Latest news with #HeatherDarwall-Smith
Tom's Guide
07-08-2025
- Health
- Tom's Guide
This is the exact time Americans fall asleep — but here's how to find the 'right' bedtime for you
Whether you've stuck to the same bedtime for years, or found that it's varied as you've dealt with the changes life can throw at us (like changing jobs, having kids, or health issues), you may have wondered how yours compares to everyone else. Well, now you can find out: a new survey has revealed the average time Americans fall asleep, as well as the time people begin their bedtime routines and when they actually make it into bed. The research even reveals how many mornings a week people regret late nights, and what tends to keep them up. Here, we delve deeper into the survey findings, and speak to Heather Darwall-Smith, a UKCP psychotherapist specializing in sleep and neurodiversity, and author of How to Be Awake, to find out whether there is, in fact, an ideal bedtime for you (and what contributes to this), the importance of sleep regularity and how to create a consistent sleep schedule. There's more to getting good sleep than simply buying one of the best mattresses; here's what you need to know. The survey, conducted on behalf of Avocado Green Mattress, has provided insight into the bedtime habits of Americans — including the exact time people fall asleep. The survey of 2,000 of the general population found that on average, respondents begin their nighttime routine at 10.15pm, and are in bed at 10.36pm, meaning they spend 21 minutes preparing for sleep before climbing under the covers. However, the results showed that the average time people actually fall asleep is 11.18pm. This later time indicates that, on average, it takes approximately 40 minutes between snuggling up in bed and actually dropping off. And, if you've ever regretted a late night, you're aligned with plenty of other Americans. The survey found that respondents have three mornings a week where they awaken wishing they'd gone to bed earlier. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Those who remained awake later than intended gave a variety of reasons for the delay in going to bed. Almost a third (29%) said chores and other things they need to take care of keep them up, while around a fifth (21%) responded that night is their favorite time of the day. Another 15% want to put off the inevitable (in this case having to go to work the next day), saying they stay up late so they don't "fast-forward" to the workday. Finally, 13% of respondents indicated that they were prioritizing their relationship, saying it was the only time they were able to connect with their partner. When it came to partners and sleep, of the 46% of respondents who share a bed with theirs, only 49% said they sleep better when said partner is next to them in bed. Of the 14% who sleep worse with their bedfellow, the main culprit by far (63%) was a partner's snoring. If you read the results of the survey above and are aghast at a bedtime as late as 11.18pm, it may mean your sleep chronotype is 'lark' (a morning person) Alternatively, if it feels a little early to you, you could be an 'owl' (an evening person). "Larks have an advanced circadian rhythm, meaning their bodies naturally want to go to bed earlier and wake up earlier. Their ideal bedtime would be in the range of 9pm to 11pm to get a full 7-9 hours," explains Darwall-Smith. Meanwhile, she says, "Owls have a delayed circadian rhythm, preferring to go to bed later and wake up later. Their ideal bedtime is typically much later, often between 12am and 2am." This means that "the 'right' bedtime really depends on your personal clock!" Darwall-Smith adds. Whichever your chronotype, it is worth noting that too many late nights staying up past 12.30am may negatively impact your health. A recent study published in Health Data Science, where researchers analyzed the sleep data of 88,461 adults and found that "irregular bedtime (after 00:30) was linked to a 2.57-fold higher risk of liver cirrhosis," and that less daily stability in bedtime "increased the risk of gangrene by 2.61 times." If you're concerned that you might not be hitting the 'perfect' bedtime, there's no need to worry too much. Keeping a consistent bedtime matters more than the actual time you're going to bed. Experts say that going to bed at the same time each night (and not varying that by more than 30 minutes throughout the week) reinforces our circadian rhythm (our internal clock that regulates our sleep-wake cycle), which helps us get deeper, more restorative sleep. "Think of it like this: your body has a master clock inside called your circadian rhythm. When you go to bed and wake up at the same time every day, you're telling that clock to stay on track. Research from including from places like the (US) National Sleep Foundation highlights that this consistency is more important than the specific time you go to bed," says Darwall-Smith. "Irregular sleep schedules, even if you're getting enough sleep overall, can lead to what's known as 'social jet lag,' which is linked to an increased risk of health issues like obesity and heart disease," she adds. Sticking to your regular bedtime can even contribute to a longer life. A recent study showed that "higher sleep regularity" was associated with a 20%-48% lower all-cause mortality risk. "To determine your chronotype, pay attention to when you naturally feel tired and when you wake up without an alarm over a period of a couple of weeks," says Darwall-Smith. She adds that holidays can be helpful for doing this, as long as factors like jetlag, later meals and alcohol don't get in the way. An alternative is to try an online chronotype quiz like the Munich Chronotype Questionnaire. As a general guide Darwall-Smith explains that for 'larks': "Your ideal bedtime is early. You should aim to be in bed between 9pm and 11pm. To create a consistent schedule, listen to your body's early cues for sleepiness." Meanwhile, for 