Category Archives: Sleep

This Is The Worst Position To Sleep In If Heartburn Wakes You Up At 3AM

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As someone with insomnia, I struggle to get to sleep in the first place. I’m not alone – 21% of us find it hard to nod off at least once a week.

So when we do finally reach dreamland, it’s pretty unpleasant to be yanked out of it by heartburn or indigestion.

One paper called nighttime heartburn an “under-appreciated clinical problem that impacts sleep and daytime function” among adults with gastroesophageal reflux disease (GERD).

Meanwhile, some researchers think indigestion and acid reflux create a vicious cycle; they affect your sleep, which may in turn increase your risk of indigestion, and so on.

Though you should see a GP if you have indigestion often, if it comes alongside other symptoms (like iron deficiency anaemia, pain, trouble swallowing, and weight loss), doctors like GI surgeon Dr Karan Rajan say that sleeping on one side over another may help for one-off cases.

Don’t sleep on your right side

Your stomach is not a perfectly balanced or symmetrical organ.

Instead, it’s curved, with much of its bulk (which contains the acid that causes indigestion and heartburn) lying on the left-hand side.

That bend means that it’s harder for stomach acid to make its way into your oesophagus because it’s got a steeper curve to climb than your more gently sloping right-hand side.

Per the Gastrointestinal Society: “Due to gravity, the shape of the stomach, and the angle of the connection between it and the oesophagus, sleeping on your left side can greatly reduce reflux.”

“By the same principle, if you lie on your right-hand side, at this point the stomach and its contents are slightly higher than the lowest of your sphincter,” Dr Karan Rajan agreed.

That means “more chance of reflux back into the oesophagus,” which creates that horrid indigestion burn.

What else can I do to reduce the risk of nighttime indigestion?

The NHS says that indigestion is common and is usually “not a sign of anything more serious… you can treat it yourself.”

Solutions can include cutting down on coffee, tea, and booze, raising your stomach above your head when you sleep and avoiding eating closer than thre to four hours before bedtime.

Skip spicy, fatty foods if you’re struggling with indigestion, don’t smoke, and speak to your pharmacist about getting over-the-counter treatments if needed.

The health service adds you should see a GP if you:

  • keep getting indigestion
  • are in severe pain
  • have lost a lot of weight without meaning to
  • have difficulty swallowing (dysphagia)
  • keep being sick
  • have iron deficiency anaemia
  • feel like you have a lump in your stomach
  • have bloody vomit or poo.
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Keep Waking Up At 3AM? This Diet Change May Help Within 24 Hours

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I’ve had insomnia for years, a condition which I know is bad for my brain and physical health.

But for some reason, very little sticks. I have tried getting out of bed if I can’t get back to sleep, “clock blocking,” getting some morning sunlight, and even “paradoxical intention” – some of those have been more successful than others. t

Still, a new paper published in Sleep Health has linked a better diet to improved sleep in just 24 hours.

It promises to decrease the likelihood of “fragmented sleep,” or shifting from heavy to lighter sleep. This is linked to waking up in the middle of the night and not being able to return to your slumber.

“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” one of the study’s senior authors, Dr Esra Tasali, director of the UChicago Sleep Centre, told the university.

Eating enough fruit and vegetables might prevent middle-of-the-night wake-ups

The researchers asked participants to wear wrist monitors which tracked their sleep patterns while also tracking and reporting their food intake.

After comparing the diets of participants to their sleep patterns, the scientists found that those who ate less sugar, stuck to the CDC-recommended consumption of five cups of fruits and veggies a day, and consumed more whole grains had less sleep fragmentation.

Those who reach the fruit and veg consumption may be as much as 16% more likely to enjoy continuous sleep, the scientists found. Improvements were seen among non-fruit and veg eaters who went on to consume enough of both in as little as a day.

“16% is a highly significant difference,” Dr Tasali shared.

“It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

More research is needed to find the exact relationship between diet and sleep

Though this study is promising, more research is needed to find out why and how food appears to be linked to our sleep.

Still, Dr Marie-Pierre St-Onge, director of the Centre Of Excellence For Sleep And Circadian Research at Columbia, said it’s an encouraging reminder that “Small changes can impact sleep.

“That is empowering – better rest is within your control,” she added.

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Nectar Duvet Review: Is This The Best All-Year Duvet For Hotel-Level Comfort?

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We hope you love the products we recommend! All of them were independently selected by our editors. Just so you know, HuffPost UK may collect a share of sales or other compensation from the links on this page if you decide to shop from them. Oh, and FYI — prices are accurate and items in stock as of time of publication.

