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

Zendaya and her reps called out the Daily Mail report for being 'completely false' and a 'bald head lie'

So that’s that. 22 and out for Formula 1 in 2023. A season dominated, in all but one race, by Max Verstappen and Red Bull. Christian Horner’s team won 21 of the 22 races, with Verstappen claiming his record-extending 19th victory in Abu Dhabi on Sunday. It has been a near-faultless campaign, with the team securing their first ever one-two in the drivers’ championship too thanks to Sergio Perez’s runner-up spot. But what about Mercedes and Ferrari, trailing in their wake? Aston Martin and McLaren were in the mix up top at different points of the season – while Williams took big steps in their first year under James Vowles. From 10th in the final 2023 constructors’ standings to first, we hand out the report cards to all 10 teams after another F1 season comes to a close. 10. HAAS (12 points) – D It was a bright start for the popular American-owned team, led by X-rated team principal maverick Guenther Steiner. But boy did they drop off. After the fifth race of the season in Miami in May, Haas claimed just three points – and only one of those came in a grand prix as opposed to a sprint. It represents a rapid slide. Steiner is very satisfied with his experienced driver pairing of Kevin Magnussen and Nico Hulkenberg, but even their wise old heads could not eke any performance out of the VF-23 as the season progressed. While others around them brought impactful upgrades, Haas languished in mediocrity. There was also a lack of panache and excitement associated with the team this year, without any young guns to follow like Mick Schumacher. Usually, the most entertaining episode every year in Drive to Survive is the Haas-focused one. The Netflix producers may have their work cut out this time. 9. ALFA ROMEO (16 points) – C- A similar story to Haas. While Williams and AlphaTauri fought for P7 at the end given their upgraded cars, the Alfa consistently lacked performance throughout 2023. Highlights include Zhou Guanyu’s fifth place in qualifying in Spain and a double-points finish in Qatar last month. But they were anomalies rather than indications of consistent upturns in speed. Valtteri Bottas has dropped into a bottom-half driver since moving from Mercedes at the end of 2021. Again, both drivers have been confirmed for 2024. But further ahead, with Audi taking over in 2026, the German manufacturer have a big job to turn this team into a midfield contender. 8. ALPHATAURI (25 points) – B A season of two halves for Red Bull’s sister team. Remember, for instance, Nyck de Vries’ rough 10 and out stint at the start? It feels like a long time ago. It was July when feathers were well and truly ruffled as Daniel Ricciardo was brought back to the grid, where it all started for him. But an injury sustained in Zandvoort in August handed a chance to junior driver Liam Lawson. As the saying went then: more drivers than points. But an impressive ninth-place finish from Lawson was backed up by three top-10 finishes in the final five races of the season by Yuki Tsunoda. Ricciardo finished seventh in Mexico, too, as AlphaTauri ran Williams close for seventh spot in Franz Tost’s final season in charge. Their rate of improvement was considerable. 7. WILLIAMS (27 points) – A- From five wooden spoons in six years, it’s been quite the one-season turnaround from Williams in their first year spearheaded by ex-Mercedes strategist Vowles. Alex Albon has been terrific. So much so that he is being linked with his old seat at Red Bull. He has taken on the role as team leader with poise and determination, best illustrated by his seventh-place finishes in Canada and Italy. But it could have been better. Rookie Logan Sargeant struggled, earning one solitary point in Austin – and even that was only after Lewis Hamilton and Charles Leclerc’s disqualifications. He finished lower than Albon in every qualifying too and, at the time of writing, the American’s 2024 seat is yet to be confirmed. Nonetheless, the progress made by a titanic team in F1 has been considerable. Kudos to Vowles. The question now is how far can he take them? 6. ALPINE (120 points) – C- A season to forget for the French team. What started with a glitzy car launch in London with the likes of Zinedine Zidane presented as an ambassador ended in nothingness, neither here nor there in sixth place. Top-10 finishes have been hit and miss. Both team-mates have tasted the podium once – Esteban Ocon in Monaco, Pierre Gasly in Zandvoort – and there were only four points to separate them in the standings. But a team who had a 100-race plan at the start of 2022 to compete for titles may have to realign expectations. A crash between their drivers in Melbourne set the tone for a season of frustration and team boss Otmar Szafnauer was dismissed prior to the summer break. A big off-season is needed