If You Sleep In The ‘Flamingo Position,’ We Have News For You

Posted on 23/02/2026 by Boris Clair

When you wake up in the middle of the night, do you find that you’re sleeping on your stomach or your side? Or do you consistently wind up on your back with the sole of one foot tucked against the calf of your other leg?

If so, you sleep like a flamingo. And if you’re on TikTok or Instagram, you might come across an influencer claiming this sleep position signals you’re stressed out or carry pain in your hips.

While this sleep position isn’t inherently dangerous – and, in fact, may be most comfortable for your body – it may suggest you need some extra support in certain cases, said Laura Nolan, a psychotherapist who specialises in somatic therapy. Here’s what to know.

Why do people end up in the “flamingo position”?

Nolan said she most commonly sees people sleeping this way when they have hypermobility, a condition in which joints stretch beyond their typical range of motion. Many people with joint hypermobility syndrome experience loose joints, joint instability and chronic pain.

“Hypermobility is linked to neurodivergence and many of the neurodivergent adults I work with report sleeping in more unconventional ways, including in the flamingo posture as well as with clenched fists or T. rex hands,” she said.

Sleeping in the flamingo position may be a habit acquired through experience and repetition. Or perhaps you wind up in this position because of chronic pain or a physical injury, Nolan added.

It’s also possible that consistently sleeping in this position – which could be unstable for some – could further strain your joints or even result in muscle stiffness, she explained. “Our bodies are complex,” she noted.

The flamingo position doesn’t immediately mean you are hurting your joints

The flamingo position isn’t an automatic red flag. Nolan said it’s entirely possible that this position is simply a cosy way for you to sleep. “It can be normal and healthy to sleep in the flamingo position,” she explained.

Jade Wu, a board-certified sleep psychologist, similarly said we naturally sleep in positions that are most comfortable to us. “Often being in this position simply shows that someone feels most comfortable doing it,” she added.

In fact, if you’re on your side with a leg up – a variation of side sleeping – the flamingo position may lower your risk of sleep apnoea and other breathing problems, Wu noted.

As a somatic psychotherapist, Nolan is more curious about what feels good about sleeping in this position rather than assuming you have “stuck stress” in the body or that something is wrong.

How to find a comfortable (and safe) sleeping position

Nolan encourages people to have a relaxed, easeful approach to sleeping. “Having too much scrutiny over how you sleep, including by thinking you are sleeping wrong or engaging in sleep perfectionism, will likely worsen sleep quality for those with existing issues,” she said.

Unless an orthopaedic health care provider or another physician has advised you to stop sleeping like a flamingo to avoid putting pressure on certain joints, there’s no need to stop, according to Wu.

Rather than forcing or training yourself to sleep in certain positions, get creative about how you can support your body while you snooze, Nolan advised.

For example, if you tend to sleep like a flamingo, consider adding a pillow underneath your knees. If you’re more of a T. rex sleeper, consider holding something in your hands, like a stuffed animal or pillow. “Be creative,” Nolan said.

If you feel stressed at bedtime, carve out some time to unwind – by practicing yoga, mindfulness or deep breathing – after dinner. Another technique Nolan recommends is progressive muscle relaxation, which involves tensing then relaxing various muscle groups. As you move between body parts, notice how each one feels.

“Remind yourself that stress is not all bad and we have many easy and quick ways of completing the stress response,” Nolan said.

Tired All The Time? 6 Conditions To Consider Checking For

Posted on 14/01/2026 by Boris Clair

One in eight people in the UK say they feel tired “all the time,” YouGov reported in 2022.

In fact, the feeling is so common that the NHS says it has its own acronym, TATT (tired all the time).

But while the health service said most causes of TATT are “obvious,” like overwork or having a young child, Amir Bhogal, director and superintendent pharmacist at Pyramid Pharmacy Group, told us that “there are several hidden causes that may be easy to overlook”.

Here, he shared seven potential causes:

1) Iron deficiency

“Iron helps transport oxygen throughout the body via red blood cells. When iron levels are low, your body struggles to carry enough oxygen to your muscles and organs, leading to constant tiredness and weakness,” Bhogal said.