'owls': "You are naturally wired to go to bed later. Your ideal bedtime is often between 12am and 2am. To create a consistent schedule, try to work with your natural inclination and avoid forcing yourself to go to bed too early." Making sure you wake up at the same time every day is just as important as a consistent bedtime for your circadian rhythm. And, if you have burned the midnight oil the night before, it's better not to press the snooze button in the morning. "If you go to bed later than usual, it's super important to still wake up at your regular time in the morning," Darwall-Smith agrees. "Your wake-up time is like the anchor for your entire sleep cycle. By getting up at the same time, you're resetting your internal clock and strengthening the signal for melatonin, the 'sleepy' hormone. This helps you get tired at your normal bedtime the next night, preventing you from getting stuck in a cycle of going to bed later and later," she says. Darwall-Smith adds that we don't have to stress over one bad night because "your body will naturally adjust its 'sleep architecture,' or the different stages of sleep, to prioritize what you missed. So you might get more deep, restorative sleep over the next few nights to make up for it. It's a gradual process, not an immediate fix, but your body knows what it's doing." One of the most straightforward ways to keep a regular sleep schedule involves also being consistent in the period of time beforehand. This is known as a nightime routine. The idea is to create a series of cues for your body and brain, indicating that it's time to relax and go to sleep. At the same time, these activities should be relaxing themselves (so drinking stimulating coffee and listening to hardcore rave music isn't ideal). "A nighttime routine is helpful because it signals to your body that it's time to wind down and prepare for sleep. This series of predictable, calming activities—such as reading, taking a warm bath, or meditating—helps to lower your heart rate and quiet your mind," explains Darwall-Smith. She adds, "This is often referred to as a 'sleep hygiene' practice. It conditions your brain to associate these activities with sleep, making it easier to fall asleep and stay asleep consistently."
Scottish Sun
19-06-2025
- Health
- Scottish Sun
From buying better bedding to keeping your PJs ON – all the surprising ways to keep cool at night in a heatwave
Scroll down to read how to make your fan more effective HOT AND HEAVY From buying better bedding to keeping your PJs ON – all the surprising ways to keep cool at night in a heatwave Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) STRUGGLING to sleep in the heat? With the mercury set to hit 33C this week, getting some decent shut-eye can become a challenge. Sign up for Scottish Sun newsletter Sign up 4 Getting to sleep in the heat can be difficult Credit: Shutterstock But there are tricks you can try to help you nod off. Sleep specialist Heather Darwall-Smith, author of How To Be Awake (So You Can Sleep Through The Night), offers tips on kipping in a heatwave . . . BLOCK THE SUN: UK homes are designed to retain heat so you stay toasty in winter. But this can backfire when temperatures rise. To keep cool at night, block heat from bedrooms during the day. Heather says: 'The ideal ambient temperature for sleep is around 18C. 'Shutting blinds — ideally blackout ones — closing windows and drawing curtains by mid-morning can block sun out. At night, when it's cooler, you can open windows at opposite sides of your home to create a breeze tunnel.' BETTER BEDDING: Swap polyester sheets for thinner, breathable bedding such as cotton, linen and bamboo, which let air circulate and wick away moisture when body temperature rises. Heather says: 'Breathable materials improve heat dissipation. The 5 surprising reasons you might not be sleeping - and all are lurking in your home Polyester traps heat and moisture. If allergies allow, swap foam pillows for feathers as they are cooler.' KEEP PJs ON: It might seem contrary, but sleeping in the buff can be detrimental when it's hot. If you perspire heavily, being naked can lead to sweat remaining on the skin, which might actually raise your body temperature even further. 4 Sleeping naked is not the best idea when it's hot Credit: Getty Heather says: 'Sleep naked only if your sheets are breathable. Otherwise, loose, comfortable cotton pyjamas can help wick sweat away.' COOL YOUR CORE: Lowering your body's core temperature before bed can help set you up for a much better sleep. Heather advises: 'Try a lukewarm shower about an hour before bed. 4 Try having a lukewarm shower about an hour before bed Credit: Getty "This supports the body's natural temperature drop as it triggers your body to cool itself more effectively. 'Avoid freezing water or ice baths. "Cooling sprays with menthol from supermarkets can trick your brain into feeling colder. "Apply to pulse points like wrists.' HANDY HACKS: Use quick, cooling techniques in bed to lower your temperature instantly. Heather says: 'Try flipping your pillow when it heats up as temperature differences on the cooler side can cue the body for sleep. 'Or put a damp flannel in the fridge before bed and drape it over your chest or forehead. "Freeze soft toys wrapped in plastic bags for children to cuddle.' GET MOVING: If you have a downstairs room, try sleeping there — or on the floor, where it may be cooler. Heather says: 'Sleeping lower to the ground can help, as heat rises.' ADD ICE: Most UK homes don't have air conditioning, but you can make your own using a basic fan. 4 Put a bowl of ice cubes in front of a fan to make it more effective Credit: Getty Fill a bowl with ice cubes and put it in front of a fan so air blows over the ice. As it melts, chilled air will circulate the room. Or place a large bottle of frozen water covered with a damp towel in the air stream. Unlock even more award-winning articles as The Sun launches brand new membership programme - Sun Club.
