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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.

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Understanding basic sleep hygiene will give you insight into what things you may be doing that cause you to have trouble falling asleep, staying asleep, and waking up tired. The report, which surveyed 4,000 British adults, revealed that more than three-fifths of us wake up in the middle of the night. 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.Some people are better off going to bed early and waking up early (early birds), while others feel better going to sleep later and waking up later. If you find yourself struggling with falling asleep or staying asleep, making some simple adjustments to light exposure, activity levels, stress, and your environment will support you in finding a long-term solution. Sleep patterns change with age, and various factors can contribute to sleep disturbances in older adults.

Sleep Calculator - The Sleep Charity

It’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. 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. One study by Bupa even found that 32 million Brits wake up worrying about their health at precisely 4:05 am.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. These are determined principally by heat and light, making it natural to sleep when it's colder and darker, and wake when it's lighter and warmer.

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The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin,” says Artis.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. Because sleep cycles and recommended sleep times vary by age, we took that into account when approximating the best times for you. Sign up to our mailing list to keep in touch with our latest news, events and developments as well as regular sleep advice and how you can get involved with us on our awareness campaigns.