Tag: sleep

5 Self-Help Books For Parents That Mums And Dads Say Actually Work

Sleep deprivation, fussy eaters, toddler meltdowns, manic routines. If you’re driving yourself mad about at least one of these right now, you’re definitely a parent.

We’re primed to worry – it’s practically part of the job description – but according to paediatrician and author Dr Harvey Karp, we’ve never worried more than we do today. 

This may be because many of us have stopped doing what families did years ago, he suggests. Now, we live away from relatives and don’t have the same kind of hands-on support – so we turn to a new kind of ‘extended family’ for guidance: self-help books. 

But with thousands of them published, how do you know which ones are any good? We spoke to mum and dads – all of whom are currently at the coalface of parenting – to tell us which ones really worked for them.

Here are the top five, as voted by those who swear by them (and on them, and around them). 

Amazon

“I’ve learned punishing a child for having feelings isn’t going to help”

The Book You Wish Your Parents Had Read, Philippa Perry

Review: Matthew Webber, dad of two

“What I like about the book is that it isn’t really focused on your relationship with your child per se, but more about your relationships as a whole. The chapter about your child’s environment is a great example of this – it asks us to look at the way we interact with our partner, friends and family, and consider how our kids learn from these interactions.

“The author also sets up scenarios where an angry child is given an adult voice to express their feelings of frustration or sadness, to help us try and ‘unpack’ those feelings that we, as parents, might not otherwise take the time – or possess the insight – to understand.

“The most difficult thing is following the advice in the heat of the moment. When my five-year-old is in the middle of a 45-minute meltdown at school pick-up because he wants to go to his friend’s house, my instinct is not usually to empathise, but I’ve learned that punishing a child for having feelings isn’t going to help in the long run. It’s also useful for examining possible triggers for things that seem to be irrational.”

Buy it here

Amazon

“The one book I’ve used as a ‘go to’ manual”

Healthy Sleep Habits, Happy Child, Dr Marc Weissbluth

Review: Alli Ingram, mum of four

“This was the one book I’ve used as a ‘go to’ manual over the past 11 years as a mum of four. I like that it’s scientific – it’s given me formulas and understanding about how sleep works, as well as tools to create my own ways of working with my children’s sleep. 

“I realised that if something didn’t work, I had to try something else – there wasn’t just one way, because we’re all different and so are babies. The top sleep tip I took from it was that if you keep your child up late, it doesn’t mean they’re going to wake up late! That’s what happens with adults, but with children it’s better to get them down earlier, and then they’ll sleep in later.

“The book also helped me kick my baby’s habit of feeding at night to get back to sleep. It taught me that sometimes, you need to go through something difficult, for long-term happiness.” 

Buy it here

Amazon

“It’s helped so much with frequent toddler meltdowns”

Now Say This, Heather Turgeon

Review: Cath, mum of one

“My sister-in-law recommended this book to me and it’s helped so much with frequent epic toddler meltdowns. Lots of books talk about positive discipline and explain why kids can’t regulate their emotions, but this actually gives practical advice on what method to use in specific scenarios – including what to say (instead of ‘Oh, FFS, what now?’).

“The suggested sentence depends on the scenario, but one I’ve used quite frequently – after lots of warnings that we have to go home from somewhere but they’re refusing – is, “I know you’re having fun, but we really do need to go home now. Would you like to walk by yourself to the car or shall mummy carry you out?” And then following through on that quickly if they don’t come.

“It seems to have lessened the frequency of half an hour of pointless negotiation followed by screaming refusal.” 

Buy it here

Amazon

“Its simple guidelines have formed the foundations of my children’s daily routines”

Sensational Baby Sleep Plan, Alison Scott-Wright

Review: Joe Clapson, dad of two

“Coming from a starting position of ‘I don’t need to read a book to learn about being a parent’, I was a hard-sell. However, on the recommendation of a mum whose first child slept for 11-12 hours from early on, I decided to give it a read. And I’m so thankful I did. The book is marvellous and its simple guidelines have formed the foundations of my two children’s daily routines. They have both slept for 11-12 hours since about 11 weeks.

“The pages give a common sense approach to teaching your baby a pattern of sleep from the outset. It taught me that humans need to learn to sleep – it doesn’t come naturally. This concept was a revelation. My wife and I certainly didn’t follow the book to the letter, but we used it as a guide to work around.

