Ever find yourself awake, staring into space at four in the morning? Is it just a bad habit, or is there something more sinister going on? And why does it always seem to happen at 4am? “We start to experience less deep sleep after around four to five hours,” says Lisa Artis, deputy CEO of The Sleep Charity, who have partnered with Simba mattresses. And once we’re in that lighter sleep faze, we wake much more easily. If you generally fall asleep around 11pm – which is a very common bedtime, 4am wake-ups are more likely. And there are many factors leading to these inconvenient stirrings. Hormones “Sleep is guided by our internal clock or circadian rhythm. One of the most significant and well-known circadian rhythms is the sleep-wake cycle,” Artis continues. “Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin assists you in dozing off, while cortisol helps get you up, and keeps you awake,” she explains. Keeping an eye on your hormones is important in preventing those late-night wake-ups. “Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” says Dr Mariyam H. Malik, GP at Pall Mall Medical. Equally, pop your phone down for a bit. “Blue light from electronic devices can suppress melatonin production. Try to avoid screens for at least two hours before bedtime, or use blue light filters. It is best to charge them in a separate room overnight,” Malik adds. Diet Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could lead you to have a more disturbed night’s sleep, according to Malik. Sugar and carbohydrates may have a particular impact. “A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night,” she says. “It’s unlikely you’ll feel hungry in the middle of the night if your blood sugar dips,” notes Artis, “but to reduce ungodly hour awakenings, trial alternatives for your last meal or snack of the evening. Instead of carb or sweet-based snacks, opt for protein-packed and magnesium-rich foods, like hard boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs or turkey.” Protein can take the edge off your night-time hunger, she says, while magnesium is known to support sleep. Needing a wee Do you wake up needing to wee at the same time every night? “Try not to drink excessive amounts of fluids before bedtime,” advises Malik. “It’s important to stay hydrated, but try not to drink anything for around two hours before your usual bedtime. Go to the toilet before you go to bed to empty your bladder. ” Age and life stage “Sleep tends to become more disrupted as people get older,” Malik explains. “Sleep patterns change with age, and various factors can contribute to sleep disturbances in older adults. Some common reasons for sleep disruption in the elderly include changes in your circadian rhythm, decreased melatonin production, medical conditions or medications, and potential sleep disorders.” It can also affect women during the perimenopause. “The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin,” says Artis. “When oestrogen begins to fall before and during menopause, it can create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol. When this happens, the ability to fall and stay asleep is affected.” Recurring hot flushes, night sweats, dry skin, and low libido can signal waning oestrogen. Artis advises incorporating foods with high levels of phytoestrogens into your diet throughout the day to help with this. “Phytoestrogens imitate the natural estrogens found in your body. As a consequence, they can bind to your body’s oestrogen receptors and produce similar effects.” Try lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli. Worrying Stress is not good for sleep. One study by Bupa even found that 32 million Brits wake up worrying about their health at precisely 4:05 am. The report, which surveyed 4,000 British adults, revealed that more than three-fifths of us wake up in the middle of the night. If you are finding yourself awake at all hours worrying, or waking up with stressful dreams, there are a few things that may help. “Keep a journal by your bedside and write down your worries before going to bed. This practice can help get your concerns out of your mind and onto paper, making it easier to let go of them temporarily,” says Malik. You may also want to “engage in mindfulness or meditation exercises before bedtime. Mindfulness can help you focus on the present moment, reducing anxiety about the past or the future.” Read More Men have a problem – and it won’t be solved by either Andrew Tate or Caitlin Moran Elon Musk reacts to ex-wife Talulah Riley’s engagement to Thomas Brodie-Sangster Thomas Brodie-Sangster references Love Actually in sweet engagement announcement with Talulah Riley Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