As I approach the big 3-0, I’ve found myself developing an unexpected obsession with my bedding. Gone are the days of just throwing on whatever’s clean; now, I genuinely care about having my sheets look sleek, elegant, and, dare I say, wrinkle-free.

Enter the Nectar Duvet, which has absolutely transformed my bed into a sanctuary of sophistication.

I’ve been sleeping with this duvet for just over a month now (tough gig, testing duvets), and I can confidently say it’s been a game-changer.

The Nectar Duvet has a way of elevating the entire aesthetic of my bedroom. No more waking up to creased sheets that make me feel like I’m living in university halls. The duvet is so smooth and perfectly puffed, giving my bed an effortlessly neat appearance. I don’t even have to break out the iron anymore (honestly, I was starting to consider it!).

The secret to this duvet is its Smartfil® technology and Modal fabric, which is derived from natural wood pulp. This combination makes it incredibly light, breathable, and soft, making it the perfect choice for the spring season.

Modal helps to wick moisture away from the body, allowing you to sleep in total temperature-controlled comfort and wake up feeling refreshed.

I’ve found it keeps me warm enough during cooler nights while still feeling light and fluffy enough that it doesn’t overheat me. It strikes the perfect balance for year-round comfort.

Aside from the duvet itself, the service and delivery were top-notch. I received the duvet within just two days of placing the order—impressive, considering the speed and efficiency of the delivery.

The whole process was smooth, with timely updates from the delivery service every step of the way. It made the experience all the more pleasant and hassle-free.
In short, I couldn’t recommend the Nectar Duvet more. It’s made my bed look elegant, kept me cozy, and saved me from ever considering ironing my sheets again. I can’t believe I even thought about it. This duvet is worth every penny and truly lives up to its promises.

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‘Pink Noise’ May Hold The Secret To Deeper Sleep

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Though I’ve had insomnia for years, I’ve managed to find some tools to help me stay asleep at night.

“Clock-blocking”, getting out of bed when I can’t get back to sleep, and even enjoying a morning stroll have all helped me recover from my 3am wake-ups.

So, too, does my Bluetooth eye mask, which allows me to play “white noise” as I slumber.

But speaking to HuffPost UK, sleep expert Dr Deborah Lee from Doctor Fox (who’s paired with Bed Factory Direct) said it shouldn’t be the only sound in my arsenal.

“Certain types of background noise, also known as coloured noise, can actually improve sleep quality, reduce overnight disturbances and also help you fall asleep quicker,” she told us.

One of those is “pink noise”, which the doctor revealed is best for deep sleep and even memories.

What is pink noise?

I’ll admit I’d never heard of the noise until Dr Lee told me about it.

But it turns out it’s a pretty technical term: pink noise, also known as 1/f noise, fractional noise, or fractal noise, contains all audible frequencies.

Though white noise offers the same range, pink noise decreases the intensity of sound at a rate of three decibels per octave.

Basically, that means “pink noise is a slightly deeper version of white noise,” Dr Lee said.

“An example of pink noise would be rustling leaves or ocean waves – some sounds that people find extremely relaxing.”

The doctor added: “Pink noise has been shown to enhance deep sleep, but also improve memory.”

A 2020 paper found that participants who listened to an increasingly quiet pink noise machine while falling asleep not only nodded off faster, but slept deeper.

Research from 2022 also suggested that older adults who fell asleep saw an increase in slow wave sleep, linked to memory consolidation.

What are some types of pink noise I can listen to at night?

You can find pink noise playlists or even buy a pink noise machine (though they’re harder to find than white noise options).

“Everyone’s brain responds differently to sounds,” Dr Lee said. “However, what is clear is that the right kind of noise, when used consistently, can make a huge difference in not just getting to sleep, but staying asleep too.

“It’s worth playing around with different sounds to find the right sound for you, as not everyone will have the same response.”

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Wake Up Sweating At 3am? This May Be Why

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Try as I might (and believe me, I’ve tried), I constantly manage to wake up hot and sweaty at 3am.

I’ve always attributed that to my insomnia. But hormone and sleep specialists have shared my issues might be partly down to my biology.

We know it’s crucial to keep bedrooms cool (experts recommend 16-18°C) to be able to sleep well – and this is perhaps even more important for women.

When a study found rising temperatures are impacting sleep globally, it also revealed women were impacted more than men. The Guardian noted “women’s bodies cool earlier in the evening than men’s when going to sleep, meaning higher night time temperatures may have a bigger impact on women”.