The Independent
25-02-2025
- Health
- The Independent
Your sleep is affected by what you do during the day. Here's how
Sleep is crucial to mental and physical health - and yet many people struggle with it. Now, experts claim that your daily routine may well be key to establishing better rest at night. Although it sounds almost counterintuative, what you do - or don't do - during the day can have a huge impact on your sleep overnight. Psychotherapist and sleep expert Heather Darwall-Smith said: 'We often think of sleep problems as something that starts when we get into bed, but in reality, how we live during the day plays a huge role in how well we sleep at night,' she says. 'If you're lying awake at 3am staring at the ceiling, trying to will yourself into sleep, stop fighting. Sleep isn't something you can force.' Darwall-Smith, whose new book How To Be Awake is about to be published, explains that sleep involves two processes – firstly, your circadian rhythm, the internal body clock that tells you when to feel awake and sleepy based on light, movement and routine, and secondly your homeostatic sleep pressure. This is linked to a chemical called adenosine, which builds in your brain from when you wake, increasing your need for sleep. 'The longer you're awake and active, the stronger this sleep pressure becomes,' she says. 'At night, high adenosine levels help you fall asleep naturally. 'Both processes work together across the 24 hours of the day and night to open a window for sleep. If you haven't built enough sleep pressure or your body clock is out of sync, sleep can feel elusive no matter how much you want it.' In addition, our relationships help shape our nervous system and can also impact sleep, she explains. 'A difficult conversation, unresolved tension, or feeling unseen can all follow us into the night,' she says. 'So instead of obsessing over how to sleep better, flip it on its head to think: How can I be awake in a way that makes sleep happen naturally?' Here's her advice on how to do it… 1. Get up at the same time every day Darwall-Smith explains that your body clock thrives on consistency, so when wake-up time shifts – sleeping in after a restless night or waking early some days and late on others – it throws off the entire sleep-wake cycle. A stable morning wake time sets the timing for sleep pressure to build correctly, so by evening your body is naturally ready to rest. 'If you only change one thing to improve your sleep, let it be this,' she advises. 'This single habit anchors your circadian rhythm, reinforcing when you should feel awake and when your body should start winding down for sleep.' To help achieve such consistency, she suggests sticking to a regular wake-up time – weekends included; exposing yourself to daylight as soon as possible (this tells your brain it's time to be awake); and resisting the urge to make up for lost sleep, as extra time in bed can weaken sleep pressure, making the next night harder. 2. Start the day mindfully How you wake up shapes how you sleep, so if you wake to a blaring alarm and then scroll through your phone before getting up, the first thing your body experiences each morning is a stress response, and you're setting yourself up for a day of stress and a night of restless sleep, warns Darwall-Smith. 'Your circadian rhythm relies on clear signals in the morning – consistent timing, light exposure, and movement all anchor this process to work in tandem with signals 12-14 hours later that start the countdown to sleep,' she explains. As well as getting up at the same time every day, she recommends stepping outside or sitting by a window as soon as possible, as morning light anchors your body clock. Swap your alarm for a sunrise clock, or set a gentler tone that doesn't make your heart race, and do your best not to feel rushed. She explains: 'Slowing down – taking time for breakfast, moving with intention, and starting the day mindfully – reduces stress. A calmer morning sets the tone for a more balanced day, which supports better sleep at night.' 3. Give your brain a break If you fill every moment of the day with tasks and constant input, your brain won't get the chance to slow down. So at bedtime, instead of resting, your mind goes into cognitive overload and will process everything at once – rehashing conversations, unfinished tasks and old worries. To avoid this, Darwall-Smith advises taking real breaks during the day, where there's no scrolling and no filling every spare moment. Give your mind room to wander by daydreaming, staring out of the window, going for a short walk without your phone, and creating 'mental off-ramps' where you downshift by dimming the lights, reading, stretching, or listening to something soothing. 'When you allow moments of mental white space during the day, your brain won't ambush you with thoughts at night,' she promises. 