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Struggling to sleep? You’re not alone. As conversations with friends, family and colleagues seem to be dominated by tiredness, middle-of-the-night wake-ups and vivid dreams, the TikTok tag ‘can’t sleep’ has currently racked up 1.2 billion views. It seems we’re all finding it difficult to get enough zeds. But is there a reason why it’s suddenly happening right now? Changing seasons “We all have an internal circadian clock, which is synchronised to the solar time with sunrise and sunset, and regulates our daily physiology and metabolism,” says Dr Laura Roden, associate professor and chronobiology specialist at Coventry University. “Day length changes with seasons, which impacts our circadian timing, and having a circadian clock allows us to respond by adjusting our physiology to these seasonal changes. Animals and plants are affected too – think bird migration, bears hibernating, spring flowers and autumn leaves. We are naturally diurnal, so should be sleeping at night when it is dark. Light acts on our circadian clock to stimulate wakefulness.” Differing lifestyles Our lifestyles also change in the summer. “Many of us are more physically active in summer than winter, and usually spend more time outdoors exposed to bright light during the day,” Roden explains. “That combination of physical activity during the day, and daytime bright light exposure, gives our circadian clock strong synchronising cues and reinforces our diurnal behavioural rhythms. This means that even though we have shorter nights, we are stimulating the feelings of sleepiness at night and wakefulness during the day. Engaging in physical activity during the day usually promotes better sleep – but we must be mindful of not exercising too late at night, as this can have the opposite effect,” she says. The Moon You may have thought the moon’s impact on our bodies is a myth, but Roden says that there is research that backs up these theories. “Some studies have found that this can affect both sleep timing and duration. Women who menstruate may notice that the phase of the moon interrupts their sleep more than biological males. Charlotte Förster from the University of Würzburg carried out a truly remarkable study in terms of data collection and analyses, that showed that women’s menstrual cycles were recurrently synchronous with the moon’s phase, and affected by brightness and gravitational pull. “As body core temperature is affected during menstruation, this would mean that at certain phases of the moon, it can be harder to fall asleep than others, and sleep duration may thus be affected,” Roden says. Sleep hygiene Brighter mornings and lighter evenings may be making your room too light or hot. “Keeping the bedroom slightly cooler than the rest of the house is ideal, but not always achievable. Cooler rooms promote sleep. Using curtains or blinds and sleep masks can help to keep bedrooms dark. But using electronic devices – such as mobile phones – that emit bright light, can cause a suppression of melatonin that we need, to indicate ‘night’ to the circadian clock,” Roden explains. Drinking more We all tend to take on more liquids when it’s hot. And you may find yourself drinking more when socialising in the sun, too. But, Roden suggests avoiding alcohol before bed. According to the Sleep Foundation, it’s best to leave at least four hours between stopping drinking alcohol and going to bed. It’s also a good idea to avoid drinking anything around two hours before sleep, and Roden recommends avoiding caffeine after midday, so you might want to skip those mid-afternoon iced lattes. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 11 ways to dip into Mediterranean inspired decor Whiten up your wardrobe with summer’s hottest trends Paternity leave should be paid for six weeks, campaigners tell Government

Max Verstappen has admitted it is beyond his childhood dreams to draw level with Ayrton Senna’s victory tally ahead of this weekend’s Canadian Grand Prix. Verstappen heads into Sunday’s race at Montreal’s Circuit Gilles Villeneuve just one victory shy of the great Brazilian’s haul of 41 after winning five of the opening seven rounds in his dominant Red Bull machine. Verstappen was not even born when Senna was killed at the 1994 San Marino Grand Prix, but a victory here would take the 25-year-old into joint fifth in the pantheon of F1 winners. “When I was a little kid, I would never have imagined being on that list,” said the two-time world champion. “But you cannot compare it. People have different careers and some drivers get into a race-winning car sooner than others and nowadays we have more races than back in the day. “I never look at the numbers, but it is an amazing achievement, that’s for sure.” A sixth victory of a one-sided campaign would leave only Hamilton (103 wins), Michael Schumacher (91), Sebastian Vettel (53) and Alain Prost (51) ahead of Verstappen. Hamilton reached 41 wins to draw level with his boyhood hero Senna at the Japanese Grand Prix in 2015 before going on to surpass Schumacher’s haul five years later and stand on his own as the driver to have won the most races in the history of the sport. However, the seven-time world champion, who has not won a race since his contentious championship defeat to Verstappen at the 2021 season finale in Abu Dhabi, admitted that his rival could “absolutely” eclipse his record. But when asked if Hamilton’s record is on the horizon, Verstappen said: “It is very hard to beat. “You need to be in the right car for a long time and we don’t know if we have that. I am just going with the flow and enjoying the moment.” Verstappen has already established a 53-point lead over team-mate Sergio Perez on his seemingly unstoppable march towards a hat-trick of world titles. Lewis Hamilton - 103 Michael Schumacher - 91 Sebastian Vettel - 53 Alain Prost - 51 Ayrton Senna - 41 Max Verstappen - 40 The world champions are undefeated in the opening seven fixtures, winning 17 of the past 18 races, and could become the first team to win every round in a single season. A victory here on Sunday would also be the team’s 100th in F1. “For the sport, I understand people get bored if one team is dominating,” added Verstappen. “But we have seen it at Mercedes, we have seen it at Ferrari, and we have seen it at Red Bull in the past. “For me, it provides me with even more motivation because I know I have a car that can win. “If you look at how we are performing, yes we can win every race, but it is not realistic. As long as I win the championship, that’s the most important thing.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Lewis Hamilton plays down talk of imminent new Mercedes deal On this day in 2007: Lewis Hamilton claims first Formula One victory Susie Wolff urges F1 teams to back initiatives to help develop female drivers

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