Women’s slightly higher core body temperatures can also make us “feel” external cold and warmth more intensely, Dr Karan Rajan previously shared.

Women appear to wake up overheated more often than men – but why?

Dr Renee Young, an endocrinologist and founder of the Young Naturopathic Centre For Wellness, told Pretty You London that “hormones like oestrogen and progesterone play a central role in how the brain regulates body temperature”.

She added: “Even slight fluctuations can confuse the body into thinking it needs to cool down. That often looks like a hot flush or a sudden sweat episode, especially at night.”

These are not exclusive to menopause or perimenopause, though both of these can lead to similar symptoms.

Clinical dietitian Dr Colleen Fogarty-Draper said it’s not just hormones, though.

“Women in midlife often have a lower stress threshold… Higher cortisol levels, especially when they don’t follow their normal rhythm, can interfere with sleep and make overheating worse,” she shared.

How can I stop overheating at night?

Though you might be tempted to take a cooling shower before settling down, NHS GP Dr Hana Patel said this may not be the answer.

“A cold shower can cause your body to generate more heat as a response,” she advised, while the cool-down period following a warm shower “tells your brain it’s time to sleep”.

Wearing thinner pyjamas, avoiding heavy bedding, and even keeping your partner out of your bed (if needed) may help, The Sleep Foundation said.

Whatever the cause, though, you should see your GP if your sleep is consistently interrupted.

“Menopause and hormonal changes don’t have to steal your sleep,” Dr Fogarty-Draper stressed. “When we understand the cause, we can take back control.”

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Eating These 7 Fruits Before Bed Will Seriously Improve Your Sleep

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According to Mental Health UK, 1 in 5 people in the UK aren’t getting enough sleep and a lack of quality sleep can lead to health problems such as lowered concentration, being more susceptible to illness and infection as well as contributing to the effects of anxiety and depression.

However, according to Panda London’s Sleep Expert Max Kirsten, there are some foods that can aid a better, more restful sleep. This is due to a multitude of benefits such as anti-inflammatory properties, melatonin, and potassium.

Which fruits can help you sleep bettter?

According to Kirsten, having one of these fruits before bed regularly will make a huge difference to your sleep:

Pineapples contain bromelain which has anti-inflammatory properties and helps with muscle relaxation, easing you into a gentle sleep.

Cherries, particularly tart cherries, can be particularly beneficial for sleep, as this viral TikTok beverage show. This is because they are a natural source of melatonin, a hormone that regulates sleep-wake cycles. According to Kirsten, eating tart cherries or even tart cherry juice can help increase melatonin levels in the body which can potentially improve sleep quality and duration.

Kirsten recommends having some tart cherries just a couple of hours before bed to trigger the sleepy feeling that helps you to drift off.

Thanks to the magnesium and potassium in bananas, the fruit can help relax muscle and promote better sleep. Kirsten adds that, “anything that contains magnesium can encourage relaxation, the best thing about eating bananas before bed is the tryptophan they contain can encourage sleepiness and aid a deep, restful sleep.”

This is because Tryptophan is an amino acid that plays a role in producing serotonin; a neurotransmitter associated with relaxation and mood regulation.

Speaking of serotonin, kiwis encourage higher levels of serotonin, which makes it ideal for just before bed. This is because you’ll find yourself more relaxed and, thanks to the vitamin C in kiwi fruit, the quality and duration of your sleep will be improved, too.

Oranges

Of course, oranges are also a great source of vitamin C. Kirsten says that the natural sugars in oranges can provide a gentle energy boost during the day and may improve moods, making it easier to unwind before bedtime.

An unlikely everyday fruit perhaps but papaya is rich in both vitamins C and E, as well as folate and potassium. Potassium, of course, helps to relax muscles and eating foods like papaya can encourage a deeper, higher quality rest. The nutrients within potassium can relax muscles and lower blood pressure, making dropping off much easier.

Finally, good old apples contain fibre and natural sugars which stabilise blood sugar levels. This helps to prevent nighttime wakefulness as well as improving general mood and wellbeing.

If you continue to have sleep problems, speak to your GP for support.

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This Is Officially The Worst Position To Sleep In, Expert Says

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Side sleepers, take note: GI surgeon Dr Karan Rajan says that kipping on your left-hand side is way better for battling indigestion than your right.

The position “makes it harder for the contents [of your stomach] to leak into your oesophagus, meaning you’ll have a lower chance of acid reflux,” he explained.

If I was capable of actually falling asleep on my side, I’d consider taking that advice.

But I’m doomed to lie face-down, like a sloth ineffectively clinging to a too-big mattress trunk, if I plan on dozing at all.

