep, do you check the clock repeatedly, calculating how much sleep you can still get if you fall asleep right now? It’s a common behaviour, but it’s one that makes the problem worse. 

Clock-watching can make you feel anxious, which can make it harder to relax and drift off naturally. Exposure to blue and green light from looking at your clock or phone can make matters worse by making you feel alert. 

You can reduce your likelihood of checking the time when you wake up at night by turning your alarm clock to face the wall or by switching off your smartphone.
![Clock watching at night](//images.ctfassets.net/iqo3fk8od6t9/4OUK1HMwNTxTS1IPV5q5ow/a79eb166f18fbeeb68d5bbe939ab9154/clock-watching-at-night.jpg)
## Try to relax
The following progressive muscle relaxation exercise may help you get back to sleep when nothing else works. It involves relaxing the different muscle groups in your body - 1 at a time. 

Start with your legs, then your torso, then your arms and, finally, your face. Tense the muscles in each group for 5 seconds and then relax.


## Get up if you can’t sleep
If you’ve been awake for more than 20 minutes, get up and do something you find relaxing. For example, read a book (but keep the lights low) or listen to soft music. Do this activity until you feel sleepy again, then go back to bed. 

If you go back to bed and find you still can’t sleep, get up again and continue the relaxing activity. Repeat this as many times as it takes for you to fall asleep.
![Reading book at night](//images.ctfassets.net/iqo3fk8od6t9/3uXvon2oS2K8jcbi9qCQvu/140482864aa8e8ff7edec71ad2a67f7e/reading-book-at-night.jpg)
## Resist the urge to change your sleeping pattern tomorrow
Our bodies follow a sleep cycle that needs routine to be effective. This means that if you’ve had a bad night of sleep, you’re more likely to sleep well the next night if you stick to your usual sleeping pattern. 

Avoid the temptation to have a lie in, nap or an early night the day after a sleepless night. It may feel like a great way to catch up on lost sleep, but could lead to more sleepless nights in the long term.


## Take action
 
Keep these tips in mind the next time you have trouble getting back to sleep. Everybody is different, so try out each strategy and pick the ones that work best for you. 

And if you’re used to having lie ins to catch up on lost sleep, find out [the truth about binge sleeping](/blog/is-binge-sleeping-good-for-you) and what it can do to your body.

If you frequently wake in the middle of the night and struggle to get back to sleep, don’t count sheep. Just try one of these 6 strategies. 



6 ways to get back to sleep in the middle of the night

If you have trouble falling asleep, staying asleep or both, you’re not alone. Around 1 in 3 adults have difficulty sleeping. When it happens regularly, it’s known as [insomnia](/condition/insomnia/). 

Too much stress and using a smartphone at bedtime can affect how well you sleep, but something else could be sabotaging your sleep - your diet.

Whether you sleep well most of the time or have struggled with poor sleep for years, this article will show you how what you eat and drink each day could prevent you from having the best sleep possible.

## What is insomnia?
Everyone sleeps badly from time to time, but for those with insomnia, poor sleep is a regular problem that can last for months or years.
If you’re not sure if you have insomnia, answer the following questions:

- do you struggle to go to sleep?
- do you wake up more than once during the night?
- do you wake up early and cannot go back to sleep?
- do you wake up for long periods during the night?
- do you still feel tired after waking up?
- do you find it difficult to nap during the day even when you're tired?
- do you feel tired and irritable during the day?
- do you find it difficult to concentrate during the day because you're tired?

If you answered yes to any of these questions, it’s likely you have insomnia.


## What causes insomnia?

Insomnia can be triggered or made worse by certain foods in your diet, but there may be other causes. For example, some people can struggle to sleep for days, weeks or months after a physically or emotionally stressful life change, such as the death of a loved one, a divorce or taking a long-haul flight (jet lag). 

Certain medical conditions or sleep disorders can cause poor sleep that may last for many months. Such conditions include [depression](/condition/depression/), [anxiety](/condition/anxiety/), [restless legs syndrome](/condition/restless-leg-syndrome/) and diseases that cause pain or breathing difficulties.

Always see a doctor if you have trouble sleeping on a regular basis. They will be able to check if an underlying medical issue could be the cause of your insomnia.

Regardless of the cause of your insomnia, it’s worth reviewing your diet to see if it includes foods that are known to affect sleep. Minimising or eliminating these foods could help to improve your sleep.


