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Telegraph
4 days ago
- Health
- Telegraph
The best exercises to do if you want a good night's sleep
Sleep comes easily to me: in meetings, while filling out online forms, at the ballet, when anyone explains anything connected with personal finance. However, once in bed, a lot of this natural gift leaves me. You will often find me pointlessly lively between 3am and 4am, having woken up half-bonkers with worries about anything from roof repairs to our purpose on earth. One thing that has always helped is my sessions lifting weights in the gym. There is something uniquely exhausting about strength training and, at 61, I now do something taxing with my muscles at least three times a week. These are the nights when my wake-ups are less disturbing and finding the door that leads back to dreamland is easier. And now it seems that science is on my side. Newly published analysis carried out in Mahidol University, Bangkok, found that among older people (the over-60s) with insomnia, strength training – lifting, pushing and pulling – is superior to aerobic work as a means of improving slumber. One theory behind this is that tensing and relaxing our muscles may resemble a classic and very effective late-night sleep technique. Why is strength training so helpful for sleeplessness? Prof Kevin Morgan of the Loughborough University Clinical Sleep Research Unit has been working on sleep for decades. He says progressive muscle relaxation (PMR) – the scrunching and relaxing of muscle groups across the body, is much like the action we perform while resistance training. The technique involves clenching, holding and unclenching muscle groups. Recommended by the NHS, among others, the process can start at the feet, move up to the calves and culminate at the head, for example, leaving us loose and open to sleep. It was developed in the US at the start of last century and is now common practice as a remedy for insomnia. Prof Morgan speculates that weight training may mimic the effect of PMR (each exertion is a brief hold, tense and release) and suggests that if you wanted to maximise this, it may be worth working the larger muscle groups. Once this is completed, he says, 'bigger muscles may be more relaxed than they otherwise would be'. Why timing is so important If you want to maximise the power of your resistance training as a sleep aid, it's worth thinking carefully about timing your sessions in a regular slot every day. Because exercise is such a powerful body-clock leader, picking a time and sticking to it is more important than when you do it. Sleep scientists have discovered that muscles contain their own circadian clocks and that exercise, along with light and food, is one of the ways our bodies orient themselves in time. Prof Morgan says, if you want better sleep, 'do exercise at a regular time and that will provide your circadian rhythm (your internal alarm clock) with a timing cue, so when you're lying in bed your body now knows it's night-time.' A study carried out by Dalian University, China, found movement can be a truly effective way of establishing healthy sleep patterns. 'Exercise can regulate the body's internal rhythms to a certain extent, making it possible to become a non-drug intervention for preventing and treating circadian rhythm disorders.'
Daily Mirror
02-05-2025
- Climate
- Daily Mirror
Sleep better during a heatwave by making one key change to your bedding
As temperatures soar across the UK, many Brits are struggling to get a good night's sleep in the heat. Here are some top tips for keeping cool in bed during a heatwave The UK's latest hot spell has left many Brits struggling to sleep at night. With our homes designed for a more temperate climate, the lack of air conditioning and well-insulated buildings can make indoor conditions stifling when the weather is as warm and humid as it currently is. So, how can you keep cool in the bedroom? Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council has shared some important dos and donts to ensure you get a good night's sleep during this heatwave. No napping Firstly, avoid napping. The hot weather can make us feel lethargic during the day as we use more energy to regulate our internal temperature. READ MORE: Worst mistakes gardeners can make in hot weather as heatwave arrives in UK However, if your sleep is disturbed at night, try to resist daytime naps. When it's hot, sleepiness can be precious - save it for bedtime. Keep to routines The hot weather might tempt you to change your habits, but don't. This can disrupt your sleep. Try to maintain your usual bedtime and routines. Don't forget the basics Do everything to keep your room as cool as possible. It might sounds obvious but things like drawing the curtains or blinds to keep out the sun. during the day can really help. Close the windows on the sunny side of your home to keep out hot air. Before you go to bed, open all the windows to get a through breeze. Thin sheets will absorb sweat Lastly, opt for thin sheets. Reduce your bedding but keep covers nearby. Thin cotton sheets will absorb sweat. However warm your bedroom may be, your body temperature will drop during the night. This is why we often wake up feeling chilly. Chill your socks Using even a small fan can be a wise move in hot weather, particularly humid weather. It aids in sweat evaporation and makes it easier for your body to control your internal temperature. If you don't have a fan, consider filling your hot water bottle with ice cold water instead. Alternatively, chill your socks in the fridge and put them on. Cooling your feet reduces the overall temperature of your skin and body Stay hydrated Ensure you drink enough water throughout the day but avoid consuming large quantities before bed. You probably don't want to wake up thirsty - but you also don't want to make an extra trip to the bathroom in the early hours. Ditch soft drinks Soft drinks contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake. Avoid drinking too much alcohol as well. Many people drink more when the weather is hot. Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall. Stay calm If you finding it difficult to snooze, do something calming. Try reading, writing, or even folding your socks. Return to bed when you feel sleepy. Whatever you do - do not stimulate your brain with screen time - playing on your phone makes us feel less sleepy and keeps us more alert. Think of the children Children are usually quite robust sleepers - but they can be extremely sensitive to changes in routine and family "mood". Make sure usual bedtimes routines do not lapse just because it is warm. Lukewarm baths are recommended by the NHS UK website. Make sure they are not too cold, as that will boost circulation (your body's way of keeping warm). A baby cannot let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C. Consider installing a thermometer where the baby is sleeping.
Daily Record
29-04-2025
- Climate
- Daily Record
Sleep soundly in mini heatwave this week by putting one thing on your bed
As the country is braced for a mini heatwave Scots will be looking forward to flocking to the parks and beaches to soak up some decent spring sunshine and warmer temperatures. But for many, higher temperatures mean their sleep is affected. The MET office is predicting that the country will see temperatures hit the mid-20s over the next couple of days and sunshine galore too. It's all very nice in the daytime but when it comes to getting some shut eye the heat can be a curse. But there are some ways you can prepare yourself and your bedroom to cope better. And there are dos and don'ts to think about if you want to get the same amount of sleep as you do normally. Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council have offered their advice, reports the Mirror , and their first rule is to avoid napping. While warmer weather can make you feel sleepy during the day because we use more energy to regulate our internal temperatures, having a nap can cause you to spend the night tossing and turning. The hot weather might tempt you to change your habits, but don't. This can disrupt your sleep. Try to maintain your usual bedtime and routines. Do everything to keep your room as cool as possible. It might sounds obvious but things like drawing the curtains or blinds to keep out the sun. during the day can really help. Close the windows on the sunny side of your home to keep out hot air. Before you go to bed, open all the windows to get a through breeze. Lastly, opt for thin sheets. Reduce your bedding but keep covers nearby. Thin cotton sheets will absorb sweat. However warm your bedroom may be , your body temperature will drop during the night. This is why we often wake up feeling chilly. Using even a small fan can be a wise move in hot weather, particularly humid weather. It aids in sweat evaporation and makes it easier for your body to control your internal temperature. If you don't have a fan, consider filling your hot water bottle with ice cold water instead. Alternatively, chill your socks in the fridge and put them on. Cooling your feet reduces the overall temperature of your skin and body. Ensure you drink enough water throughout the day but avoid consuming large quantities before bed. You probably don't want to wake up thirsty - but you also don't want to make an extra trip to the bathroom in the early hours. Soft drinks contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake. Avoid drinking too much alcohol as well. Many people drink more when the weather is hot. Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall. If you finding it difficult to snooze, do something calming. Try reading, writing, or even folding your socks. Return to bed when you feel sleepy. Whatever you do - do not stimulate your brain with screen time - playing on your phone makes us feel less sleepy and keeps us more alert. Children are usually quite robust sleepers - but they can be extremely sensitive to changes in routine and family "mood". Make sure usual bedtimes routines do not lapse just because it is warm. Lukewarm baths are recommended by the NHS UK website. , Make sure they are not too cold, as that will boost circulation (your body's way of keeping warm). A baby cannot let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C. Consider installing a thermometer where the baby is sleeping. The majority of us need seven to eight hours sleep each night to function properly. And most people can function pretty well after a night or two of disturbed sleep. Although you might yawn a bit, you will be fine. One thing is guaranteed, the heatwave won't last forever.
