Why you wake up during the night and tips to 'reduce disruptions and get better rest'

Waking up during the night is common, but it can be the start of a restless night if you can't get back to sleep.

Dietitian Kiara Lipschitz from Youth & Earth has shared essential advice for individuals experiencing sleep difficulties and frequent nighttime wakings.

Many Britons find themselves awake during the night

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She recommended limiting caffeine and alcohol before bed to get a more peaceful night's rest.

The expert explained: "Sleep struggles or frequent waking can often stem from stress, environment or habits. Maintaining a consistent sleep schedule, creating a cool, dark and quiet bedroom and limiting caffeine and alcohol intake in the evening can support better rest."

Another way Britons can get a deep sleep comes much earlier in the day, as getting outside in the morning can help regulate your circadian rhythm.

Kiara continued: "Getting 30 minutes of natural light early in the day and practising good sleep hygiene, like relaxing before bed and avoiding screens, may also help reduce disruptions."

Adults are recommended to get seven to nine hours of sleep each night. Getting less than this has been linked with poor health.

Not only is mood and decision-making affected by a lack of sleep, it can make weight management more difficult, and even weaken the immune system.

Kiara continued: "Good sleep supports both mental and physical health. It is associated with better concentration, mood stability and memory retention, while also allowing the body to repair and restore energy.

"Over time, consistent, quality sleep can contribute to healthier weight management, a more resilient immune system and improved overall wellbeing. It's an essential part of feeling and functioning at one's best."

Getting out in the daylight can help you drift off more easily at night

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Britons may notice themselves struggling to get up in the mornings or feeling generally more tired in the winter months, and there is a reason for this.

Sleep expert and managing director of Woolroom, Chris Tattersall, explained winter weather can impact sleep quality.

He said: "When the number of daylight hours decreases, our bodies produce more melatonin; the hormone responsible for making us feel sleepy. Many Britons therefore feel tired earlier and need more sleep to feel refreshed for the new day."

This is why it is even more important to practice good sleep hygiene when the days are shorter.