## Foods and drinks that cause insomnia
### Alcohol

Do you drink more than 14 units of alcohol (the equivalent of 7 pints of beer or 14 single shots of spirits) each week? If so, this could be keeping you from experiencing the type of sleep that leaves you feeling alert and well-rested in the morning.

Drinking alcohol before going to bed can quickly put you into a deep sleep. However, it also disrupts your normal sleep cycle, causing you to spend less time in restorative deep sleep.

But this is not the only reason why alcohol is bad for sleep. Alcohol is a diuretic that encourages the body to lose extra fluid as pee, and it’s hard to get a good night’s sleep if you keep waking up to use the toilet.


### Caffeine-rich foods

How much caffeine do you consume each day? 
It may be more than you think because caffeine is naturally found in over 60 plants and used to make a wide variety of foods, drinks and medicines. 
Coffee is the best-known source of caffeine, but if the following caffeine-rich foods are also in your diet, you may be consuming more of the stimulant than you realise:

- tea - all types (except herbal teas) contain caffeine. Black tea (47mg to 90mg per cup) has more caffeine than green tea (20mg to 45mg per cup), and green tea contains more caffeine than white tea (6mg to 60mg per cup)
- chocolate - cocoa contains caffeine, so the higher a chocolate bar’s cocoa content, the higher its caffeine content
- some soft drinks - including cola, diet cola and Mountain Dew 
- energy drinks
- chocolate or coffee-flavoured desserts 
- some protein bars - especially ‘energy’ protein bars and those flavoured with chocolate or coffee
- products that contain:
guarana,
yerba mate,
theophylline,
theobromine,
ginseng,
taurine

Caffeine is also added to some painkillers and other medicines. 

If you’re eager to reduce your caffeine intake, check the label or speak to a pharmacist to find out if caffeine is in a medicine you take regularly.

Caffeine has no nutritional value, so it’s safe to completely eliminate it from your diet. However, you can get better sleep and still enjoy caffeine by consuming no more than 250mg of caffeine daily – that’s 3 small cups of coffee.
You should also stop consuming all sources of caffeine at least 6 hours before your bedtime.


### Fatty and spicy foods

Do you eat fatty and/or spicy foods often? 
If so, eating them less often could improve your sleep. This is because both fatty and spicy foods can trigger heartburn, which can cause discomfort during the night and disrupt your normal sleep cycle.


### Heavy meals

Do you eat heavy meals just before going to bed? 

Doing so may affect your sleep because:

- lying down with a full stomach can make you uncomfortable
- the digestive system slows down when you sleep
- heavy meals can lead to heartburn

If you eat a heavy meal, try to finish it at least 4 hours before going to bed.
Try making the dietary changes outlined in this article 1 week at a time and pay attention to which help you to sleep better. 

Why not [download our app](https://your.md/app) and use the sleep tracker to help you quickly and accurately track how your sleep changes as you adjust your diet?


Diet and sleep are closely linked. Could your diet be disrupting your sleep? Read about the foods and drinks that may cause you problems at night. 



We all need sleep to stay physically and mentally healthy, yet many of us fail to get enough sleep each night. Research by the Centers for Disease Control and Prevention suggests that 35% of adults don’t get enough sleep. 

If, like many others, you turn to coffee to make it through the day, you may not notice when you’re sleep deprived. However, the effects of night after night of poor sleep can build over time and lead to health problems, such as [depression](/condition/depression), [heart disease](/condition/coronary-heart-disease) and low sex drive.

Are you getting the level of good-quality sleep your body needs? Read on to find out. 
 
## How much sleep do you need?

The amount of sleep we need changes with age. Newborns need 14 to 17 hours each day, teenagers need 8 to 10 hours and adults need 7 to 9 hours.

Although most adults require 7 to 9 hours of good-quality sleep each night, some may need more and others less. A good measure of if you’re getting enough sleep each night is how you feel the next day. If you wake up tired and continue to feel tired during the day, you’re probably not getting enough sleep.
 
## What happens when you don’t get enough sleep?

An occasional night without sleep can leave you feeling tired and short-tempered the next day, but it won’t harm your health.
However, night after night of poor sleep can have a more serious mental and physical impact.
 
### The mental effects of sleep deprivation

The mental effects of sleep deprivation include:

* brain fog - making it difficult to concentrate and make decisions
* low mood
* excessive daytime sleepiness - putting you at risk of accidents at home, work and on the road

Long-term lack of sleep may also lead to mood disorders like depression and anxiety.
 