The bad news continues: sleep coach James Wilson, also known as The Sleep Geek, says that’s the worst possible position to fall asleep in.

What’s wrong with sleeping on your front?

In an Instagram Reel, James said: “It is bad for your spine, your neck, your hips your knees, your whole body really.

Sleep on your side, preferably, or your back, (not great for snoring) to wake up less, and to spend less at the physio.”

He also recently told The Telegraph that the position is most likely to cause injury and added in his Instagram Reel that it will disrupt “both the quality and the quantity” of your sleep.

Sussex Community NHS Foundation Trust agrees, writing that the posse generally isn’t advised because “you are more likely to move out of the midline position and strain your neck.”

If it’s truly the only way you can settle down, they advise putting a pillow under your stomach to prevent back pain.

So… how should I sleep?

If you can at all, “Start sleeping on your side, put a pillow between your legs, and give the pillow a hug,” James advised.

Cardiologist and director of Mayo Clinic’s sleep facility Dr Virend Somers agrees that sleeping on your side is probably best, saying you should elevate your head a little if you can too.

Sigh… I suppose I need to make some life changes.

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I’m A GP ― Never Ignore These 3 ‘Normal’ Seeming Symptoms

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Tiredness is common complaint in the UK, which can make it hard to work out when to actually see a GP about your sleep issues.

Other potential symptoms ― severe period pain, bruises, and even fingernail changes ― can seem like “normal” signs, but are sometimes worth a trip to the doctor too.

In a helpful TikTok, Dr Ahmed, a GP, shared some information which might make the “normal or not?” call easier to make.

He said: “Here are three symptoms you may think are normal, but they are not, and you need to see a doctor if you have them.”

1) Back pain that lasts longer than six weeks

Though the issue is “very, very common” and “can have many causes, and most of them are completely benign,“Dr Ahmed says you really ought to see your GP if it lasts longer than six weeks.

It doesn’t matter how harmless you think the issue is ― “go to your doctor to make sure there’s no serious underlying cause” after the time ends, Dr Ahmed advised.

2) A sudden increase in eye floaters

Of course, eye floaters are common and usually aren’t cause for alarm. They “look a bit like squiggly worms ― some may be see-through” while others might be opaque, Dr Ahmed shared.

“It’s generally much worse when you look at bright light.”

While they’re usually completely harmless, Dr Ahmed says that if you experience a “sudden increase in the number of floaters” or lots of dark spots in your vision, you should get it checked out.

This “could be signs of a serious problem with the back of your eye, which could permanently affect your vision if it’s not treated quickly,” the NHS warns.

3) Chronic fatigue

“A lot of people may have” this but “ignore” it, Dr Ahmed says.

“Now I don’t just mean feeling a little bit tired all the time or if you’ve got a very good reason for feeling tired,” he explained.

He’s talking instead about “extreme fatigue, where you can’t function when there’s no obvious reason or cause, especially when this has started relatively recently.”

Though there could be “hundreds” of reasons for the change, a lot of them are worth speaking to your doctor about, he continued.

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For A Long Life, This 1 Sleeping Habit Matters Most (And It’s Not How Long You Sleep For)

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I’m not trying to stress you out here, as stress can impact your sleep, but as we age, it’s essential that we really get our sleeping habits in check. This is because how we sleep can impact how we age.

For example, experts recommend that adults go to bed no later than 1am, regardless of their circadian rhythms, to ensure healthy ageing.

Additionally, poor sleep habits can make your brain age faster.

So, yes, it is all a little intimidating because what are adults if not perpetually tired?

There is a simple change you can implement which will make a significant difference

According to a new study published in the aptly-named journal Sleep, having a regular sleeping pattern of going to bed and getting up at the same time every day is a stronger predictor of your mortality risk overall than sleep duration.

The research found that even people who consistently get 7–8 hours – but who had irregular sleep schedules – each night are at a higher risk of strokes, heart attacks and even cancer than those who slept less but had a consistent schedule.

Those with the most consistent sleeping patterns had up to 48% lower risks of all-cause mortality compared to those with the least consistent routines.

The experts at BBC Science Focus warn: “Unfortunately, this doesn’t mean you can get away with sleeping only four hours a night just by sticking to a regular 3am bedtime – getting enough (but not too much) sleep still matters.

“In the study, those getting under six hours or over nine each night were at an increased risk of mortality. However, although sleep duration was still important, the link between mortality and regular sleep patterns was stronger and more consistent.”