“With our first baby, I had wanted to follow a philosophy of having a relaxed and chilled-out approach to parenting. I didn’t want to be militant about a ‘regime’. However, while sticking to that I also quickly realised that the baby was so much happier when well-rested after a full night of sleep. The best way to achieve that was by following a pretty strict set of timings. The book does come in for some criticism from people who view it as anti-breastfeeding, but that didn’t ring true for us at all – and both our kids were exclusively breastfed for a 12 months.”

Buy it here

Amazon

“It really helped me relax about my daughter’s picky eating”

My Child Won’t Eat! Carlos Gonzales

Review: Hannah, mum of one

“This short book really helped me relax about my daughter’s picky eating and trust her to try things when she’s ready and eat to meet her needs.

“It helped me accept that it was my job to offer her regular, healthy, varied meals with lots of fruit and vegetables and different protein sources, but that it’s her job to choose what and how much to eat. She still mainly chooses carbs, but since I learned to trust her instinct she eats a wider range of foods and is willing to try new things for the first time in 18 months.

“For a kid whose first introduction to foods revealed multiple food allergies, watching me calm down about it all has worked wonders. Top tip: serve food on one massive sharing plate and eat off it together.” 

Buy it here

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Christmas Gifts For People Who Love To Sleep

Frozen

We sleep for roughly a third of our lives. If we live to 85, that means those of us who get a solid eight hours a night will have slept for more than 28 years. 

Christmas is nearly here and it’s as good an excuse as any to celebrate how glorious snoozing can be. We’ve rounded up the best gifts for people who love sleep or want to sleep a little more.

Great present ideas designed to help you or loved-ones snooze better include sleep tech, sleep tips, sleep spray and sleep candles as well as fancy sleep-tracking watches, weighted blankets and sleep bonnets. 

Happy napping, one and all. 

Fleece Star Print Pyjama Set, Marks & Spencer, £15

Fleece Star Print Pyjama Set, Marks & Spencer, £15

If you’re going to get festive winter pyjamas, make them navy, make then fleece, and put colourful stars on them. Then cuddle up by the fire with a mince pie this classic M&S pair. 

Buy it now.

Anjee Weighted Blanket for Sleeping, Amazon, £69.99

Anjee Weighted Blanket for Sleeping, Amazon, £69.99

Weighted blankets are reassuring and cosy. Their comforting weight pins you in place and stops the covers from falling off. This has been proven to increase your production of serotonin and melatonin, the hormones which really help you doze off.

Buy it now.

Reversible Satin Sleep Bonnet, Sleep Tings, Etsy, £14

Reversible Satin Sleep Bonnet, Sleep Tings, Etsy, £14

This cosy hair bonnet protects hair from frizz, breakage and drying out. It’s made of 100% polysatin, with an elasticated band to fit any head size. 

Buy it now.

I’m Not Sleeping Just Resting My Eyes Cushion, That’s Nice That, Not On The High Street, £24.95

I’m Not Sleeping Just Resting My Eyes Cushion, That’s Nice That, Not On The High Street, £24.95

Have any parents failed to mention the immortal words “I’m not sleeping, just resting my eyes?” after a Christmas feast. This cushion is perfect for someone who loves a cheeky nap. 

Buy it now.

Deep Sleep Heavenly Candle, Marks & Spencer, £26

Deep Sleep Heavenly Candle, Marks & Spencer, £26

Burn this candle as part of a calming bedtime routine. The relaxing combination of lavender and camomile will have you drifting off in no time. Best to trim the wick in between uses. 

Buy it now.

Why We Sleep: The New Science of Sleep and Dreams, Amazon, £17

Why We Sleep: The New Science of Sleep and Dreams, Amazon, £17

Understand sleeping habits better with this captivating book in which sleep expert Professor Matthew Walker reveals important new research on sleep, rest and dreams. 

Buy it now.

Withings Nokia Steel Activity And Sleep Tracking Watch, John Lewis, £119.95

Withings Nokia Steel Activity And Sleep Tracking Watch, John Lewis, £119.95 

This fancy-looking piece of arm-jewellery is actually an activity tracker that’ll record all your sleeping patterns and report them to you via an app. Helpful for anyone who wants to find out how often they wake up, how long they sleep or how deeply they slept. 