These are common signs of iron deficiency anaemia. Others include shortness of breath, headaches, paler than usual skin, and palpitations.

It “is surprisingly common, especially among women, due to regular menstrual blood loss, as well as those who follow a strictly vegetarian or vegan diet. While symptoms can be subtle at first, fatigue can interfere with daily activities and overall quality of life,” Bhogal added.

A blood test can confirm whether you have iron deficiency anaemia.

2) Thyroid issues

The thyroid is a gland in your neck that produces hormones. These affect things like your heart rate and body temperature.

“An underactive thyroid (hypothyroidism) can slow down metabolic processes and reduce the body’s ability to produce energy efficiently, leading to sluggishness or temperature sensitivity,” Bhogal said.

And an overactive thyroid can do the opposite, causing bursts of energy sometimes followed by crashes. It can create difficulty sleeping, too.

“Thyroid issues can develop slowly, with subtle symptoms ranging from unexplained changes in weight and mood, as well as dry skin or thinning hair. However, blood tests can confirm a thyroid imbalance,” the pharmacist said.

3) Low blood pressure

Though high blood pressure can make you tired, that usually happens indirectly through organ changes or associated lifestyle choices. But “low blood pressure (hypotension) can also sap energy,” the pharmacist told us.

“When blood pressure is too low, your organs and muscles may not receive enough oxygen-rich blood, leading to dizziness and constant tiredness.”

Sometimes, he added, low blood pressure can be created by dehydration, nutritional deficiencies, and some medications, and even some heart conditions.

“If fatigue is accompanied by lightheadedness or fainting, please consult with a medical professional immediately,” Bhogal stated.

“Getting your blood pressure tested regularly, even without symptoms, can help detect underlying issues early and support long-term health.”

4) Dehydration

Lots of us don’t drink enough water in winter, but Bhogal said this mistake could be making us very tired.

“Water is essential for just about every function in the body, including energy production. Even just mild dehydration can reduce blood volume, making the heart work harder and leaving you feeling lethargic,” he told us.

“The reality is that many people underestimate their daily fluid needs, especially when the weather is warm, or they are physically active. Instead, they compensate with sugary drinks, alcohol, or caffeine, all of which are diuretics that can worsen dehydration.”

Drinking more water and eating more water-rich foods, like fruits and vegetables, can help a lot.

5) Chronic infections

Sometimes, conditions like the flu or glandular fever can stay in your system for longer than you realise. This, Bhogal explained, can keep you feeling run-down after sneezes, sniffles, and sore throats have abated.

This, he continued, can even be the case with UTIs and chronic sinusitis.

“Often, these infections present with subtle symptoms like low-grade fever or mild muscle aches that are easy to dismiss. Identifying the underlying infection usually requires medical testing, and treatment may involve antibiotics or antiviral therapy to restore energy levels,” he said.

6) Sleep conditions

When it comes to feeling rested, sleep quality can sometimes matter as much as the number of hours slept.

And, Bhogal said, “Frequently waking up can be caused by environmental disturbances, and sometimes from conditions like sleep apnoea or restless leg syndrome, which can prevent the body from entering deep, restorative rest.

“Fatigue caused by poor sleep often presents as brain fog and irritability that manifests as low motivation throughout the day. Overuse of electronic devices before bedtime can also interfere with the natural sleep cycle, so I advise putting away gadgets at least two hours before bedtime.”

If you’re concerned about your sleep, speak to your GP.

This 30-Minute Habit May Help You Get Up Less To Pee At Night

Posted on 06/01/2026 by Boris Clair

There’s actually a term for getting up to pee in the middle of the night: nocturia.

Most people will experience more nocturia as they age, because older bodies create less antidiuretic hormone (ADH), which helps us “hold it in”.

Still, while peeing up to twice a night is within the realm of normal (that number goes up to four times a night for those over 90), the NHS said that going more than that per night might mean you need to see a doctor.

Nocturia sometimes happens after drinking alcohol, because of certain medications, or due to drinking too much water close to bedtime.