### The physical effects of sleep deprivation

If you don’t get enough sleep over a long period of time it can increase the risk of medical conditions, including:

* a weakened immune system - prolonged lack of sleep can disrupt your immune system, making you more prone to coughs, colds and other bugs
* [obesity](/condition/obesity) - people who sleep for less than 7 hours a day may have a higher risk of obesity than those who get 7 hours of slumber
* [diabetes](/condition/diabetes) - studies suggest that people who usually sleep for less than 5 hours a night have an increased risk of developing diabetes
* low sex drive - research shows that people who don’t get enough high-quality sleep have less interest in sex
* heart disease - long-standing sleep deprivation may be associated with increased heart rate and blood pressure, and higher levels of chemicals linked with inflammation
* poor fertility - men and women who don’t get enough sleep may have difficulty conceiving a baby. This may be due to disruptions in the secretion of reproductive hormones

## How can you get enough sleep?

Getting enough sleep isn't just about how many hours of slumber you achieve each night, it's also about the quality of the sleep you get. In fact, sleep quality has a bigger impact on your overall health than sleep quantity. 

But how can you tell if your sleep is of good quality or not?

According to The National Sleep Foundation, there are 4 questions you should ask yourself to determine if you have high-quality sleep. 

1. How long does it take you to fall asleep?

People who enjoy high-quality sleep tend to fall asleep within 30 minutes of going to bed. However, almost 30% of people take longer than half an hour to fall asleep every night.

2. How often do you wake up during the night?

Waking up no more than once during the night is a sign of high-quality sleep. This is because waking up repeatedly throughout the night disrupts your natural sleep cycle. 

3. How long does it take you to go back to sleep? 

People with high-quality sleep fall back to sleep within 20 minutes of waking up during the night. 

4. How much of your time in bed is spent sleeping?

To enjoy high-quality sleep, aim to spend at least 85% of your time in bed asleep.


So, how good is your sleep? If there’s room for improvement, don’t worry. This article is the first in a series that will show you how to sleep better by making small changes to your daily habits. 

Tracking your daily sleep patterns and how you feel the next morning is a great place to start. Why not [download our app](https://go.onelink.me/941508217/3b2bdc26) and keep track of how long and how well you sleep with our sleep tracker?


How much sleep do you really need, and what happens if you don’t get enough sleep? Find out more about sleep and how lack of sleep can affect you. 


How much sleep do you really need?

What position do you sleep in at night? Do you lie flat on your back, on your side, on your tummy or curl up in the foetal position? 

If you’ve never given much thought to the position you sleep in, it’s time to. How you sleep doesn’t just affect how good you feel when you wake up in the morning, it can increase or decrease your risk of certain conditions.

This article will help you to understand the risks and benefits associated with your favourite sleep position so you can figure out the best (and worst) sleeping position for you. 


## Does sleeping position matter?

With so much attention given to how long you sleep each night and how you feel when you wake up, it’s easy to forget that there’s another key player in the good sleep equation - sleeping position. 

Does this matter? Yes. It matters a lot because your sleeping position can cause symptoms like back and neck pain, tiredness, sleep apnoea, muscle cramps, headaches and heartburn. It may even lead to premature wrinkling.

All sleeping positions have their downsides, but for some, these downsides carry serious health consequences.

So are you sleeping in the best position possible?

![Best and worst sleeping positions - sleeping on back](//images.ctfassets.net/iqo3fk8od6t9/6TC08Mhz17DzHKWWrdYgW3/3f8495311eb508648a140d414f7e524b/man-sleeping-on-back.jpg)
## Risks and benefits of different sleeping positions

### Sleeping on your back

It’s quite rare to sleep on your back - just 8% of people do. If you do, the good news is that sleeping face up is great for preventing neck and back pain. Lying flat on your back keeps your head, neck and spine in a neutral position, removing extra pressure on the joints in those areas.

Sleeping face up also helps to reduce the risk of acid reflux, as long as you use a pillow to keep your head higher than your chest and prevent the contents of your stomach from coming up your digestive tract.

The main drawback of sleeping on your back is that it increases your risk of [snoring](/condition/snoring/) and/or [sleep apnoea](/condition/sleep-apnoea/) versus sleeping on your side. When you lie flat on your back your tongue can block your breathing tube, making it harder to breathe normally.

If you snore or have episodes of sleep apnoea, try sleeping on your side to help improve your symptoms. 

![The best and worst sleeping position - sleeping on the side](//images.ctfassets.net/iqo3fk8od6t9/7uoANmolbWybD2XbGI8TYg/d82c88f1508e80db5c9ffa223ab63f12/young-man-sleeping-on-side.jpg)
### Sleeping on your side

When it’s time for bed, do you lie on your side while keeping your back and legs straight? So do 15% of adults, and it’s a great position for sleep. 