Buy it now.

Sleep Mask Luxuriously Soft Adjustable Eye Mask, Antonia York Designs, Etsy, £10.95

Sleep Mask Luxuriously Soft Adjustable Eye Mask, Antonia York Designs, Etsy, £10.95

This eye mask is made from soft, silky satin, so it’s perfect for insomniacs, people who get migraines, travellers and anyone who just likes nice cosy things. 

Buy it now.

Sleep Plus Pillow Spray, Marks & Spencer, £27.50

Sleep Plus Pillow Spray, Marks & Spencer, £27.50

You can spritz this directly onto bed linen and pillows before you hit the hay to ensure a deep, refreshing sleep. Anxious sleepers and insomniacs rave about this product.  

Buy it now.

Dodow Relaxation And Sleep Aid Light, John Lewis, £49.99

Dodow Relaxation And Sleep Aid Light, John Lewis, £49.99

This magical little device emits light at intervals, until you fall asleep. It works like a metronome and you should try to time your breathing to the appearance of light. You can set it to work for eight or 20 minutes. 

Buy it now.

AVANTEK Sleep White Noise Machine, Amazon, £29.99

AVANTEK Sleep White Noise Machine, Amazon, £29.99

There are 20 soothing options for sounds to get you to sleep on this machine, including white noise, rain, surf and fan noises. 

Buy it now.

  Sleepytime Tea Gift Box, Bird & Blend Tea Co, Not On The High Street, £20

Sleepytime Tea Gift Box, Bird & Blend Tea Co, Not On The High Street, £20

These are the best five sleepy-time teas, as curated by a mixologist who knows her stuff. They’re hand-packed in a luxury gold-foiled gift box. 

Buy it now.

We all work hard to earn our money – so it shouldn’t feel like hard work to spend it well. At HuffPost Finds we’ll help you find the best stuff that deserves your cash, from the ultimate lipstick to a durable iron to replace the one that broke (RIP). All our choices are completely independent but we may earn a small commission if you click a link and make a purchase.

Here’s Why Your Bad Dreams Could Actually Help You IRL

We’ve all had bad dreams – you know, the ones where you go through a break-up, are being chased by a goat (just us?), or are late for a job interview.

On the face of it, they seem pretty pointless by the time you’ve woken up and realised there’s nothing to worry about. But new research suggests your bad dreams might serve a purpose in real life (IRL), too.

Scientists from Geneva analysed people’s brains while they were dreaming, and identified which areas were activated when they experienced fear. Once the individuals woke up, the areas of the brain responsible for controlling emotions responded to scary situations more effectively, they found, meaning dreams could actually help us react better to frightening situations in real life.

The same can’t necessarily be said for the terrifying nightmares, which jolt you out of your sleep, however. 

What happened in the study?

Scientists placed several electrodes on participants’ skulls to measure brain activity during sleep. “We were particularly interested in fear: what areas of our brain are activated when we’re having bad dreams?” said Lampros Perogamvros, a researcher in the Sleep and Cognition Laboratory at the University of Geneva.

Each time the participants were woken up, they had to answer a series of questions, such as: Did you dream? And, if so, did you feel scared? By doing this, scientists identified two brain regions associated with fear experienced during dreams: the insula and the cingulate cortex.

The insula evaluates emotions when we’re awake and is “automatically activated” when someone feels afraid. The cingulate cortex plays a role in preparing motor and behavioural reactions in the event of a threat.

The researchers then investigated a possible link between the fear experienced during a dream and the emotions experienced when awake. They gave a dream diary to 89 participants for a week. Every day, the subjects noted down whether they remembered their dreams and identified emotions they felt. 

At the end of the week, they were placed in a magnetic resonance imaging (MRI) machine where they were shown images of distressing situations, as well as neutral images. The aim was to see which areas of the brain were more active for fear, and whether the activated area changed depending on the emotions experienced in the dreams over the previous week.

The research showed that the longer someone had felt fear in their dreams, the less the insula and cingulate cortex were activated when they looked at the negative pictures.

“Dreams may be considered as a real training for our future reactions and may potentially prepare us to face real life dangers,” said Perogamvros, who said the findings might pave the way for new dream-based therapeutic methods for combating anxiety disorders.

Bad dreams could be good for us.

What about nightmares?