The British Association of Urological Surgeons shared that light exercise like walking could help to decrease the number of times you make that midnight trip to the loo – a suggestion backed by a 2007 study.

Why might walking lower the number of loo trips at night?

The 2007 research, published in Biomedical Research, looked at 30 men with an average age of 71.

The researchers recorded their nocturia rates before and after walking at a brisk pace for half an hour in the evening for eight weeks.

Just over two-thirds (67%) of the men said they experienced deeper sleep, which the researchers think might explain why nocturia instances went down so much.

The number of times they got up to pee shrank from about three times per night, on average, to two times per night.

60% of participants enjoyed “excellent” or “good” results after the end of the trial, meaning they experienced less nocturia.

Why might walking help reduce nocturia?

This is not the only study to find an association between light exercise and decreased instances of nocturia.

Some researchers think this might be because exercise can help to reduce sympathetic nervous system activity and lower systemic inflammation levels.

A 2015 study, which also looked into walking and nocturnal polyuria, or the overproduction of urine at night, found that walking before dinner was linked to a reduction in nighttime bladder voiding from 2.3 times a night to 1.6 times.

They suggested that walking could get rid of excess fluid through sweating, too.

When to see a doctor about nocturia

Rarely, nocturia can be a sign of diabetes, high blood pressure, bladder or prostate problems, or heart disease, though the NHS stresses most cases aren’t anything to worry about.

Per the Cleveland Clinic, “contact your healthcare provider if you find yourself waking up to pee more than once or twice per night”.

The site suggested: “It may be a sign of something else going on, and the frequent wake-ups may leave you feeling exhausted.”

The Nighttime Routine Scientists, Dentists, And Longevity Experts Swear By

Posted on 09/12/2025 by Boris Clair

Longevity expert after longevity expert has said that the steps to a longer life are somewhat familiar, even boring; a good diet, enough sleep, and adequate physical activity are key.

But exciting research is happening within those. Which is why some scientists have advised on everything from when you eat your dinner to the best bedtime for better ageing.

Here, we’ll share some studies which might make your nighttime routine as conducive as possible for the best, and even most longevity-boosting, results:

Speaking to GQ, Valter Longo, director of the Longevity Institute at the University of Southern California, said that the longest-living people he’s tracked stopped eating 12 hours before breakfast the following day.

That may be, he said, because digesting food may interrupt your sleep and could mean food is stored in a different way.

So, if you’re an eight-hour sleeper, that could mean you stop eating four hours before you sleep and have breakfast right away.

Or you could stop eating three hours before sleep and wait an hour after waking to have brekkie.

Gum disease has been linked to a range of health issues, from heart conditions to tooth loss, irritable bowel syndrome (IBS), and even depression.

We don’t know exactly whether worse gum health comes from people having preexisting health conditions, which can make looking after your teeth harder, or if they actually cause the problems to begin with.

But speaking to HuffPost UK, Dr Jenna Chimon, a cosmetic dentist at Long Island Veneers, explained that gums are “living tissue connected directly to your bloodstream… bacteria and the toxins they release create a constant state of inflammation”.

Low-grade chronic inflammation has been linked to faster ageing and worse health outcomes.

So while again, we still don’t know exactly in which direction the gum health/all-body health connection flows, experts reccomend flossing anyway ― worst case scenario, you’ll have happier gums.

A 2024 paper listed sleep regularity as a “stronger predictor of mortality” than even sleep duration.

That means that when you go to bed might be more important than how long you sleep when it comes to your risk of death, though having either way too much or way too little sleep is also linked to an increased risk of premature death in the same paper.

Speaking to HuffPost UK previously, registered dietician and longevity specialist Melanie Murphy Richter, who studied under longevity researcher Dr Valter Longo at the University of Southern California, said, “Sleep is one of the most powerful longevity tools we have, and timing matters.

“Going to bed between 10pm and midnight and waking with the sun supports circadian rhythms, hormone balance, and cellular repair – all critical for healthy ageing,” she added.

It is true that some of us have a later chronotype, or a natural “night owl” body clock.