for the Renault-owned team. 5. ASTON MARTIN (280 points) – B+ The early-season surprise package really tailed away after the summer break – but it’s still been a season of hope and optimism for Aston Martin. The signing of Fernando Alonso was an inspired acquisition, in a car that was quickly dubbed the “Green Red Bull”. The Spaniard recorded five podiums in the first six races, with a twinge of what could have been inevitable after pole position in Monaco was snatched away from him late in the day by the peerless Verstappen. Yet while their rivals at the top upgraded and improved, Aston stood still. If there’s any lesson they can take from this season, it’s to make sure the in-season evolution of the car matches their off-season work. Oh, and stop the over-reliance on Alonso. Lance Stroll is a capable driver – he will be disappointed by his performance (and his professionalism, cc. Qatar) in 2023. While Alonso claimed 206 points, Stroll recorded just 74. 4. MCLAREN – (302 points) – A- If you had told McLaren fans after a disastrous double DNF at the season opener in Bahrain that they’d be challenging for race wins by the halfway mark, you’d have been laughed out of the room. But after an opening where Zak Brown and co admitted they hadn’t reached their off-season development targets, McLaren’s in-season work has paid off big time. The difference between their car pre and post Austria in July was like night and day. Since then, they’ve arguably been the second-quickest car on the grid on race day. Lando Norris has been on the podium seven times, with the only obvious regret the fact he is still yet to claim an inaugural win. Rookie Oscar Piastri has been excellent, too, fully vindicating Brown’s decision to dump Ricciardo last year. He claimed a sprint race win in Qatar and gave Norris the competition he has sorely needed for the last few years. But, can they close the gap to Red Bull next year? 3. FERRARI – (406 points) – B- Ah, the Scuderia. Unlike last year, when they were genuinely armed with a championship-winning car, they – like the rest – slumped behind Red Bull. On a Saturday – particularly in the hands of Charles Leclerc – the car came alive, especially towards the end of the season. But on a Sunday, their race pace floundered all too often. They did give us one of the races of the season, though, with Carlos Sainz’s super drive to win in Singapore. But just one victory, and third place in the constructors’ championship, is a far cry from the glory Ferrari crave. Fred Vasseur took over a shop in disarray following strategic errors in 2022. There’s been less of that. Yet it’ll still take a big winter in Maranello to close the gap to the leaders. 2. MERCEDES (409 points) – C+ Their first winless season in 12 years. Toto Wolff dismissing the car philosophy after just one qualifying session in Bahrain. Both drivers left reeling from an unreliable, pernickety W14 – Mercedes have been a shadow of their former selves. It took until Monaco for them to, finally, ditch the unique and ineffective no-sidepod philosophy. Results then picked up, including a double podium in Barcelona. But that was just about as good as it got. Unlike 2022, Lewis Hamilton won the battle of the team-mates at a canter up against George Russell, who too often cheaply threw away points. The seven-time world champion was on the podium six times but is now without a win for two years. He will be desperate to compete against Verstappen again – and he’s signed up for the fight for another two years. Wolff compared it to scaling Mount Everest after the final race on Sunday. It is going to have to be some climb to haul in the deficit to Red Bull next year. 1. RED BULL (860 points) – A* The most dominant season in Formula 1 history. Winning 21 out of 22 races is an astonishing feat. The RB19 car, designed by Adrian Newey, has been a rocketship, particularly in the hands of the indomitable Verstappen who has swept away the field week after week with exemplary class. For Sergio Perez, there’ll be regrets that he could not bring a title fight to Verstappen. And that should be the target next year – the Mexican has a rare chance to genuinely compete for the top spot. But he claimed P2 in the drivers’ championship comfortably in the end. What was even more comfortable was a wager of the Dutch and Austrian national anthems being played on the podium after every grand prix. Verstappen has, well and truly, been in a league of his own. It’s now all about his legacy – he won’t stop at only three titles and will rightly be the massive favourite next year. Read More Toto Wolff sees ‘Mount Everest’ ahead as Mercedes seek to end Red Bull’s domination Max Verstappen sets new landmark as he ends dominant season with Abu Dhabi win Toto Wolff sees ‘Mount Everest’ ahead as Mercedes seek to end Red Bull’s domination When does the 2024 F1 season start? F1 Abu Dhabi GP LIVE: Race results and reaction at Yas Marina