Unlike bad dreams – where the level of fear is moderate – nightmares are characterised by an excessive level of fear that disrupts sleep and has a negative impact on the individual once awake.

“We believe that if a certain threshold of fear is exceeded in a dream, it loses its beneficial role as an emotional regulator,” said Perogamvros.

A 2014 study by the University of Montreal analysed the narratives of nearly 10,000 dreams and discovered that physical aggression was the most frequently reported theme in nightmares, with death, health concerns and threats also being common. Bad dreams tended to be about interpersonal conflicts, they found.

What do others studies say?

There hasn’t been much research into the benefits of bad dreams, despite many studies looking into stressful dreams and nightmares in general.

In 2014, however, scientists in Paris found that anxiety in dreams “could play a useful role”. Researchers analysed a large group of students taking an entrance exam for medical school – looking to find a possible link between their dreams the night before and their results afterwards. Two-thirds dreamed about the exam, with 78% of these dreams being negative. Scientists found those who dreamed of the exam were more likely to perform better. “These results suggest that the negative anticipation of a stressful event in dreams is common and that this episodic simulation provides a cognitive gain,” the authors wrote

There’s also evidence that having extremely vivid dreams could benefit your brain – but “vivid” could be used to describe good, or bad, dreams. The 2016 study in mice found that rapid eye movement (REM) sleep is correlated with forming long-lasting memories. “We were able to prove for the first time that REM sleep is indeed critical for normal spatial memory formation in mice,” the authors wrote.

Why You Struggle To Stay Awake When You’re Stressed

Maybe you’re going through a particularly gruelling period at work ― think tons of deadlines, responsibility on a major project or battling for a promotion. Simultaneously, you’re also feeling exhausted as hell.

Most people associate stress with feeling wired. But stress and fatigue also go hand in hand. It’s actually fairly common to feel the need to fall asleep when you’re incredibly high-strung, although nothing has been definitively confirmed in scientific literature as to why.

Experts do have some theories, however. Stress frequently impacts your sleep cycle, said Deirdre Conroy, clinical director of the Behavioural Sleep Medicine Clinic at Michigan Medicine’s Sleep Disorders Centers.

“When we’re under a lot of stress, the continuity and quality of the sleep can be affected,” Conroy said. “It might take longer to fall asleep, or we might have frequent or sustained awakenings during the night after we have fallen asleep.” Broken sleep can increase your feelings of fatigue during the day. 

Stress can also interfere with the quality of sleep while you’re out, leading to “a higher percentage of light stages of sleep across the night,” according to Conroy. Since your body typically recharges during periods of deeper sleep ― repairing tissue, resting muscles and boosting immunity ― you might feel like you’re not getting enough sleep.

You might also experience standard insomnia some nights, which will make you feel poorly rested.

“Stress is a well-known contributor to insomnia,” said Aric Prather, an associate professor in the Department of Psychiatry and Weill Institute for Neurosciences at the University of California, San Francisco.

“Stress exposure can lead to more cognitive arousal, like rumination about what happened, and so on,” Prather continued. “Related to this, it’s thought that stress likely leads to increased activation of the sympathetic nervous system ― the fight-or-flight response ― and this can impair your ability to relax.”

When Stress Leads To Extreme Fatigue

Sleepiness is one thing, but some people experience intense fatigue during periods of high stress to the point where it can be debilitating. Experts have a few theories as to why, the first being that the fight-or-flight response simply taxes the body’s energy levels.

“Because it is so metabolically expensive to keep the body on high alert, sleepiness may occur so that the body can replenish that energy,” Prather said. 

Others think that sleep is a coping mechanism for stress, because it can be so exhausting and unpleasant.

“Under periods of stress, many people choose to spend excess time in bed, and often fall asleep, as a way of escaping from the stress,” Prather explained. “Because sleep, at least in the short term, can provide some relief from the distress, sleeping behaviour can be reinforced.”

Prather said that if you consistently use sleep as a means to escape stressful life periods, wanting to climb into your covers can become increasingly hard to resist ― and habitual.

The last theory is that your brain simply can only handle so much stressful content.

“There’s the possibility that the brain can only hold so much emotional information, and sleep helps clear some space and help figure out which daily experiences need to be put in long-term memory storage and what can be discarded,” Prather said. “Stress can produce high-arousal emotional information, and thus sleep may be needed earlier than usual.”

