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.”

Daniel Radcliffe has spoken out about the joys of raising his son with his longtime girlfriend, Erin Darke. Radcliffe, 33, opened up about becoming a father during a recent interview withE! News. His comments came days after he spoke about parenting for the first time, with the actor confirming that he welcomed a “little boy” with Darke in April. Speaking to E! News, the Harry Potter star noted that while he’s enjoyed his time with his son so far, he’s also loved seeing his partner become a parent. “It’s a crazy thing, but it’s also really beautiful, watching my girlfriend become a mum,” he said. [It’s] really the most incredible, beautiful thing to be witness to. So, it’s great.” He poked fun at how grown-up his son is, as he joked that the baby is “fully talking at three-months-old”, and is “very advanced”. The actor then clarified that his child has reached a different milestone, adding: “He’s smiling and that’s all I need. That’s awesome. Some people have to wait a lot longer for that so I’m really happy with that.” During an interview withEntertainment Tonight on 3 July, Radcliffe first revealed that he and Darke were parents to a son, who they welcomed earlier this year. He also acknowledged that he’s been taking some time off from work to focus on his family “It’s great. It’s crazy and intense,” he said about becoming a first time dad. But he’s wonderful and Erin is amazing - it’s a real privilege also to have this time with him. I was always going to take some time off, which not everyone is able to do, and so I’m able to kind of just be here with him a lot, which is lovely.” The Kill Your Darlings star noted that as his child gets older, he will probably be more considerate about how many acting projects he takes on. “It hasn’t really yet affected things, but I really like spending time with him, and I think I’m gonna miss him when I go back to work later in the year,” he said. “So, I will definitely be I think a bit more selective - not more selective, I’ve always been selective, but I think I’ll probably work a little bit less for the next few years.” However, according to Radcliffe, he doesn’t plan to leave acting anytime soon. “I’ll never be stopping. I don’t think that’s good for me either,” he added. In an interview with Newsweek, Radcliffe also opened up about starting a family while working in Hollywood. More specifically, he explained how his own experience with childhood stardom will influence how he parents his children one day. “I want my kids, if and when they exist... I would love them to be around film sets,” he said. “A dream would be for them to come onto a film set and be like ‘God, you know, I’d love to be in the art department. I’d love to be something in the crew.’ Some part of this, but not from that.” The Weird: The Al Yankovic Story star added that even though he enjoys acting himself, he “wouldn’t want fame for [his] kid”. “I think if you can get a situation where you’re on film sets without necessarily [thinking] oh, this is gonna be a big deal in your life, that’s great,” he said. “Film sets are wonderful places. I think a lot of the time it can be wonderful for kids. But it’s really the fame side of it that should be avoided at all costs.” While he recently opened up about fatherhood, Radcliffe has not yet revealed what the name of his new baby is. This doesn’t necessarily come as a surprise, since he and Darke, who’ve been dating since 2012, kept the news of their pregnancy relatively private. Read More Daniel Radcliffe gives frank answer to possibility of joining Harry Potter series Daniel Radcliffe opens up about fatherhood for the first time Daniel Radcliffe shares feelings about new actor playing Harry Potter Daniel Radcliffe opens up about fatherhood for the first time Fiona Phillips target of telephone scam following Alzheimer’s diagnosis Disability Pride Month: Motor neurone disease diagnosis spurred us on to get married

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Amy Dowden has admitted that she is “not looking forward” to undergoing a procedure that will leave her with a permanently visible scar. The Strictly Come Dancing star, 32, underwent a single mastectomy to treat stage three breast cancer after she was first diagnosed in May. But last month, she was told she needed chemotherapy after further tumours were discovered following the surgery. In her latest update, the professional dancer shared a hospital selfie taken in the bathroom mirror, which showed her wearing a hospital gown and a face mask. She wrote over the photo: “Really not looking forward to this! Another scar this one only [an] inch long but will always remind me and will always be [visible].” Dowden also shared a series of photos from the procedure, which saw her getting fitted for a port for chemotherapy. Dowden wrote in the caption that she wanted to share her journey as she undergoes the treatment to “hopefully get others checking and for understanding what we go through”. “Wasn’t looking forward to it. Wasn’t easy... My veins! Feeling tender, bruised and sore but the port will help massively over the next few weeks and allow me to dance when I feel well enough,” she continued. “A port sits under the skin and the tube goes along my vein to the heart giving safe access for chemo (I believe. I’m no doctor!).” It comes after Dowden, who also suffers from Crohn’s disease, revealed in an Instagram Live chat with breast cancer survivor and Paralympian Erin Kennedy that “everything changed” for her. “I was originally going to have a lumpectomy, radiotherapy and hormone treatment. But then, after my MRI, they found another tumour so then it changed into a mastectomy and then, after my mastectomy, unfortunately, they found even more tumours,” she explained. “They found another type of cancer and then they told me I needed chemo – for me that was a massive blow. It wasn’t in the plan, originally – and I know the plan you can’t get fixated on.” She expressed fears that chemotherapy would stop her from her dance practice, adding: “You can take away my boob but you can’t take my dancing away from me and that’s what I get really upset about.” After her initial breast cancer diagnosis, Dowden was optimistic that she would be able to return to Strictly this year. However, her new treatment means she will not be able to do so in a competitive capacity. “This year, it means I’m not going to be able to dance with a celebrity on Strictly, but I’m in such regular contact with the team – the BBC have just been utterly incredible,” she said. Last week, Dowden made an emotional return to the set of the dance competition to see all her colleagues ahead of her treatment. In an Instagram Story update, she revealed she had surprised her friends on set and said: “I had happy tears to see them all. I got to watch some of the dancing, catch up with them all and hear some exciting plans for this series. I am excited for you guys, it is going to be absolutely brilliant.” Dowden first revealed her diagnosis in hopes it would raise awareness around the disease alongside her existing work on Crohn’s, a lifelong disease that affects parts of the digestive system. In 2020, she fronted a BBC documentary about how her life has been impacted by Crohn’s, titled Strictly Amy: Crohn’s and Me. Dowden is married to her long-term partner Benjamin Jones, who is also a professional dancer. They wed in 2022. Read More A psychic said she’d spoken to my late partner’s spirit – and I didn’t like it Prince Harry’s eco-tourism company quietly announces new board of directors - and he’s not on it Bakery delivers brilliant response to ‘well-known celebrity’ offering ‘exposure’ in return for free cakes Amy Dowden announces absence from Strictly Come Dancing due to chemotherapy Psoriasis Awareness Month: Everything you need to know Mandy Moore opens up about her two-year-old son’s Gianotti-Crosti Syndrome diagnosis

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