What’s really waking you up at night?
TUESDAY Interrupted sleep is not something you should roll over and ignore
IT’S completely natural to wake several times during the night without remembering it in the morning.
But waking from a deep sleep and then tossing and turning for what feels like hours could mean there’s a bigger problem.
Dr Neil Stanley, from the British Sleep Society, said: “We’ve evolved to realise that we’re potentially easy prey when we’re asleep, so most of us wake to some degree regularly during the night.
“But waking up fully isn’t something that should be ignored or assumed just happens as we age.”
So what is waking you up and what can you do about it? THE SWEATS Possible reasons: Hormones and booze A night-time drink might feel as if it helps you to drift off but it actually disrupts the regenerative sleep patterns needed to feel better come morning.
Alcohol causes blood vessels in the skin to widen, making us feel hotter.
Sweating can also be a side-effect of anti-depressants, which can increase levels of stress hormones, says Dr Nerina Ramlakhan.
In women in particular, sweating can be a result of low oestrogen levels, which drop just before or during a period, or during the menopause.
Men who sweat at night could have a low testosterone level.
“Hormones are crucial for controlling body temperature,” said Dr Ramlakhan. COUGHING Possible reasons: Nocturnal reflux The night-time version of acid reflux happens when the valve closing off the gullet from the stomach doesn’t work properly, allowing stomach acid to escape.
Lying flat leaves you prone to reflux as the acid can move up through the chest easily, irritating the back of the throat.
Dr David Forecast, a gastroenterologist at the London Clinic and St Mark’s Hospital, London, said: “Try avoiding heavy, fatty foods which can take longer to digest.” soft,” said Jessica Alexander, from the Sleep Council.
“To find the right one, lie on your back and see if you are able to put your hand in the gap between your spine and the mattress. If there is a big gap, the mattress is too hard. If you can’t get your fingers out easily, it’s too soft.”
The best position to sleep in is on your back with one pillow under your neck and one under your knees, as this will support the lower back.
If you suffer from arthritis – even mildly – you’re more prone at night because inflammatory chemicals in the body are more active between 11pm and 3am.
Taking an anti-inflammatory, such as ibuprofen, before going to bed may help. Possible reasons: Unstable bladder, prostate problem