But a 2024 study by Stanford researchers suggested that no matter your natural preference, sleeping after 1am was linked to worse ageing outcomes.

“To age healthily, individuals should start sleeping before 1am, despite chronobiological preferences,” they wrote.

Doctor Shares Signs You Might Have ‘Hormonal Insomnia’

Posted on 02/12/2025 by Boris Clair

Even though I have insomnia, I didn’t recognise that I had a problem for years.

That’s because I thought the condition only meant struggling to fall asleep. But I have sleep maintenance insomnia, which means I wake up in the middle of the night and then struggle to return to the land of nod.

I heard the phrase for the first time last year. But I only read the words “hormonal insomnia” this week.

Speaking to HuffPost UK, Dr Giuseppe Aragona, GP and medical adviser for Prescription Doctor, explained that those with the condition “often have trouble falling asleep initially, wake during the night and struggle to return to sleep, or wake too early in the morning”.

But what does the term mean, why does it happen, and what can you do if you have it?

What is “hormonal insomnia”?

The term “refers to difficulty sleeping that arises as a result of changes or imbalances in the body’s hormone levels,” Dr Aragona explained.

“Several hormones play a key role in regulating sleep, including melatonin, which signals to the brain that it is time to sleep, and cortisol, which promotes alertness and can interfere with sleep if elevated at night.”

Reproductive hormones, like oestrogen and progesterone, can also lead to the condition because they, too, affect our sleep patterns.

So perhaps it’s not surprising that the GP said: “Hormonal insomnia is most commonly observed during life stages when hormone levels are changing significantly, such as during the menstrual cycle, pregnancy, perimenopause, or menopause, and may also occur in thyroid disorders or other endocrine conditions.

“These hormonal shifts can disrupt the body’s temperature regulation, circadian rhythm, and mood, all of which contribute to sleep disturbance.”

What are the symptoms of hormonal insomnia?

They’re quite like those of “regular” insomnia, Dr Aragona said.

“People experiencing hormonal insomnia often have trouble falling asleep initially, wake during the night and struggle to return to sleep, or wake too early in the morning.

“Sleep may feel fragmented and of poor quality, leading to daytime fatigue, irritability, poor concentration, and low mood.”

If your hormonal insomnia is linked to hormonal changes like menopause, you might notice other symptoms keeping you awake, like hot flushes and night sweats.

If a GP were to check for hormonal, rather than general, insomnia, the doctor tolf HuffPost UK, they “would typically explore a person’s life stage, hormonal history, and the timing and pattern of symptoms.

“It is also important to consider associated symptoms such as mood changes, night sweats, or bladder issues, and to rule out other causes of insomnia such as stress, poor sleep hygiene, sleep apnoea, or pain.”

Blood tests can help to rule out thyroid issues or hormonal imbalances, too.

What should I do if I have hormonal insomnia?

Dr Aragona recommends a blend of different strategies.

“Maintaining a consistent sleep routine, avoiding stimulants and screens in the evening, and keeping the bedroom cool, dark, and quiet can help,” he advised, while “Relaxation techniques such as mindfulness or breathing exercises can reduce stress and cortisol levels, making it easier to fall asleep.

“Addressing underlying hormonal symptoms, for example, through lifestyle strategies or, where appropriate, medical treatments for menopause-related symptoms, may also improve sleep.”

If your insomnia lasts for a long time ― some doctors put it at more than three nights a week, for three months or longer ― see a GP, said the expert.

Lastly, “General health measures, including regular exercise, a balanced diet, and avoiding excessive alcohol or nicotine, also support better sleep,” said Dr Aragona.

“Hormonal insomnia is usually multifactorial, so addressing lifestyle, behavioural, and medical factors together tends to be the most effective approach.”

The ‘3-3-3 Rule’ A Doctor Uses To Tell Bad Sleep From Insomnia

Posted on 28/11/2025 by Boris Clair

Having the occasional bad night’s sleep isn’t anything to worry about in and of itself, the NHS says.

But if the issue lasts a long time or starts to affect your day-to-day life, it could be worth speaking to a doctor, as this might be down to conditions like insomnia.

