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ALL NIGHT LONG

The 8 sleep-destroying habits that wake you up in the night – and how to snooze all night

We reveal the gold standard sleep routine, including the ideal bedroom temperature

IT can be frustrating when you get into bed early, ready for a solid night’s rest, only to wake up several times. 

Bad sleep can leave you grouchy, unproductive and of course, very tired.

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Do you find yourself waking up at 3am, 4am, 5am each night? Here, we ask the experts how common habits could be to blame...Credit: Getty

Young children, loud noises and a restless sleeping partner can all cause you to wake up in the night.

But if none of these are affecting you, then why are you still unable to sleep through, undisturbed? 

Here we ask the experts to shed some light on the reasons why you might be waking up in the night, plus the simple solutions to help you stop feeling tired all the time

1. Your sleep posture is wrong 

If you sleep in an uncomfortable position, it could cause you to wake up in pain

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James Leinhardt, and sleep posture expert, recommends two positions: The Dreamer and The Soldier.

“The Dreamer involves lying in the semi-foetal position with your knees bent. 

“This is well evidenced to put the least amount of tension through your spine whilst you sleep.

“If you can sleep with a pillow in between your knees and ankles, that’s even better for better posture and rest.” 

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As for The Soldier, this involves sleeping on your back with a pillow under your knees, ensuring your spine stays in a neutral position.

Plus, James explains that optimising your sleep posture could bring many other benefits to your everyday life.

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They include reduced back and neck pain, through to lessened neck and shoulder tension and improved circulation, all the way to decreased snoring and improved lung capacity which can help to improve energy levels. 

2. You’re not getting enough sunlight in the day 

says that insufficient exposure to natural light can disrupt your circadian rhythm.

“This is your internal body clock that regulates cycles of when you are alert and sleepy. 

“If this rhythm is interrupted, it makes it harder to sleep at night.”

, a Lucid Dreaming teacher and the author of Dreams of Awakening (, £14.99), explains that a lack of sunlight during the day will affect your production of the hormones melatonin and serotonin, both of which we need to aid in good sleep.

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To help with hormone production, David suggests spending at least 30 minutes outside each day, especially in the morning.

“Keep your living space bright during the day and if your sunlight is limited (as it often is in winter), try using a light therapy box,” he adds. 

“Reduce exposure to light in the afternoon and evenings by wearing sunglasses outside. 

“Before bedtime, avoid blue light exposure for 60 minutes as blue light can disrupt hormone production.” 

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Charlie adds that as it is now starting to get darker earlier, our melatonin production is switched on earlier, so you may start to feel more tired earlier on in the day.

“Try going to bed a bit earlier as your body will naturally be producing more melatonin and will be craving a little bit more sleep than usual.”

3. You have sleep apnoea 

Waking up in the night and snoring can be a sign of a serious underlying health condition, sleep apnoea, experts warnCredit: Getty

According to the NHS, one of the key symptoms of sleep apnoea - where breathing stops and starts while you sleep - is waking up a lot in the night. 

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Other symptoms of sleep apnoea include making gasping, snorting or choking noises and snoring loudly.

Charlie says: “If you have sleep apnoea it can impact the levels of deep sleep you receive which can in turn have a detrimental impact on your overall health. 

“For some, sleep apnoea can be a serious condition, so it’s important to have this checked out properly by your GP.”

David says that as well as consulting your GP, you may benefit from sleeping on your side instead of your back whilst also maintaining a healthy body weight.

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4. You’re having coffee in the afternoon

Well all need a coffee or three to get through the day, but the timing of your favourite brew could be to blame for those restless nightsCredit: Getty

A coffee after lunch could potentially have an impact on your sleep, causing you to feel restless and wake up in the night.

Charlie says it’s best not to drink any coffee after 2pm. 

“This is because caffeine has a half-life of about five hours. If you drink a coffee at 10am, it should leave your system by 8pm.

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