How To Handle Sleepiness When You’re Stressed

First and foremost, if you’re unsure whether your sleepiness is normal, you should get it checked out by a doctor.

“Routine blood tests collected at a doctor’s visit are very important if you are experiencing chronic symptoms of insomnia,” Conroy said. “Abnormal levels of hormones, like thyroid-stimulating hormone, can affect how we feel during our waking hours.” 

Conroy also said to pay attention to your diet and fitness regimen. Skipping workouts and loading up on high-sugar or high-carb meals may make you sleepy or lead to an energy crash.

“Make sure you are drinking enough water, and have a regular exercise routine,” Conroy said.

You can also eliminate fatigue when you’re stressed by pacing your activities during your waking hours.

“Don’t overdo it or underdo it,” Conroy said. “Engage in some form of relaxation, and paying attention to avoid unhelpful thought patterns.” Thinking, “I’m never going to finish this,” or, “I am way too busy to take time out for myself” is going to keep you in the same, tired cycle.  

Prather said that you should make sure to carve out some “me” time ― no matter how many deadlines you have, or how big the project.

“Stressors can feel all-consuming, but they don’t have to be,” Prather said. “Scheduling things that you enjoy, like yoga or getting out in nature, can be really revitalising and stress-reducing.”

Yes: That midday break might help you go longer and be sharper. Prather said there’s “no sense ignoring how your body is feeling,” as it won’t go away by continuing to push yourself. Rest. Then, get back to it.

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Could Your Feather Duvet Be Making You Sick?

If you’ve started feeling unwell after digging out your winter duvet, you could be suffering from “feather duvet lung”, doctors have cautioned. 

The warning comes after a 43-year-old man was treated with severe lung inflammation that developed soon after he bought feather-filled bedding.

Martin Taylor, now 45, experienced increased fatigue and breathlessness after purchasing the bedding in 2016. His symptoms impacted everyday activities, such as walking up the stairs at home.

“I started getting dizzy spells on exertion,” Taylor commented in the BMJ case report. “There was a rapid decline in my health and the lack of a diagnosis after four appointments at the GP surgery was extremely distressing at the time.” 

After three months of ill health, a doctor referred Taylor to specialists at Aberdeen Royal Infirmary. There, he was quickly diagnosed with hypersensitivity pneumonitis (HP) – an inflammation of the air-sacks, which can be caused by an allergy to breathing in dust from duck or goose feathers found in duvets and pillows.

Stock image. 

Symptoms of HP include a cough, shortness of breath and sometimes fever and joint pains, according to the British Lung Foundation.

Sufferers may need to take anti-inflammatory medication for a few weeks or months. If they need to control the condition for longer, a doctor may recommend more drugs to reduce the risk of side effects associated with steroids.

The BMJ authors say it’s unknown how common HP caused by feather duvets is, because doctors rarely ask patients about feather bedding. 

“Healthcare professionals are typically taught to ask patients with respiratory symptoms whether they have pets at home, such as birds, but […] history taking does not usually extend to asking about feather exposure in duvets and pillows,” the authors said. “This is an important omission since the use of feather, rather than synthetic, bedding is common.” 

Taylor was given steroids to ease the inflammation and told to revert to synthetic bedding. After 12 months, his symptoms cleared up completely.

Researchers are now using his story to raise awareness of bedding allergies and so-called “feather duvet lung”. 

If you’ve experienced an unexplained change of health, it’s important to chat to your GP about your symptoms and any lifestyle changes you’ve made. 

Could Your Feather Duvet Be Making You Sick?

Stock image. 

If you’ve started feeling unwell after digging out your winter duvet, you could be suffering from “feather duvet lung”, doctors have cautioned. 

The warning comes after a 43-year-old man was treated with severe lung inflammation that developed soon after he bought feather-filled bedding.

Martin Taylor, now 45, experienced increased fatigue and breathlessness after purchasing the bedding in 2016. His symptoms impacted everyday activities, such as walking up the stairs at home.

“I started getting dizzy spells on exertion,” Taylor commented in the BMJ case report. “There was a rapid decline in my health and the lack of a diagnosis after four appointments at the GP surgery was extremely distressing at the time.” 