Yahoo
23-04-2025
- Health
- Yahoo
How much sleep do teenagers actually need? An expert explains
Along with answering back and leaving dirty dishes in their room, sleeping in until noon is a habit that often earns teenagers grumbles from their parents. But according to sleep experts, teenagers have a vastly different set of sleep needs than adults, and habits that are often seen as 'lazy' could actually be vital for their developing brains and bodies. Recently, a study from the University of Cambridge shed light on this age-related sleep hypothesis, finding that teenagers who sleep for longer and go to bed earlier tend to have sharper mental skills and score better on tests than their peers. The study, which involved more than 3,000 adolescents, found those who got the most shut-eye consistently outperformed others on tasks involving reading, vocabulary and problem-solving. If you're a parent of a child aged 13 or older, you might be wondering, 'How much sleep does my teen really need?' More importantly, with nearly 65% of teens regularly falling short of the government's recommended sleep guidelines, what can you do to help ensure they're getting enough rest? We asked a sleep scientist to break it all down… Most of us consider 'eight hours' to be the magic number when it comes to sleep. After all, that's how much government guidelines suggest adult men and women in the UK should aim for each night. But when it comes to teens, many need a whopping two hours extra of nightly sleep than their parents to feel fully rested and recharged. "Teens between the ages of 13 and 18 should ideally be getting between eight to 10 hours of sleep each night," says Loughborough University sleep expert Professor Kevin Morgan. "That said, every teenager is different, and some naturally need more sleep, while others function well on slightly less. "By the time a child reaches their teenage years though, many parents already have a sense of their child's individual sleep needs, with some kids being deep sleepers, while others naturally struggle to get off to bed." To work out whether your teen is getting enough kip each night, Morgan suggests looking beyond bedtime habits and observing their daytime behaviour instead. He suggests you ask yourself: How alert are they during the day? Are they constantly tired? Are they struggling to get out of bed in the morning? Do they crash at the weekend and need 20 hours to feel better? These are all red flags that your teen may not be getting the consistent, good-quality sleep they need. Sleep is important for people at any age, but during the teenage years, it becomes especially important. Whether they're preparing to sit their GCSEs, learning a new language or simply balancing social and academic responsibilities, teens rely on quality sleep to support brain processes like learning, memory consolidation, attention and problem-solving skills. "There are also metabolic processes happening in teenagers that demand more restorative sleep," Morgan adds. "Human Growth Hormone, for instance, is pumped out during deep sleep. Younger children get plenty of it to support bone and body development, and since teens are still growing, they need sleep to access it, too." Teens also tend to need more sleep than parents thanks to the fundamental principle of development that suggests we need less sleep the older we get. "An adult in their 40s will usually sleep less than they did in their 20s, and often our bodies naturally dictate how much we need," Morgan says. Added to this, poor sleep can fuel mood swings, depression, anxiety and tell-tale teenage irritability, all of which can be particularly challenging when combined with fluctuating teenage hormones. "When someone's sleep-deprived, they might laugh louder, talk more, get irritable or overly sensitive. That's because emotional regulation becomes harder when we're tired," Morgan notes. "We need adequate sleep to stabilise our moods and manage our emotions, and children, especially teenagers, are no different," he says. "In fact, there's often an even greater challenge for our children, as during the teenage years, hormonal surges can add to the emotional instability of sleeping badly." Morgan says that parents of teenage girls might need to be more vigilant in setting up good bedtime routines. "Interestingly, the biological need for sleep is probably the same across genders," he explains. "But after puberty kicks in, girls are more likely to have trouble sleeping than boys, mostly for hormonal reasons." He says that a gender sleep gap starts in the teenage years and tends to continue, and often intensify, throughout life. "In general, women have so many reasons to sleep worse than men – some biological, some social, and often the two overlap," Morgan points out. 