Unlike sleeping on your back, sleeping on your side reduces symptoms of sleep apnoea and can ease snoring. Sleeping on your side with a straight back keeps your spine aligned, which can help minimise your risk of spine and neck pain. 

But there’s a catch. Sleeping on your side can put pressure on the hip you lie on. You can ease this by placing a soft pillow or folded blanket between your knees. 

And if you’re keen to stay looking youthful for as long as possible, keep in mind that pushing half of your face against a pillow may lead to premature wrinkles.

![Sleeping on your tummy](//images.ctfassets.net/iqo3fk8od6t9/2v0Jrh0T27R0NhybFm4MBb/db4e9dcf580964b4d8f999fcdf136a88/woman-sleeping-on-tummy.jpg)
### Sleeping on your tummy

Just 7% of adults prefer this position. If you’re part of that 7%, it’s worth trying a new position because sleeping on your tummy carries several risks. 

Firstly, it’s hard to keep your spine in a neutral position when lying on your tummy, and this can lead to neck and back pain. Secondly, this position puts pressure on your joints and muscles, which can trigger aches, numbness and tingling.

It’s best to avoid sleeping in this position altogether, but if it’s the only position you can sleep in, reduce the potential risks by:

- sleeping face down instead of with your head turned to the side. This will help keep your airway open
- propping a softer pillow slightly under your forehead

![The best and worst sleeping position - foetal position](//images.ctfassets.net/iqo3fk8od6t9/5q8InQfj2m8XCVPpk9n7ih/bc8820f368ac090fb032065fc228fa2c/asleep-in-foetal-position.jpg)
### Sleeping in the foetal position

The foetal position is by far the most common sleeping position - around 40% of people curl up on their side at night. It’s good news if you fall into this group because the foetal position keeps the spine neutral, helping to prevent back pain.

Animal research suggests that curling up on your side may help to reduce your risk of brain conditions, such as [Alzheimer’s](/condition/alzheimers-disease/) and [Parkinson’s disease](/condition/parkinsons-disease/).

But this sleeping position brings other advantages. 

Pregnant women may benefit from lying in the foetal position at night because doing so: 

- improves circulation in your body
- improves your baby’s circulation 
- prevents your uterus from pressing against your liver

While there are few downsides to sleeping in a foetal position, there is one worth noting: curling up too tightly for the whole night can restrict your breathing and make you feel sore. 

If you find that you have aches and pains when you wake up, try straightening out your body the next time you go to sleep.

![The best and worst sleeping position  - sleeping on cloud nine](//images.ctfassets.net/iqo3fk8od6t9/5fd8Pnrr99OHQldzqRp43a/0bace925402d123a80fa5d0598ff809b/sleeping-on-side-on-a-cloud.jpg)
## The best way to sleep

So which position is the winner? 

Sleeping on your side carries fewer health risks than other positions, while sleeping on your tummy carries notable disadvantages. However, because everybody is different, it’s hard to say that a specific sleeping position is the best.

If you have, or think you have, a health condition that could be affected by your sleeping position, speak with a doctor.

And remember that although you go to sleep in a certain position, you’re unlikely to spend most of the night in that position. Most of us move around 10 to 12 times per hour while sleeping, which means you may change position many times a night.

Is it better to sleep on your back, side or tummy? Is there a best sleeping position, and does sleeping position even matter? Read this article to find out.




Good sleep means different things to different people. Some of us need a full 8 hours each night to function well, while others only need 4 hours. 

Sometimes, however, your sleep can get worse. But how can you tell if that change is normal or something you need to seek help for? 

You can't, unless you know the signs to watch out for. 

Take a moment to familiarise yourself with these signs because poor sleep can seriously affect your physical and mental wellbeing if left untreated. It can also be a symptom of an underlying condition that needs medical attention. 

If you’re not sure how normal your sleep habits are, this article will show you when to worry about your sleep and who to get help from.


## What does normal sleep look like?

A normal night's sleep is made up of 3 parts:

- quiet or deep sleep - involving 4 stages of increasingly deep sleep
- rapid eye movement (REM) sleep - when the brain is very active, the eyes move rapidly but the body is limp. Most dreaming happens during REM sleep 
- short periods of waking for 1 to 2 minutes

For most people, a night of sleep involves 4 to 5 sessions of quiet sleep alternated with 4 to 5 periods of REM sleep. Most of us also wake up for 1 to 2 minutes approximately every 2 hours (this becomes more frequent towards the end of the night). 

