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routine and enjoying every extra minute of
unusually warm nights and longer days.
The hot and sticky nights of 2018 also
left many of us struggling to get enough
sleep.
But, if you're finding a hectic social life,
as well as longer days, extra daylight and
hot weather are playing havoc with your
sleep routine at this time of year, read on
for tips to help you get you back on track:
STICK TO A ROUTINE: Many of us
welcome the longer summer days - lifting
our spirits after the darker autumn and
winter nights. But, socialising aside, the
lighter evenings - up to around 10pm -
can make it difficult to wind down and
get to sleep. Start your usual evening
and sleep routine about an hour or so
before you go to bed - you could even
consider closing the curtains or blinds in
your bedroom, and elsewhere if possible,
to help limit your exposure to daylight and
help you wind down.
KEEP IT DARK: Blackout blinds or curtains
will help prevent the early morning sunrise
at this time of year from waking you up,
as well as keep out the longer, lighter
summer evenings. Keeping the blinds
drawn during the day can help to keep the
bedroom cooler at night, preventing the
sun's heat warming it up and so making
for a restless, sweaty night.
KEEP IT COOL: Along with a dark
bedroom, opt for just a cotton sheet or
a summer duvet, which has a lower tog
rating. Putting a clean pillow case in the
fridge before you go to bed, snuggling up
to a hot water bottle full of ice cold water
and running an electric fan with a tray of
ice cubes in front of it, can all help cool
you down on those hot summer nights,
too. And, if you're not a hay fever sufferer,
opening windows and interior doors to
create a through draught for an hour, or
continued over
A good mattress is key to a good night's sleep, so does
the way you sleep in your bed. Snoring is often triggered
by sleeping flat on your back because in that position your
airway is more prone to becoming compromised. This
could be down to the weight of your neck pressing down
(especially if you're overweight), or gravity affecting the
tissues in your throat, stopping you from breathing properly.
Scientific studies have shown that sleeping on your
side can hugely reduce the time you spend snoring, as
well as the intensity of it. If you sleep with a partner, ask
them to help. If they catch you sleeping on your back,
get them to give you a nudge. After a while, you should
find that you're learning to sleep on your side. You can
also invest in a sleep position device - things like postural
alarms, vibrating neck bands, and bumper belts. But if you want to try an
inexpensive alternative, find a tight-fitting t-shirt with a chest pocket. Wear it
back to front, and place a tennis ball in the pocket. Whenever you roll onto your
back, you'll begin to feel uncomfortable, and naturally shift back onto your side.
Also, lifting the position of your head by 20-30 degrees can help reduce
snoring. An adjustable bed will achieve this, or use sleep wedges. You can find
anti-snoring pillows in plenty of high street shops, as well as online.
If changing your sleeping position doesn't affect your snoring, try Snoreeze
Throat Spray, which targets the main cause of snoring - the vibration of soft
tissue at the back of the throat. The thermo-gel formula lubricates the throat for
up to eight hours, ensuring you get the sleep you need.
A total snore