Still, those terms can be a little tough to navigate. How long is “a long time”? It feels like everyone complains about feeling tired – how can we tell “normal” fatigue from sleep-disorder-level exhaustion?

Here, doctor and Fellow at the Royal College of Anaesthetists, Dr Sunny Nayee, shared the “3-3-3 rule” he uses to tell bad sleep from a more lasting issue.

What is the “3-3-3 rule”?

“If you experience disrupted sleep at least three nights a week for at least three months, medical practitioners no longer regard it as lifestyle related but in the realm of insomnia,” Dr Nayee said.

He encourages those concerned to ask themselves three questions:

Do you experience poor sleep for a minimum of three nights?
Have you experienced poor sleep hygiene for at least three months?
Does poor sleep impact at least three aspects of your day (fatigue, brain fog, changes in mood, lack of concentration).

After all, he stated, insomnia is usually measured by how you feel in the daytime, not what you struggle with at night.

“A common misconception is that people think insomnia is staring at the ceiling and not sleeping at all,” he wrote.

“However, it’s defined by the impact it has throughout the day. If you find that poor sleep hygiene is having an instrumental impact on your mood, concentration and ability to function, then it may be considered a clinical condition.”

What if I think I have insomnia?

Per the NHS, insomnia is not a life sentence: it is often linked to stress, booze, a poor sleeping setup, or rooms that are too hot or cold, and “usually gets better by changing your sleeping habits”.

The health service recommends going to bed at the same time every day, exercising regularly, ensuring your room is dark and quiet, using comfortable bedding, and unwinding for at least an hour before bed, ie by reading a book.

If changing your sleep habits doesn’t work, if your sleep issues have been going on for months, and/or if your insomnia is “affecting your daily life in a way that makes it hard for you to cope,” speak to your GP.

If You’re Waking Up To Pee This Many Times A Night, It’s Time To Check Your Breathing

Posted on 13/11/2025 by Boris Clair

Waking up at 3am is a surprisingly common experience – and there are plenty of reasons why it might happen.

“During a typical night’s sleep, we go through multiple 90-minute cycles that include different stages of sleep, from light to deep and REM sleep,” the doctor said.

“Around 3am, most people are transitioning between cycles, and the sleep tends to be lighter at this point.”

This transition makes us “more susceptible to waking”, suggested the pro, especially if there are external disturbances such as noise, light, temperature changes or even the urge to use the toilet.

But if you find yourself waking up multiple times throughout the night to pee, including a 3am dash to the loo, did you know it could signal an issue with your breathing?

Why your nighttime toilet trip and breathing could be linked

Nocturia, or nocturnal urinary frequency, is an issue characterised by needing to wee more than once throughout the night.

It can be caused by a range of factors, one of which is obstructed breathing.

In fact, according to the Sleep Foundation, nocturia occurs in up to half of people with obstructive sleep apnea (OSA).

For those who haven’t come across the medical condition before, OSA, which is thought to affect as many as 10 million people in the UK, involves “stop and start” breathing patterns during sleep.

Per the Sleep Foundation, “OSA affects the hormones that control urine production, leading to more frequent urination”.

In a post shared on Instagram, dentist Dr Mark Burhenne (@askthedentist) explained the mechanisms of this further: “When your airway collapses during sleep, you keep trying to breathe against a closed airway. This creates massive negative pressure in your chest that stretches your heart muscle.

“Your heart responds by releasing a hormone called ANP (atrial natriuretic peptide) that tells your kidneys to dump sodium and water.

“Normally during sleep, your brain releases ADH (antidiuretic hormone) that tells your kidneys to CONSERVE water – so you can sleep through the night without peeing. But ANP actively SUPPRESSES that protective ADH signal. So you’re not just making more urine – your body’s brake system gets shut off too.”

He concluded that this means your body is “both actively MAKING more urine” and “blocking the signal that would conserve water”.

What to do about it

Dr Burhenne recommended tracking your nighttime pee breaks, as once a night might be normal, but two or more times “is a red flag”.