However, we usually don’t remember these short periods of waking if they last less than 2 minutes.

While we all have different sleep habits and requirements, there are sleep behaviours that suggest your sleep is of good quality and nothing to worry about. These include:

- falling asleep within 30 minutes
- waking up no more than once during the night
- falling back asleep within 20 minutes of waking up during the night
- feeling refreshed when you get up
- feeling alert and able to concentrate during the day

![When to see a doctor about poor sleep - alarm clock](//images.ctfassets.net/iqo3fk8od6t9/2n0lWL4RXSEosQrfAt7mpf/fa303ef5e1650bce37ae06430bb0352f/alarm-clock-nightime.jpg)
## When to see a doctor about poor sleep

If you're finding it difficult to get to sleep, stay asleep or function normally during the day because you feel tired, it’s worth seeing a doctor.

It’s even more important to see a doctor if you’ve had these sleep problems for more than a month and lifestyle changes such as cutting out caffeine and creating a relaxing bedtime routine haven’t helped.

A doctor may ask you about your sleep routine, daily alcohol and caffeine consumption, and your general lifestyle habits, such as diet and exercise. They will also check your medical history for any illness or medication that may be contributing to your [insomnia](/condition/insomnia/).

A doctor may ask you to keep a sleep diary for a few weeks to help them understand your sleep patterns. It’s worth keeping a sleep diary even before you see a doctor. Sleep diaries can help you record patterns and characteristics of your sleep, which you can then discuss with a doctor.

All you need to do each day is write down:

- what time you went to bed
- what time you woke up
- how long it took you to fall asleep
- the number of times you woke up during the night

![Caffeine and sleep](//images.ctfassets.net/iqo3fk8od6t9/5uLyo05CMhxRvCVipEngwC/2a236790a9ada9bd581df87e4ed1062f/woman-reaching-for-cup-of-coffee.jpg)
## How a doctor can help with poor sleep

A doctor will first try to identify and treat any underlying health condition, such as [anxiety](/condition/anxiety/), that may be causing your sleep problems. They may also discuss what you can do at home to help improve your sleep.

You may be referred for a special type of talking therapy called [cognitive behavioural therapy (CBT)](/condition/cognitive-behavioural-therapy/), which can improve your sleep in the long term. CBT is designed to help you avoid the thoughts and behaviours that may be affecting your sleep. 

If you continue to sleep badly despite these interventions, a doctor may prescribe a short course of sleeping tablets. 

However, you’ll usually only be given enough sleeping tablets for a few days or weeks because these tablets can cause side effects, will not treat the cause of your insomnia and can become less effective over time.

![When to see a doctor about poor sleep and insomnia ](//images.ctfassets.net/iqo3fk8od6t9/4vqP8ldVNGXicmX5kgCo51/219f47ef59b74741293c1f7a417e0bcf/woman-tired-during-the-day.jpg)
## Do you need to see a doctor about your sleep?

You should now have a clearer idea of if you need to see a doctor about your sleep. If you are still unsure, ask yourself the following questions:

- do you struggle to go to sleep?
- do you wake up more than once during the night?
- do you wake up for long periods during the night?
- do you wake up early and cannot go back to sleep?
- do you still feel tired after waking up?
- do you find it difficult to concentrate during the day because you're tired?
- do you find it difficult to nap during the day even when you're tired?
- do you feel tired and irritable during the day?

If you answered yes to any of these questions, it’s likely that you have [insomnia](/condition/insomnia/) and you should see a doctor.

If you struggle with poor sleep, it may be time to see a doctor. Find out when to see a doctor about your sleep and how a doctor can help. 


There are many things you can do to sleep better at night. You can avoid caffeine, turn off electronic devices an hour before bed or meditate. 

But if you’ve tried these actions and you’re still struggling to get the kind of sleep that leaves you feeling rested in the morning, it could be worth turning to your kitchen and natural sleep remedies for help.

Did you know that certain foods and drinks contain natural minerals and hormones that can help you fall asleep faster and stay asleep for longer?

Here are 8 foods that may help you sleep better.


## Almonds
Almonds are thought to be good for sleep because they are a source of the sleep-promoting mineral magnesium and a hormone (melatonin) that helps to regulate your sleep/wake cycle. 