How to get a more consistent sleeping pattern

The sleep experts at The Sleep Foundation advise: “Try to follow the same steps each night before going to bed, such as dimming the lights, quietly reading or stretching, putting on pyjamas, and brushing your teeth.

“Over time, those actions become cues that tell your body that it is time for sleep. To promote mental tranquility, incorporate relaxation methods such as meditation, yoga, listening to soothing music, or reading.”

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5 Ways Your Sleep Is Warning You About A Toxic Workplace

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There’s no such thing as the perfect workplace – but if yours is far from perfect, then it may well be keeping you up at night.

It’s not always obvious, but there are plenty of signs that workplace stress is seeping into your life – with it even affecting your sleep.

Speaking exclusively to HuffPost UK, sleep expert Martin Seeley, from MattressNextDay, walks us through five “red flag” signs that could indicate your work stress is impacting you more than you might think.

3am wake-ups (on repeat)

Waking up at the same time every night may serve as a signal that your subconscious mind is fixated on workplace stress.

Our sleep cycles are hugely influenced by feelings of stress. And our levels of cortisol, the hormone associated with stress, are higher in the morning.

Waking at the same time in the early hours every morning suggests that cortisol levels are peaking sooner than they should be.

“When you are in a heightened state of stress throughout the day, your body will remain in that state even when it’s time to rest. If you find yourself waking at odd hours, it may be worth evaluating if the workplace is to blame,” says Seeley.

Sleepless Sundays

We all know about the Sunday scaries – that feeling where dread sinks in on the last day of the weekend ahead of your Monday return to work.

But if you always struggle to fall asleep on a Sunday, even when sticking to your usual sleep routine, it’s very likely to be because of work.

The Sleep Foundation polled people who said Sunday is the hardest night to fall asleep and, of these, 63.9% cited next-day worries as a key factor in their Sunday scaries and 55% of these linked their worries to their jobs.

It’s no surprise that it can impact sleep, really – the thought of returning to work after the weekend triggers a stress response in the body as the brain visualises the upcoming pressures of the working week.

Seeley suggests that analysing whether feelings of stress gradually rise throughout the weekend is a great way to assess whether the thought of approaching a new week is impacting your wellbeing.

Workplace nightmares

Plenty of us spend most of our time at work, so it’s no surprise that, on occasion, we’ll dream about it. However, if you are dreaming of work several times a week and the dreams are more nightmarish than pleasant, it could be a warning sign that it’s impacting your overall health.

Seeley explains: “If the content of your workplace dreams are always surrounded by negativity such as missing deadlines, oversleeping, or even being fired, it suggests that workplace stress is engrained in the subconscious mind as the brain is not able to successfully disconnect from the workplace.”

Revenge bedtime procrastination

This refers to the act of procrastinating instead of going to sleep. Dr. Aditi Nerurkar, a Harvard physician, previously shared some of the signs of RVP:

  • Having consistent late nights: Even though you know you should go to bed earlier, you find yourself staying up late almost every night.

  • Feeling tired but resisting sleep: You might be exhausted, but you’re unwilling to go to bed because you want to enjoy some “me time.”

  • Engaging in low-value activities: You might find yourself scrolling through social media, watching mindless TV, or playing video games for hours on end.

  • Feeling guilty or regretful in the morning: You might wake up feeling tired and regretting your late-night choices.

“If you are staying up late and engaging in non-work-related activities, even though you know you need to wake up early, it can signal that you feel you have no or little control over your work/life balance and choose to delay sleep to recoup a sense of autonomy,” warns Seeley.

You have a weekday sleep schedule and a weekend schedule

If you sleep for several hours throughout the weekend to counteract work week sleep deprivation, this is a “clear sign” that your job is impacting your sleep cycle, adds the sleep expert.

“This scenario is often referred to as ‘social jet lag’ and can be incredibly disruptive to your overall health,” says Seeley.

“The body favours structure, and when your weekday sleep schedule is dramatically different from your weekend sleep routine, it leads to exhaustion and decreased cognitive function.”

What can you do about it?

It’s not always possible to just quit a job and start fresh (because time, money, job availability, etc.), so what can you do if your workplace is impacting your sleep? Seeley recommends the following:

Establish boundaries. Refrain from checking emails or working late into the evening to prevent stress from transitioning into bedtime.

Structure a nighttime routine. Take part in calming activities before bed, such as reading, meditating, or taking a warm bath, to signal to your body that it’s time to wind down.

Maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends, to regulate your internal body clock.

Seek professional support. If workplace stress is leading to chronic insomnia or anxiety, consult a sleep specialist or mental health professional for guidance.

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