If you are waking up two or more times to pee, he urges you to consider: “Do I snore? Wake up exhausted? Have a small/recessed jaw, crowded teeth, or a history of retractive orthodontics?”

And if this is the case, he recommends speaking to a professional.

Sleep apnoea can be serious if it’s not diagnosed and treated, warns the NHS.

Treatment typically involves wearing a CPAP machine to improve your breathing while you sleep.

Alternatively, you might be offered a mandibular advancement device (a gum shield-esque device to hold your airways open when you sleep) or surgery to help your breathing.

Exercising regularly, sleeping on your side, losing weight if you’re overweight and adopting good sleep hygiene habits might also help.

Can Resetting Your Body Clock Help Prevent Dementia?

Posted on 03/11/2025 by Boris Clair

Poor sleep, especially in midlife, has been associated with an increased risk of developing dementia.

We aren’t sure exactly why the two appear to be linked, though, and it can be very hard to unpick whether it’s an early symptom of Alzheimer’s vs an actual cause of it.

New research, however, has found that turning off a circadian (related to the sleep-wake cycle) protein in mice reduced their levels of tau protein, the accumulation of which in the brain is linked to dementia.

It also seemed to raise their nicotinamide adenine dinucleotide, or NAD+, levels, associated with increased protection against dementia.

Why might your body clock be linked to dementia?

In the experiment, published in the journal Nature Ageing, scientists genetically removed a circadian protein called REV-ERBα in two groups of mice.

REV-ERBα, which helps to regulate our metabolic cycle and inflammation levels, also appears to control our NAD+ levels (the coenzyme we mentioned earlier, which seems to counteract the changes linked to dementia).

In one of the groups of mice, they deleted REV-ERBα proteins across their entire body.

In another group, the deletion only happened in astrocytes – star-shaped cells which make up a large part of the nervous system and help to support our brains.

For both groups of mice, the change led to increased NAD+ levels.

Speaking to WashU Medicine about a separate paper published in Nature Neuroscience, Dr Erik S. Musiek, who was involved in both studies, said: “There are 82 genes that have been associated with Alzheimer’s disease risk, and we found that the circadian rhythm is controlling the activity of about half of those.

“Knowing that a lot of these Alzheimer’s genes are being regulated by the circadian rhythm gives us the opportunity to find ways to identify therapeutic treatments to manipulate them and prevent the progression of the disease.”

What might this mean?

In the Nature Ageing paper, the researchers ran further studies that involved a combination of both the genetic deletion of REV-ERBα and a promising new medicine. This appeared to increase NAD+ levels.

The researchers suggest that inhibiting the protein may be more useful at certain stages of dementia, like early on when tau tangles are forming, than others.

“Our studies shed light on crucial neuroprotective mechanisms mediated by REV-ERBα in astrocytes and should help guide ongoing drug development efforts to target REV-ERBα function in AD and other neurodegenerative diseases,” the paper reads.

Ask A GP: When Should I Worry About Fatigue?

Posted on 24/10/2025 by Boris Clair

According to YouGov, a third of UK adults say they feel tired about half of the time.

Some research suggests 5-7% of people who see their GP complain of fatigue, and recent surveys say the average British adult only gets three nights of decent kip a week.

No wonder it feels like everyone, everywhere, is constantly exhausted.

But if we’re all so wiped out, how can we be expected to tell “normal” tiredness from more concerning fatigue?

Here, we asked Dr Suzanne Wylie, GP and medical adviser for IQdoctor, when to worry.

When should I see a doctor about fatigue?

Speaking to HuffPost UK, Dr Wylie explained that fatigue “is a very common complaint in general practice and, in most cases, is related to lifestyle factors such as lack of sleep, stress, or overwork”.

But sometimes, it can be linked to underlying health issues – and its persistence can be a red flag.

“As a GP, I would suggest that you should start to worry about fatigue if it is persistent, lasting more than a few weeks, or if it is unexplained by your usual activities or recent events,” she said.

Aside from longer-lasting fatigue, exhaustion with other symptoms should be investigated, too.