Research on the true impact of almonds on sleep is lacking, but it could be worth eating a handful of almonds before bed to see if they help you sleep more soundly.
![Almonds natural remedy for sleep](//images.ctfassets.net/iqo3fk8od6t9/3kh1b0sZOddfXweyV0n2lX/00fa854db85e3e163dbb322be2588c4a/almonds-natural-remedy-for-sleep.jpg)

## Chamomile tea
Chamomile tea contains an antioxidant (apigenin) that can bind to receptors in your brain. These receptors may help you feel sleepy and reduce [insomnia](/condition/insomnia/). 

Several studies suggest that drinking chamomile tea may help you fall asleep more quickly, wake up less frequently during the night and enjoy better quality sleep.


## Turkey
Turkey can help you get a good night’s sleep because it contains an amino acid (tryptophan) that increases the production of melatonin. Turkey may help you to feel tired because it’s a great source of protein, which is known to improve sleep quality if eaten before bed.

![Kiwi fruit growing on tree](//images.ctfassets.net/iqo3fk8od6t9/5qnExlCvQ5TJHV0W7AXpw8/11eaf84991b95ba7c81992d4d23849ad/kiwi-fruit-growing-on-tree.jpg)
## Kiwis
Kiwis may help you sleep better because they contain the sleep-regulating brain chemical serotonin. Their high antioxidant levels may encourage good sleep because antioxidants like [vitamin C](/condition/vitamins-and-minerals-vitamin-c) reduce inflammation.

Robust scientific studies are needed to show exactly how kiwis can affect sleep. However, preliminary studies suggest that eating 2 kiwis before bed may make you fall asleep more quickly and stay asleep for longer.

![Oatmeal - natural remedy for good sleep](//images.ctfassets.net/iqo3fk8od6t9/44P1S1DSdC03FGmazOzujO/8cd6175a690bbf9d5ed596e550a66797/bowl-of-oatmeal-on-board.jpg)
## Warm milk
Remember how a bottle of warm milk helped you to sleep as a child? It’s thought that a glass of warm milk at bedtime can have the same effect on adults. 

That’s because milk contains melatonin and the amino acid tryptophan, which can both promote good sleep. The temperature of warm milk can also help to relax the body and help you fall asleep. 

![Tart cherries and cherry juice](//images.ctfassets.net/iqo3fk8od6t9/DWiXA0B4aRjDmQN5z0ROM/761ab7c5712f0ec59eae895c644ee0f8/tart-cherries-cherry-juice.jpg)
## White rice and oatmeal
Both white rice and oatmeal are high in [carbohydrates](/condition/goodfood-starchy-foods), which are thought to cause drowsiness and improve sleep if eaten an hour before bedtime. Oatmeal also contains melatonin, which can further help with sleep. 

Avoid opting for refined sources of oats and rice, such as sugary baked goods, as these can reduce serotonin levels and ruin your sleep. Instead, stick to eating a small serving of pure rice and oats before bed.


## Tart cherries
Tart cherry juice or whole tart cherries are good sources of melatonin. They may help you to fall asleep faster and wake up less often during the night. 

In fact, studies suggest that drinking 237ml of tart cherry juice twice a day for 2 weeks may lead to longer sleep and better sleep quality in people with [insomnia](/condition/insomnia).

![Oily fish - natural remedies for good sleep](//images.ctfassets.net/iqo3fk8od6t9/5Xw7GmzvEV3ravRwhlpERK/0a49f9b5995bccb431aa0ba1f4e2ba33/fresh-mackerel-on-the-market.jpg)
## Oily fish
Salmon, tuna, mackerel, trout and other oily fish may improve sleep quality because they are high in omega-3 fatty acids and [vitamin D](/condition/vitamins-and-minerals-vitamin-d). Both substances have been shown to increase the production of sleep-promoting serotonin. 

A study found that eating salmon 3 times a week for 6 months brought about faster sleep than eating chicken, beef or pork.

As this list suggests, adding melatonin- and serotonin-rich foods to your diet may help you sleep better. However, more research into the impact of these foods on sleep is needed - and everyone responds differently to these foods.

Eating a heavy meal too close to bedtime can cause indigestion and lead to a sleepless night. It’s best to eat or drink these potentially sleep-enhancing foods 2 to 3 hours before bed.

Natural sleep remedies. If you need to improve your sleep, look in your kitchen for any of these natural remedies. You may just find they help. 


8 natural remedies for a good night's sleep

Regular exercise is important for good sleep. It can help you fall asleep faster and wake up feeling refreshed. Exercise is also a great stress reliever. However, there’s a catch: working out too close to bedtime can make you feel too alert to sleep.