After three months of ill health, a doctor referred Taylor to specialists at Aberdeen Royal Infirmary. There, he was quickly diagnosed with hypersensitivity pneumonitis (HP) – an inflammation of the air-sacks, which can be caused by an allergy to breathing in dust from duck or goose feathers found in duvets and pillows.

Symptoms of HP include a cough, shortness of breath and sometimes fever and joint pains, according to the British Lung Foundation.

Sufferers may need to take anti-inflammatory medication for a few weeks or months. If they need to control the condition for longer, a doctor may recommend more drugs to reduce the risk of side effects associated with steroids.

The BMJ authors say it’s unknown how common HP caused by feather duvets is, because doctors rarely ask patients about feather bedding. 

“Healthcare professionals are typically taught to ask patients with respiratory symptoms whether they have pets at home, such as birds, but […] history taking does not usually extend to asking about feather exposure in duvets and pillows,” the authors said. “This is an important omission since the use of feather, rather than synthetic, bedding is common.” 

Taylor was given steroids to ease the inflammation and told to revert to synthetic bedding. After 12 months, his symptoms cleared up completely.

Researchers are now using his story to raise awareness of bedding allergies and so-called “feather duvet lung”. 

If you’ve experienced an unexplained change of health, it’s important to chat to your GP about your symptoms and any lifestyle changes you’ve made. 

My Insomnia Means I’m Afraid To Go To Bed

Getty Images

When sleeplessness first struck at 15, I put it down to two teenage staples: my diet of Pro Plus and excessive Tesco own-brand Red Bull, and staying up late on MSN (group name: ‘lates mates’). We wore our eye bags like badges of honour to school each day.

My diet has since changed for the better and MSN has long since disappeared but my ability to sleep has never improved. No matter what I try, insomnia has now loomed over half my life. I’m 28 now and, frankly, I’m tired of it.

During bad patches – which strike indiscriminately, regardless of how I’m feeling or what’s going on in my life – I’m afraid to go to bed, because I know what awaits: muffled sobs into my pillow, heart palpitations, and, if I close my eyes, a kaleidoscope of catastrophes that almost certainly won’t happen the next day. These nighttime anxieties start with the semi-rationalfear I’ll sleep through my commute and wake up at the end of the Thameslink in Luton but quickly veer into the absurd and morbid, spurred on by the never-ending stream of scientific discoveries linking lack of sleep with health concerns. It’s hard to think clearly at 4am. 

I’ve found the key to surviving work without rest is telling myself I’ve done it before and lived to tell the tale. Also, a lot of coffee.

Misery loves company but insomnia tends to make its sufferers feel isolated. It affects up to one in three people in the UK, and yet when I’m unable to sleep it’s easy to feel like I’m the only person unable to perform this basic human function. This isn’t helped by my boyfriend’s amazing ability to drift off in seconds. Lying next to him while he dozes makes me feel both helpless and useless. I often turn to a book (good), or my phone (bad, very bad), but I’ve got the whole array of night owl merch: teas, medication, meditation apps, even a metronomic sleep lamp that projects calming blue light. Using a combination of the above, I (eventually) either nod off or track the movement of time until the new day.

Regardless of how little I’ve slept and how dreadful I feel, I pride myself in always turning up to work – I try to not allow insomnia to define my day. During particularly intense spells, it fundamentally affects my ability to do or enjoy anything, in or out of the office. I’m fortunate to have an employer that encourages conversations around mental health and allows me to speak about how I’m feeling – and lets me leave on time to try my latest sleep-inducing endeavour (recently: Tibetan singing bowls placed on my back, or long runs until I feel exhausted). I’ve found the key to surviving work without rest is telling myself I’ve done it before and lived to tell the tale. Also, a lot of coffee. 

ITV news anchor Tom Bradby has been open about his terrible battle with insomnia, where he felt like a “zombie” and had to take five months off work. He recently called for the government and NHS to provide treatment for insomnia and other mental health conditions with the same “seriousness” as cancer. He’s absolutely right in that tiredness really does test the elastic limits of your sanity (see: me taking pictures of the back of my head when I was convinced my scalp was slithering off after an ill-timed 3am sleeping pill.)