Illinois is the first state in America to pass a law protecting child influencers and

Christian Horner fears the Monaco Grand Prix will be “left behind” unless drastic changes are made to Formula One’s most famous track – as rain saved another procession in the principality on Sunday. Red Bull’s Max Verstappen led every lap to win for a second time in Monte Carlo, extending his championship lead to 39 points after six rounds. Aston Martin driver Fernando Alonso took second place, with Alpine’s Esteban Ocon third. Lewis Hamilton and George Russell finished fourth and fifth respectively for Mercedes. Sergio Perez, Verstappen’s closest title challenger, endured a horror show. He started last and finished 16th after five pit stops, and multiple collisions with different competitors, and the walls that wind their way round the two-mile course. For 51 laps, the race was a dud. Verstappen saw off Alonso on the short run to Sainte Devote and the major players followed round one by one. The rain enlivened the predictable spectacle. Carlos Sainz slid off and kissed the wall at Mirabeau in his Ferrari, while Russell and Perez made contact after the Mercedes man rejoined the track following an error, also at the rain-soaked Mirabeau corner. Lance Stroll hit the barriers twice and Haas’ calamitous decision to keep Kevin Magnussen on slick tyres backfired as the Dane crunched the wall at Rascasse. But take away the sodden race track, and the top dozen were on course to take the chequered flag in the order they started. And even with the downpour, Verstappen, Alonso and Ocon, who started first, second and third, finished first, second and third. “It was an exceptionally boring race until the rain came down,” was Russell’s damning verdict. Red Bull team principal Horner, fresh from celebrating his team’s sixth win from as many races, picked up the debate. “It’s Monaco and it’s here for its history and its uniqueness,” he said. “But the problem is that the cars are so big now. “All venues have to evolve a little and if there was just one area where you could create space for an overtake it would just give that chance, because so much weight is placed on qualifying. The race is won or lost on Saturday. “I am sure that with the creativeness there is and the amount of land they are reclaiming here, there’s got to be the opportunity to introduce a bigger braking zone. “Maybe make Turn 1 a little sharper or slower, or extend the circuit if there is the opportunity to add in another kilometre that included a hairpin – that would be phenomenal. “It’s something to contemplate because when you think of the next 20 years of Monaco you don’t want to see it left behind. “It earns its place on the calendar. It’s the jewel in the crown in many respects, but as the sport continues to move forward you can’t stand still, and Monaco needs to be part of that process.” Despite being considered among the most glamorous events in world sport, the Monaco track has remain largely unchanged from the first grand prix staged in 1929, and some have claimed it is no longer fit for purpose in its current guise. F1 bosses have looked at ways to adapt the tight and twisty layout, but have made little progress. Verstappen kept his composure in the changeable conditions, and even survived a bump with the wall when the rain landed at Portier, to take his 39th win for Red Bull, surpassing Sebastian Vettel’s record of 38 victories for the grid’s all-conquering team. “If you have a good car you can break these numbers,” said Verstappen. “I never thought I would be in this position in my career. Growing up, I wanted to be a Formula One driver and I am now winning these races. It is amazing and better than I could have ever imagined.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Fernando Alonso ready to pounce if Max Verstappen makes a slow start in Monaco Max Verstappen fends off Fernando Alonso to take pole position in Monaco Lewis Hamilton: Racist abuse of Vinicius Junior really hits home for me

Astronomers detected a potent space explosion this year and directed the powerful James Webb Space

Fans were quick to notice that the recipe required limited culinary skills as most of the ingredients were pre-prepared except for the pizza sauce

In 2020, Twitter accounts for Barack Obama, Joe Biden, and others were compromised in a

Quick links: BEST OVERALL YouTube TV free trial, then $54.99/month for 3 months (save $54)

Welcome to Acne Files, a month-long series where we get real about whiteheads, blackheads,cysts, and every bump or blemish in between. From skin-soothing products R29 editors swear by to exclusive deals on the most breakout-friendly beauty brands, we’re kissing the concept of “bad skin” goodbye and exploring why acne goes so much further than skin deep.

It's Marty x Timmy season. First, we saw Timothée Chalamet on the subway with Martin

American health workers are facing a mental health crisis intensified by rising harassment that spiked during the Covid pandemic, according to...