Sleep dilemmas solved from A to Zzzzzzzzzzz
We’re more tired at this time of year than any other, a new report has revealed. So what can we do to overcome it? LISA VARADI explains how to supercharge your shuteye
FEELING tired all the time? According to the latest research, the answer is probably yes. Indeed a new study from AXA PPP Healthcare has revealed that more than a third of us Brits feel more exhausted at this time of year than any other.
But for something we undoubtedly need more of, getting a good night’s sleep on a regular basis can be a struggle.
Here we answer some common sleep questions to help you get a better night’s rest.
WHY DO I HATE GETTING UP IN THE MORNING?
You’re probably a night owl. People tend to be divided into owls and larks. Owls are late to bed and late to rise whereas larks can leap out of bed early in the morning but tire in the evening.
Owls often struggle with the typical 9am to 5pm work schedule. Waking up in the morning can be a challenge, as can staying awake during the post-lunch slump. This often leads to an over-reliance on alarm clocks and caffeine to keep up with the weekday schedule.
Owls tend to function at their best later in the day.
In contrast, larks are able to work harder and more efficiently in the mornings.
Night shifts are a challenge for the lark and socialising in the evening can be difficult. Larks will often push themselves well into the evening to keep up with the demands of the day.
Whether you are a lark or an owl is mainly genetic, so the key to success is finding a balance between the demands of your day and your natural daily rhythm.
DO I REALLY NEED BEAUTY SLEEP?
Yes. Sleep not only heals you on the inside, but it also promotes a healthy and youthful appearance. During sleep, collagen levels are boosted and the circulation to the skin is enhanced. Your skin will become more hydrated and fine lines and wrinkles will soften. Getting the right amount of sleep will also keep your hair in good condition and reduce the risk of hair loss.
COULD MY MATTRESS BE KEEPING ME UP?
Buying a mattress that is too small is a common mistake.
Your mattress should be large enough to accommodate you
(and your bed partner) and any movement that occurs during sleep.
A mattress that is too firm can worsen any back pain, while one that is too soft will provide little support.
A medium-firm mattress is often recommended for promoting sleep, although it is always best to test different varieties to determine which offers you the most comfort.
WHY DOES STRESS STOP ME FROM SLEEPING?
Our bodies are equipped to handle a moderate amount of stress.
Some people actually thrive and perform at their peak in highpressure situations.
However when there is too much stress, or the stress is prolonged, the body’s stress management system becomes overworked.
This leads to the body producing high levels of the stress hormones cortisol and adrenaline, which can cause sleep problems.
DO I REALLY NEED EIGHT HOURS?
Although between six and eight hours is considered the ideal amount of sleep, there are people who require more and people who can make do with less. The right amount of sleep means that you wake up feeling refreshed and are able to function optimally throughout the day.
WILL I NEED MORE SLEEP AS I GET OLDER?
This is a myth. Most people wake more frequently as they age and the amount of time spent in deeper stages of sleep decreases. This may make you feel groggy and tired in the morning.
But the amount of sleep you require as an adult doesn’t change, no matter your age.
This is why daytime napping is quite common for older adults in order to make up for lost or light sleep during the night.
WHY CAN’T I STOP YAWNING?
Very little is known about why we yawn. It happens when we are tired, which may be because yawns are triggered by certain brain chemicals that induce sleep.
Some researchers suggest yawning acts as a reflex to increase the intake of oxygen when levels are low.
Others believe yawning strengthens and protects the lungs.
Nobody knows why yawning is contagious but some ideas include empathy, imitation and an increased need for oxygen when a nearby person takes too much.
WHY AM I ASLEEP AT MY DESK AFTER LUNCH?
Post-lunch sleepiness is very common. Many of us are quick to blame what we had for lunch or believe our digestive tracts are using all the body’s energy to break down food rather than maintain mental clarity.
However, although eating a carbohydrate-rich meal can make matters worse, the food itself is not the underlying problem.
The circadian clock has a natural dip about six or seven hours after we wake in the morning.
Therefore it is entirely natural to feel tired around this time.
WHAT CAN BE DONE TO OFFSET THIS SLUMP?
Stepping outside for some fresh air and natural light, or going for a short walk will help you regain your energy and focus.
It’s important to bear in mind that this tiredness usually doesn’t last long and your alertness and ability to concentrate will soon return.