4. Make day different to night If you've spent all day sitting still and scrolling, your body might not feel ready to sleep, Darwall-Smith points out. 'Sleep happens when there's a clear difference between wakefulness and rest – but if you've been in a low-energy, low-movement state all day, there's no strong contrast,' she explains. But you don't have to do vigorous exercise to create day and night contrast – Darwall-Smith says research shows small movements – fidgeting, stretching, shifting in your seat – help regulate your body clock and sleep pressure. So she advises standing up every hour, even if it's just to stretch, walking or moving while you talk on phone calls and in meetings, and embracing fidgeting – 'It's your body's way of keeping itself engaged,' she says. 5. Acknowledge unprocessed emotions Unresolved emotions don't just vanish when you close your eyes, and insomnia can be the result, says Darwall-Smith. She says it's important to shake off tension, do a few deep breaths, let your system know it's OK to relax, and create a ritual that says the day's over, with a warm drink and dim lighting. 'Acknowledge what's there,' she advises. 'You don't need to solve everything before bed, but finding ways to name and process this helps.' 6. Settle yourself If you're feeling emotionally or physically unsettled, you'll remain on high alert, Darwall-Smith warns. 'A nervous system stuck in alert mode doesn't prioritise sleep,' she stresses. Acknowledge what's making you feel uneasy and use deep breathing, weighted blankets and grounding exercises to help you feel safer, she suggests. 7. Don't chase sleep Darwall-Smith points out the harder you try to control sleep, the more elusive it becomes. So she suggests ditching your sleep tracker if it's stressing you out, letting go of any rigid rules about your bedtime routine, and shifting the focus to your waking hours. 'Hyper-focusing on sleep can turn it into a performance when it's meant to be a natural, unconscious process,' she says. 'Instead of trying to fix sleep, try being awake in a way that lets sleep happen naturally. Sleep isn't the goal – living in a way that invites rest is.' But she stresses that if you consistently struggle with sleep despite making changes, you may have a sleep disorder and it's worth speaking to a healthcare professional. 'If sleep feels like a battle every night, you don't have to figure it out alone – help is available,' she says. How To Be Awake (So You Can Sleep Through The Night) by Heather Darwall-Smith is published by Harper NonFiction on February 27, priced £16.99.
The Independent
24-02-2025
- Health
- The Independent
This is how your sleep is affected by what you do during the day
If you're struggling to sleep, the key to your insomnia may be hidden within your daily routine. What you do – or don't do – during the day can have a profound effect on your sleep at night, explains psychotherapist and sleep expert Heather Darwall-Smith. 'We often think of sleep problems as something that starts when we get into bed, but in reality, how we live during the day plays a huge role in how well we sleep at night,' she says. 'If you're lying awake at 3am staring at the ceiling, trying to will yourself into sleep, stop fighting. Sleep isn't something you can force.' Darwall-Smith, whose new book How To Be Awake is about to be published, explains that sleep involves two processes – firstly, your circadian rhythm, the internal body clock that tells you when to feel awake and sleepy based on light, movement and routine, and secondly your homeostatic sleep pressure. This is linked to a chemical called adenosine, which builds in your brain from when you wake, increasing your need for sleep. 'The longer you're awake and active, the stronger this sleep pressure becomes,' she says. 'At night, high adenosine levels help you fall asleep naturally. 'Both processes work together across the 24 hours of the day and night to open a window for sleep. If you haven't built enough sleep pressure or your body clock is out of sync, sleep can feel elusive no matter how much you want it.' In addition, our relationships help shape our nervous system and can also impact sleep, she explains. 'A difficult conversation, unresolved tension, or feeling unseen can all follow us into the night,' she says. 'So instead of obsessing over how to sleep better, flip it on its head to think: How can I be awake in a way that makes sleep happen naturally?' Here's her advice on how to do it… 1. Get up at the same time every day Darwall-Smith explains that your body clock thrives on consistency, so when wake-up time shifts – sleeping in after a restless night or waking early some days and late on others – it throws off the entire sleep-wake cycle. A stable morning wake time sets the timing for sleep pressure to build correctly, so by evening your body is naturally ready to rest. 'If you only change one thing to improve your sleep, let it be this,' she advises. 