But how close to bedtime is too close? And do gentle exercises affect sleep in the same way as intense workouts? 

If you’ve ever wondered why you can’t sleep after exercise, here’s everything you need to know to make sure your workouts help, rather than hinder, your sleep.


## Why does exercise help sleep?

Regular exercise improves sleep, but the exact reason why is not fully understood. A theory is that since physical activity raises body temperature, a post-workout drop in body temperature may bring about good sleep. 

Exercise may also improve poor sleep by reducing the symptoms of anxiety and depression that can keep you awake at night. And for those who struggle with [insomnia](/condition/insomnia/) because their circadian rhythm (body clock) is out of sync, exercise may help to synchronise the natural body clock.

Regardless of how exercise leads to better sleep, health professionals agree that it’s best to work out 4 or more hours before bedtime.

But it seems this rule may only apply to cardio workouts because not all types of exercise stimulate the body in the same way.


## When is the best time to exercise?

The best time to do a workout depends on the type of exercise you plan to do. 

### Cardio exercise

Cardio or aerobic exercises such as running, cycling and swimming raise your heart rate, which can make you feel alert instead of relaxed. This is a key reason why it’s best to do a cardio workout at least 4 hours before bedtime. However, there’s another reason why morning cardio beats an evening workout. 

When you sleep at night, your blood pressure naturally falls by 10% to 20%. It’s thought that an early morning cardio session is better at causing this drop in blood pressure than a midday or evening workout. This is great news for your overall health because a small fall in blood pressure at night is good for your heart and may help your body restore itself while you sleep.

So, how much cardio should you do?

According to current guidelines, adults aged 19 to 64 should get at least 150 minutes of moderate-intensity (or 75 minutes of vigorous-intensity) aerobic exercise each week.


### Strength training

Building muscle can improve sleep quality while helping you to fall asleep faster and wake up less frequently during the night. That’s why strength-training exercises like shoulder presses, bicep curls, squats, sit-ups and push-ups are worth adding to your fitness routine if you would like better sleep.
![woman-doing-sit-ups](//images.ctfassets.net/iqo3fk8od6t9/4Qk2GVl5I9wB62SjZiaiJq/0058d8182b272e370bd1906f2a40d120/woman-doing-sit-ups.jpg)
Unlike aerobic exercise, strength training doesn’t seem to affect blood pressure at night, whether you do it in the morning, afternoon or night. This means that you can squeeze in a session as close to bedtime as you like without affecting your sleep. 

It’s thought that morning strength workouts can help you fall asleep faster, while evening sessions may help you wake up less frequently during the night and sleep better overall.

However, everybody is different, so it’s important to try different exercise times to see which is the best fit for you. 

Regardless of when you strength train, aim to work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) at least twice a week.

If you’re not a fan of pumping weights, don’t worry. Strength training isn’t just about lifting weights. It also includes:

- working with resistance bands
- bodyweight exercises, such as lunges and push-ups
- heavy gardening, such as digging and shovelling
- yoga
- pilates


### Intense workouts 

For the time-poor, intense workouts like high-intensity interval training (HIIT) are ideal for reaping the health benefits of exercise in minimal time. But as these workouts raise your body temperature, accelerate your heart rate and stimulate your nervous system, they can cause sleep problems, especially if done too close to bedtime. 

For some people, a post-workout drop in body temperature is perfect for bringing about a good night’s sleep. There’s no way to know how intense exercise will affect you, so why not experiment a little? Try your sessions at different times of the day and note how they affect your sleep.

And don’t forget that our [sleep tracker](https://go.onelink.me/941508217/7d6540e3) can help you to keep track of how your sleep responds to changes in your exercise routine.


When is the best time to exercise for a good night’s sleep? Learn more about exercise and sleep, how exercise helps sleep and when’s the best time to exercise. 


When is the best time to exercise for great sleep?

You may think that what you do just before bedtime determines if you’ll get a good night’s sleep, but that’s just part of the equation. 

The most effective routine for the best sleep possible starts as soon as you get up in the morning. 

There are many small tweaks you can apply as you go about your daily activities to make sure that when it’s time for bed, you sleep like a baby.

So, how well do your daily habits set you up for a restful night of sleep?
Read on to discover what you should do during the day for the best sleep possible. 


## Morning habits for good sleep

Do you wake up early on weekdays and lie in on the weekends? If so, you may be sabotaging your sleep. Our bodies follow a sleep cycle that needs routine to be effective. This means that you’re more likely to sleep well every night if you stick to a pattern.