Tom’s honesty about his insomnia crisis shows how the condition isn’t just about ‘feeling tired’. Insomnia chips away at everything: your ability to be fully present, your concentration, your enjoyment of relationships and time with the people you love. You feel like you are no longer truly yourself, and most frustratingly, there’s the gnawing sense that everything is as simple (if only) as a good night’s sleep. 

Bradby’s sudden onset sounds far more traumatic than my sleep problems, which have been with me for 14 years – and have even been known to disappear for glorious extended periods. In these months, I feel so much better in myself, like the lights are fully switched on and I’m less numb to the world – and I feel guilty for ever complaining. But then, just when I start to rest on my well-rested laurels, it returns. The first few nights of a new bout feel especially upsetting as I can remember exactly what I’m missing. Hello darkness, my old friend.

Insomnia aside, I know I’m fortunate with my health, and I know how lucky I am to be able to say that.

However, I must say there’s a small handful of surprising positives I’ve found from my condition. I’m able to tear through books because I have so many more hours in a day. My ability to (just about passably) function on no sleep is, apparently, excellent training should I ever have children. I’m also a great person to get a reaction out of if you ever want someone to join you in rage, tears, or even just mildly hysterical laughter – I once wept at the gesture of an elderly man pulling out a chair for his dining partner at a restaurant. 

Insomnia aside, I know I’m fortunate with my health, and I know how lucky I am to be able to say that. My mum is recovering from ovarian cancer, which puts my sleep gripes into vital perspective. I’m continuing to plough through new treatments, including gong baths, CBD oil, and intense non-fiction, and one day, I hope one of the so-called cures, or pills, or thought patterns will help me sleep well. Until then, I’ll try anything.

Celia Jones is a writer and PR manager. Follow her on Twitter at @celia_e_jones

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What To Do If Your Partner Has Totally Different Sleep Habits

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Why Am I Tired All The Time? We Asked A Doctor When To Seek Help

Are you tired of feeing tired? It could be a sign that you’re a bit run down, you’re iron deficient or you’ve got an underlying sleep disorder. In fact, it could be a symptom of hundreds of different illnesses and conditions – both physical and psychological.

We’re leading increasingly busy lives (to the point where some of us are forced to schedule in free time), we work long hours, we’re staying up late scrolling on our phones – so it’s no surprise tiredness is rife. The issue even has its own acronym TATT, which stands for “tired all the time”. Sound familiar?

The Royal College of Psychiatrists suggests that at any given time, one in five of us feel unusually tired, and one in 10 have prolonged fatigue – with women more impacted than men. But when is your tiredness cause for concern or signal of a more serious health issue? And at what point does day-to-day tiredness progress into full-on fatigue? Here’s when it might be worth seeking help.

Tiredness is one of the most common symptoms people present with to doctors, says Dr Jeff Foster, a private GP specialising in men’s health. It’s medically described as a lack of (or decreased) energy, and physical or mental exhaustion. Between 10-18% of people in the UK report tiredness lasting one month or longer, according to NICE, which provides evidence-based guidance to the NHS – and it can impact everything from your work and family life to romantic relationships and socialising.

When it comes to ‘curing’ tiredness, sometimes it’s as simple as looking at a person’s lifestyle and suggesting tweaks. “Many people have unrealistic expectations about what they can achieve, or have poor diets, or poor sleep, or do no exercise,” says Dr Foster. Tiredness can also be a side effect of some types of medication – ask your GP or pharmacist if you are unsure on this.

But in a small number of people tiredness can be a sign of an underlying condition or something more serious. “The key is to look at other symptoms or signs when a patient presents as tired to see if it matches an underlying medical problem,” Dr Foster tells Huffpost UK.

In his experience, the most common causes of tiredness among patients are lifestyle-based – typically as a result of sleep deprivation, diet or chronic alcohol use. But they can also be psychological – for example as a result of mental health problems like depression and anxiety – and pathological, which refers to a range of underlying conditions such as diabetes, infections (such as glandular fever), anaemia, sleep apnoea, underactive thyroid, menopause in women and low testosterone in men.  

As Dr Foster explains: “Tiredness becomes a worry when either it impacts on your ability to maintain your activities of daily living, or it becomes associated with other symptoms such as night sweats, increased thirst or weight changes.”

Other red flags, as suggested by NICE, include coughing up blood, struggling to swallow food or drink (or not being able to swallow at all), rectal bleeding, finding a breast lump, or postmenopausal bleeding. If you experience either of these alongside tiredness you should speak to your GP urgently.