Summer and smalls… it’s the yin and yang of our wash-day world. You’ve got a bit hot and sweaty at lunchtime, but you’ve only worn your favourite lacy bralette once… so it’s OK to put it back in the drawer, right? And then there’s the sports bra in your gym bag – it’s looking a little bit grubby but you can’t remember perspiring in your Pilates class. Here, experts shed some light on how you should be looking after your lingerie, along with some do’s and don’ts… How often should you wash your bra? “Realistically, if your bra hasn’t been worn for sports or on a particularly hot day, then we would advise washing every three to four wears,” says Rachael Burdis, product and marketing assistant at Pretty Polly. “If you leave it too long, then it will allow bacteria to build up and you could get dreaded boob spots; or even worse your bra could start to smell,” warns Burdis. Do you need to hand wash your bra or can you put it in the washing machine? We’ve all read the small print… some labels recommend hand washing but is this really necessary? Fabric plays a huge part in not only how often, but also how you wash your bras, says Burdis. “We all know bras are delicate garments and ideally, we should be hand-washing them each time in warm water – this keeps the bras’ shape and maintains the quality of the materials used. “However, I think we can all say we’re guilty of not doing that all the time – but we should try our best!” With fine fabrics like silk and fragile laces, she says they should always be hand-washed to avoid any additional wear and tear. If you’re pushed for time and your bra is going in the washing machine, Dinara Akhmerova, senior manager UK and Ireland for Simone Pérèle, advocates a detergent made specifically for delicates. “We recommend you don’t add softener as it can stay in the fibres for longer and reduce elasticity. Also, wash on a delicates setting at maximum 30C and no more than 800 RPM spin.” She also suggest using a bra wash bag to protect your underwired bras – and always dry lingerie flat to keep the shape. Does it matter if you wear the same bra for a week, even in summer? “We wouldn’t advise wearing a bra for a week; whether that be summer or winter, just to avoid any bacteria build-up,” says Burdis. “We also know length of time worn plays a huge part when deciding when to wash your bra.” If it’s been for a couple of hours a day, she says you could have a week’s worth of wear. But for a full day’s wear, she wouldn’t advise wearing your bra for a week. For matching sets, should you always wash knickers and bras together, so they don’t become different shades? “We tend to wash our knickers more often than bras – and good-quality lingerie shouldn’t fade so dramatically that you can see a marked difference, simply from not washing them together on a few occasions,” says Akhmerova. However, how well your lingerie maintains its colour depends on many factors, such as how careful you are when washing it, the type of fabric and colour, suggests Akhmerova. “Whether you wash your sets together or not, the number one rule is to always separate colours, especially your whites. Just don’t mix the colours! “Also, don’t use bleach on whites,” she warns. “It’s more likely to turn lingerie yellow than brighten it.” What about sports bras? For sports bras, Burdis sees this a little differently: “With a less intense low-impact workout, we advise every two wears. “But when it comes to a heavy gym session, long run or HIIT class, we advise after each wear to ensure you are always smelling fresh – and the bra isn’t accumulating bacteria.” Should you wash you underwear before wearing it, if it’s brand new? “Underwear should leave factories or packing houses clean as strict hygiene rules are in place,” says Akhmerova. “But it never hurts to give it a rinse out before the first wear.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 5 late summer blooms to plant now This is why you keep waking up at 4am – and what you can do about it The two best exercises for lowering blood pressure, according to study

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Charlotte Dawson has welcomed her second child with fiancée Matt Sarsfield, several days after a “false alarm” that saw her rushing to the hospital. The reality star, 30, shared a photo of her cradling her newborn son while laying in a hospital bed on her Instagram Stories early on Sunday morning (30 July). She wrote in the caption: “Guys he’s here!!! I can’t believe it!!! I came in at 1am I had him by 2.13am.” Dawson, whose father was the late comedian Les Dawson, told her 1.3 million followers: “Can’t wait to update you all as soon as but Matthew has nipped to get me a Maccies [McDonald’s] and I’m having cuddles.” Dawson and Sarsfield, who have been engaged since 2020, are also parents to two-year-old son Noah. In another post, showing Sarsfield holding the baby, Dawson wrote: “He’s turned up with no Maccies ffs [sic]. But look at my beautiful baby daddy with our boyo [sic]. All happened so fast but thank you for being amazing Matt.” Several days earlier, Dawson revealed that she was rushed to hospital after her water had broken. However, it was a “false alarm” and she was sent home to wait until she went into labour. The Ex On The Beach and Celebs On The Farm star wrote in a post at the time: “Oh guys it’s been a bloody weird 24 hours… My waters broke last night but no pain, managed to sleep through it. Just getting checked now as movement’s been slow, happier I can hear his little heartbeat now.” Last year, Dawson revealed that she had suffered a miscarriage at 10 weeks that left her “heartbroken beyond words”. Her second baby has been dubbed her “rainbow baby”, a term that refers to a child born after the previous loss of a baby due to miscarriage, stillbirth, or death during infancy. She opened up about how she and Sarsfield were “over the moon” when they first discovered she was pregnant, but later it turned out it was “just not meant to be”. “Miscarriages are so common and not spoken about enough. We are so heartbroken right now, have no words and just don’t feel up to posting being my happy silly self right now,” she said. After learning that she was pregnant again, Dawson said she felt “very blessed and very happy”. “We were absolutely heartbroken about the miscarriage last year,” she added. “It came as a shock when I found out last April. It was like we’d just come to the realisation that we were having a baby and I lost it at 10 weeks.” Read More Blood, guts and cheap cuts: We need an alternative to eating animals – and ‘ethical meat’ isn’t the answer Strictly Come Dancing’s Janette Manrara gives birth to first child with fellow dancer Aljaz Skorjanec Jamie Lee Curtis says it is her ‘job’ to ‘fight’ against transphobia on behalf of daughter How to sleep during hot weather, according to experts How to keep your pet safe and healthy during a heatwave This is why you keep waking up at 4am – and what you can do about it

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