You can establish this pattern by always getting up at the same time each day, 7 days a week. Resist the temptation to lie in, even on weekends or after a bad night’s sleep, as this can upset the natural body rhythm you’ve established.


## Afternoon habits for good sleep

Sleep may be the last thing on your mind at 3pm, but the things you do at this time in the afternoon can determine what happens when you get into bed at night. That’s because any stimulants you take to beat a mid-afternoon slump can keep working well into the night.

Avoid having the following substances 6 hours before bedtime:

* food, drinks or medicines that contain caffeine
* alcohol
* cigarettes or other tobacco products 

Also avoid napping during daylight hours to maintain a routine of wakefulness during the day and sleepiness at night.


## Evening habits for good sleep

As bedtime draws closer, there’s plenty you can do to make sure you don’t spend the night tossing and turning.

1. Cardio exercise can interfere with your sleep if done too close to bedtime, so make sure you finish any aerobic exercise 4 hours before going to sleep. But don’t skip exercise altogether, as a cardio session earlier in the day can bring about restful sleep.

2. Turn off electronic devices such as computers, mobile phones, tablets and televisions at least an hour before bedtime. The blue light emitted by these devices can make your body think it’s daytime, making it harder to fall asleep.

3. Stop all mentally-demanding activities, such as studying, at least 90 minutes before going to bed.

4. Avoid heavy meals just before bedtime.

5. Taking a warm bath, doing relaxation exercises, listening to relaxing sounds or music, or reading a book can all help to calm your body and mind.

6. If your thoughts often race during the night, writing to-do lists for the next day can help to organise your thoughts and clear your mind.

## Bedtime habits for good sleep

The final step you need to take for a great night’s sleep should happen just before bedtime. Try the following tips:

* only go to bed when you feel sleepy
* don’t use the bedroom for activities like eating, watching TV or working
* switch the light off as soon as you get into bed
* keep your bedroom as relaxing as possible – not too noisy, cold or hot
* use good curtains to keep the room dark and prevent early morning sunlight from waking you up
* invest in earplugs and an eye mask if you share your bed with a noisy partner

These tips can help you to sleep better at night, but be sure to see a doctor if you have poor sleep that doesn’t improve within 4 weeks.

Don’t forget to keep track of how well your sleep responds to any changes you make to your daily routine by using our sleep trackers.


Could your daily habits be harming your sleep? And what bedtime routine is best? Discover what you should do during the day to get the best sleep at night. 


What's the best bedtime routine for a good night's sleep

Smartphones and mobile devices form a big part of daily life. Many of us use them from first thing in the morning through to last thing at night. 

According to The National Sleep Foundation, 71% of people sleep with a smartphone in their hand, bed or on their bedside table. Doing so may help you feel connected with the world, but that feeling of connectedness comes at a price - your sleep. 


## Why do smartphones cause sleep problems?

There are 3 key reasons why looking at screen devices like laptops, smartphones and tablets at or around bedtime can ruin your sleep. 



### 1. Smartphones make your brain think it’s daytime

Electronic screens emit blue light, a type of light that’s naturally produced by the sun. Blue light tells your brain it’s daytime, which suppresses the production of a relaxing hormone (melatonin) that’s naturally released by the body at bedtime. While this is fine during the day, looking at your phone at night tricks your brain into thinking it’s daytime, making it harder for you to switch off and fall asleep. 


### 2. Smartphones stimulate your brain when it should be relaxing

If you use your phone or laptop to perform tasks and interact with others, looking at your phone before bed can leave you feeling stressed or energised instead of relaxed. It’s hard to fall asleep and stay asleep when your mind is racing.


### 3. Smartphones distract you

Keeping your smartphone in your bedroom can be distracting, even if it’s sitting on your bedside table. Beeps, flashing lights and vibrations from texts and notifications can all prevent you from falling asleep. And if they wake you up in the middle of the night, you may struggle to return to sleep.

So how can you break the cycle of disturbed sleep that electronic devices create?


## How to stop your smartphone from spoiling your sleep

Preparing your body for rest is key for good sleep. You can do this by:
- turning off electronic devices an hour before you go to bed
- installing blue light neutralising software onto your electronic devices
- switching your phone to night mode

Eyeglasses that claim to filter blue light are also available, but it’s not clear how effective these are at limiting exposure to blue light. 


Many of us sleep with a smartphone near us, but looking at screens just before bed can ruin sleep. If you want to know how to get better sleep, read this article to learn the truth about using smartphones at bedtime.

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