'This single habit anchors your circadian rhythm, reinforcing when you should feel awake and when your body should start winding down for sleep.' To help achieve such consistency, she suggests sticking to a regular wake-up time – weekends included; exposing yourself to daylight as soon as possible (this tells your brain it's time to be awake); and resisting the urge to make up for lost sleep, as extra time in bed can weaken sleep pressure, making the next night harder. 2. Start the day mindfully How you wake up shapes how you sleep, so if you wake to a blaring alarm and then scroll through your phone before getting up, the first thing your body experiences each morning is a stress response, and you're setting yourself up for a day of stress and a night of restless sleep, warns Darwall-Smith. 'Your circadian rhythm relies on clear signals in the morning – consistent timing, light exposure, and movement all anchor this process to work in tandem with signals 12-14 hours later that start the countdown to sleep,' she explains. As well as getting up at the same time every day, she recommends stepping outside or sitting by a window as soon as possible, as morning light anchors your body clock. Swap your alarm for a sunrise clock, or set a gentler tone that doesn't make your heart race, and do your best not to feel rushed. She explains: 'Slowing down – taking time for breakfast, moving with intention, and starting the day mindfully – reduces stress. A calmer morning sets the tone for a more balanced day, which supports better sleep at night.' 3. Give your brain a break If you fill every moment of the day with tasks and constant input, your brain won't get the chance to slow down. So at bedtime, instead of resting, your mind goes into cognitive overload and will process everything at once – rehashing conversations, unfinished tasks and old worries. To avoid this, Darwall-Smith advises taking real breaks during the day, where there's no scrolling and no filling every spare moment. Give your mind room to wander by daydreaming, staring out of the window, going for a short walk without your phone, and creating 'mental off-ramps' where you downshift by dimming the lights, reading, stretching, or listening to something soothing. 'When you allow moments of mental white space during the day, your brain won't ambush you with thoughts at night,' she promises. 4. Make day different to night If you've spent all day sitting still and scrolling, your body might not feel ready to sleep, Darwall-Smith points out. 'Sleep happens when there's a clear difference between wakefulness and rest – but if you've been in a low-energy, low-movement state all day, there's no strong contrast,' she explains. But you don't have to do vigorous exercise to create day and night contrast – Darwall-Smith says research shows small movements – fidgeting, stretching, shifting in your seat – help regulate your body clock and sleep pressure. So she advises standing up every hour, even if it's just to stretch, walking or moving while you talk on phone calls and in meetings, and embracing fidgeting – 'It's your body's way of keeping itself engaged,' she says. 5. Acknowledge unprocessed emotions Unresolved emotions don't just vanish when you close your eyes, and insomnia can be the result, says Darwall-Smith. She says it's important to shake off tension, do a few deep breaths, let your system know it's OK to relax, and create a ritual that says the day's over, with a warm drink and dim lighting. 'Acknowledge what's there,' she advises. 'You don't need to solve everything before bed, but finding ways to name and process this helps.' 5. Settle yourself If you're feeling emotionally or physically unsettled, you'll remain on high alert, Darwall-Smith warns. 'A nervous system stuck in alert mode doesn't prioritise sleep,' she stresses. Acknowledge what's making you feel uneasy and use deep breathing, weighted blankets and grounding exercises to help you feel safer, she suggests. 6. Don't chase sleep Darwall-Smith points out the harder you try to control sleep, the more elusive it becomes. So she suggests ditching your sleep tracker if it's stressing you out, letting go of any rigid rules about your bedtime routine, and shifting the focus to your waking hours. 'Hyper-focusing on sleep can turn it into a performance when it's meant to be a natural, unconscious process,' she says. 'Instead of trying to fix sleep, try being awake in a way that lets sleep happen naturally. Sleep isn't the goal – living in a way that invites rest is.' But she stresses that if you consistently struggle with sleep despite making changes, you may have a sleep disorder and it's worth speaking to a healthcare professional. 'If sleep feels like a battle every night, you don't have to figure it out alone – help is available,' she says. How To Be Awake (So You Can Sleep Through The Night) by Heather Darwall-Smith is published by Harper NonFiction on February 27, priced £16.99.