'It starts with the onset of menstruation, where premenstrual symptoms can affect sleep, along with the practicalities of managing periods. After that, there's pregnancy, child-rearing, breastfeeding, and then pre-menopause, perimenopause and post-menopause." He underscores: "At every life stage, women face extra challenges when it comes to sleep, and yet it's something that's almost entirely overlooked." If you're keen to help your teens clock up to 10 hours, Morgan shares his golden rules for getting kids into good habits: Asking your teenager to leave their phone in another room after 8pm can be a helpful way of limiting late-night scrolling under the covers. "You can't police everything your children do, but you can gently suggest that scrolling through stressful content just before midnight might not be helping them wind down," Morgan notes. Rather than fixating on a specific number of hours, Morgan says it's more helpful to think about building a consistent sleep schedule with a set sleep and wake time. "Science suggests that a good routine supports healthy sleep in the long term,' he says. Finally, Morgan adds that meeting a young adults' sleep needs can actually be a great opportunity for parents to reassess their own poor sleep habits, many of which they may have been carrying since the newborn years. "If you lead by example and model good sleep behaviours, it often carries a bit more weight than just legislating and laying down rules with teenagers,' he believes. 'By negotiating rules for teens, adults can learn a bit of extra discipline around taking their own phones to bed at night." Read more about sleep: Why can't I sleep? (Yahoo Life UK, 8-min read) Tips for a better night's sleep as bad rest linked to memory loss (Yahoo Life UK, 8-min read) I've had insomnia since I was 18 and it's affected my whole life (Yahoo Life UK, 6-min read)
BBC News
16-03-2025
- Politics
- BBC News
Free school meals in Wales should be 'healthier and more climate friendly'
Free school meals in Wales should be "more cost effective, healthier, and more climate friendly", a leading academic has Kevin Morgan, from Cardiff University's school of geography, also said Wales was a "long way off" being able to source entirely local food in primary school children are eligible for free school meals in Wales. Families of older children can also apply for free school meals, with eligibility based on household Welsh government said it was working closely with councils to offer "the best possible food in schools". Prof Morgan, who has previously written a book about food in schools, hospitals and prisons, said the quality of meals being provided in Wales needed to be raised."We are the first and only UK nation to have implemented free school meals in all primary schools. Wales has won international plaudits for doing so – but we need to raise the quality of that food," he told Radio Wales' Sunday Supplement."There is no good universalising poor quality food."Prof Morgan also expressed concern about the ability to source "local food"."If we wanted to source entirely local food in schools tomorrow, it couldn't be done, not least because our horticulture sector in Wales is so under-developed," he added."That is one of the great opportunities before us now, as we are boosting the demand side of things."You need to use that power of purchase, procurement budgets, to build up that source of supply." Prof Morgan was speaking almost a decade since the creation of the Future Generations Act, which placed a legal duty on public bodies to take the needs of future generations into was introduced by the then-National Assembly for Wales in April 2015 and hailed as ground-breaking by the United Nations."Free school meals... is the best example of a tangible expression of the Future Generations Act," said Prof said he believed it was a "wonderful and laudable piece of legislation", but said it suffered from "everything that devolution has suffered from in Wales" which he called "the gap between aspiration and delivery"."We are asking local authorities and public bodies to step up to this enormous challenge, after almost twenty years of austerity budgets, where their capacity has been hollowed out," he Welsh Government said: "We want the best school food offer in the UK to give our children the healthiest start to life. Our roll out of free school meals for all primary school learners means every child is offered a nutritious meal."We are working closely with our local authorities to offer the best possible food in schools. Over the next year we are updating and improving our healthy eating regulations."