Rarer causes of tiredness can include chronic headaches or other forms of chronic pain syndrome; fibromyalgia; renal or liver disease; heart failure; or cancer. And the latter group of illnesses shouldn’t go untreated.

“Tiredness in most cases is normal and related to doing too much activity or not sleeping properly,” Martin Ledwick, Cancer Research UK’s head information nurse, tells HuffPost UK. “But like all health problems, it should be investigated if it is persistent, can’t be easily explained or is combined with other persistent health problems that are unusual for you.”

Where tiredness is simply a result of your lifestyle, there are meaningful changes you can make. “It is very common that we simply expect too much of our bodies and devote too little time to looking after ourselves,” says Dr Foster. He advises spending less time on mobile phones (and screens in general) – “people need to log off from work when they hit the evening” – as well as getting at least six to seven hours of good quality sleep, and eating properly and frequently. “This means three meals a day,” he continues. “It seems obvious but on closer questioning, it is so often missed.” 

Exercise is obviously crucial for boosting energy levels – “most people spend their day in front of a screen sitting still,” he adds, “the human body does not like this and exercise helps us sleep, produces endorphins, regulates hormones and metabolism and prevents tiredness”.

And his last prescription might come as a surprise to some, but is crucial too. “We need to socialise and get out of the office,” he says. “This provides essential de-stressing and helps us unwind. The body feels less tired when our brain is not wound up and stressed.”

Why The Spare Room (Or Sofa) Can Be A Life-Saver For Sleep-Deprived Parents

All new parents know how tiredness takes over when you have a baby. It’s not just for the ‘lols’ that we joke about mainlining coffee and swap stories of all the mind-boggling WTF things we’ve done while sleep-deprived – such as the time I forgot to wear any trousers to a doctor’s appointment.

But what isn’t talked about, quite so much, is how you cope with that tiredness at home – practically-speaking. Especially if you have to get up for a full day of work the next day. 

One option, as discussed on a recent Mumsnet thread, is utilising the spare room or sofa. Of course, this is only possible if there are two parents involved and you have the luxury of two pairs of hands (can we take a moment here to glorify those who do it all single-handed, for they are true heroes).

The mum-to-be who brought up the topic on the forum unlocked many different opinions. Because when it comes to sleep, things really aren’t that simple. 

She explained she was 40 weeks pregnant with her first child, and her partner would be taking two weeks leave before returning to work full-time. “He said that after paternity leave has finished, he’ll ‘have to’ sleep in the spare room as he won’t be able to function at work with such broken/lack of sleep,” she wrote.

“I think that is slightly unreasonable as I’ll be knackered, too. How do others deal with night times when their partner goes back to work?”

“A sensible plan”

One said it was a “sensible” plan, particularly because the woman who brought up the issue had also revealed she was planning to breastfeed exclusively. She suggested they could compromise – “weekends he’s in with you and weeknights he sleeps in the spare room” – adding that the mum and baby can sleep in the day, but he can’t at work. “Broken sleep is hell, so if one of you is well rested it does help,” she wrote.

“He does the early feed”

Another option shared by a mum was that the working partner sleeping in the spare room should get up after the first early morning feed with the baby and do a nappy change – then let them play while they get ready to leave for work. “You stay in bed for this,” she said. “He can then pop the baby back into bed before he leaves for work.”

“Split it 50-50”

But others said that it should be split 50/50 – and that a partner leaving the mother to wake through the night and then look after the baby during the day was “selfish”. “My partner, like millions of others, both worked and did a share of night waking,” one person wrote.

… And what does this tell us? That what works for you, might not work for others. I have friends who, on having children, started sleeping apart, even when they hadn’t planned to. Because it can help – as long as you share the uninterrupted nights, too. Especially if you’re co-sleeping with a tiny baby, who grows into a wriggling toddler. 

Just this morning, my husband’s alarm went off at 6am after a night spent being kicked in the head by our three-year-old son. He said bleakly that he feels more tired in the mornings now than before he goes to bed each night.

My response, knowing that he has to go off for a stressful day of teaching 30 kids at primary school? “You need to start sleeping on the sofa.”

Because the simple truth is: if it works, it works. And sometimes, that spare room or sofa might just be a life-saver.