“You should also seek medical advice if the tiredness is accompanied by other symptoms such as unintentional weight loss, night sweats, fevers, breathlessness, chest pain, persistent cough, or changes in bowel habit,” the GP said.

Meanwhile, fatigue linked to low mood, disrupted sleep, and a loss of interest in hobbies “may indicate depression or anxiety, which also warrants assessment”.

She added, “Additionally, if you notice symptoms such as increased thirst or urination, palpitations, dizziness, or heavy menstrual bleeding, it could point towards conditions like diabetes, thyroid disease, or anaemia”.

Anything else?

Per the NHS, you should see your doctor if fatigue lasts longer than a few weeks, if it affects your day-to-day life, and/or if you’ve noticed other symptoms like unexplained weight loss or mood changes.

And if your partner or someone else tells you you’ve been “making gasping, snorting or choking noises when you’re asleep,” visit your doctor as this could be a sign of sleep apnoea.

“In short,” Dr Wylie ended, “while occasional tiredness is normal, persistent or unexplained fatigue, especially when associated with other symptoms, should always prompt a review with your GP”.

5 Steps A Sleep Expert Takes To Wake Up Feeling Refreshed

Posted on 19/10/2025 by Boris Clair

It’s not just you: autumn is a uniquely fatiguing season.

And with the upcoming clock changes, some of us might feel even more tired than usual. Some research suggests that even though we technically “gain” an hour’s sleep, most of us don’t actually rest for an extra 60 minutes.

Instead, Harvard Health writes, we’re actually more likely to wake up in the middle of the night, get up earlier, and struggle to nod off in the first place.

This makes the advice from Dr Deborah Lee, a sleep expert from Doctor Fox, more welcome.

Working alongside Comfybedss, the doctor shared five tips for waking up more refreshed in this exhausting period.

1) Exercise in the morning if you can

OK, Dr Lee admits, most of us don’t exactly crave an early morning gym session – especially in cold, dark winter.

But “research has shown that doing a 30-minute workout with a medium effort will help you wake up a lot quicker than if you weren’t to reduce sleepiness,” she wrote.

It doesn’t have to be a HIIT session or anything intense: a walk will suffice, she said (plus, morning light is uniquely good at regulating our body clocks).

2) Protect your Circadian rhythm

Speaking of which, the doctor said keeping your Circadian rhythm (or body clock) regular is important in the winter months.

“A huge factor in this is routine, and ensuring you’re going to sleep at the same time each night and waking up at the same time each morning,” Dr Lee said.

“It isn’t just your sleeping pattern that needs to be kept in routine, but your daily meals, your shower and bath routine and your technology ‘switch off’ time.”

Sadly, the sleep expert said, that includes weekends too – tough, “but if you push through, then it will make your Monday wake-up a lot easier!”

3) Use natural light or a SAD lamp to wake up in the morning

If waking up to an inky sky is getting you down, Dr Lee says you’re not alone.

“When your eyes see light in the morning, it gives signals to your brain that it’s time to wake up,” she wrote, which can be “really confusing for the mind”.

The best option, she advised, is to “utilise natural light by opening the curtains and getting outside as soon as possible”.

But if that’s not possible, “Invest in a night lamp so that you can put it on first thing in the morning. Or, a [SAD] lamp.

“These lamps will wake you, so it won’t be such a shock to the eyes when there’s a big, bright light next to you.”

4) Be picky about your breakfast

Though you might be tempted to grab some toast or a cereal bar in a rushed weekday morning, “but a breakfast that is rich in both carbohydrates and protein should make you feel more alert quickly,” the doctor said.

Opting for something sugary, like sweet cereals, can cause your blood sugar to spike and then crash, Dr Lee added – not ideal if you want to feel alert during that morning meeting.

5) Wait before grabbing that cup of morning coffee

It’s natural to reach for caffeine on a groggy morning. But per the sleep expert, the best results actually happen when you wait.

“You shouldn’t be reaching for the caffeine until at least 45 minutes after you wake up, as this is when the caffeine will give you the biggest fix,” she stated.

A bonus? It’ll probably help your teeth, too.