Latest news with #Time4Sleep
RTÉ News
21-05-2025
- Health
- RTÉ News
What's a sleep divorce, and could it help your relationship?
In today's wellness-focused world, where sleep is recognised as a crucial pillar of good health, "sleep divorces" – where partners choose to sleep in separate beds or bedrooms – are becoming increasingly popular. This trend has even been embraced by several celebrities, including comedian Katherine Ryan. On the latest episode of her podcast, What's My Age Again?, Ryan chatted with her guest, Bryony Gordon, about sleeping arrangements. Gordon shared: "I like my sleep. I think sharing a bed with your husband is overrated." Ryan then revealed that she spends most nights sleeping in her children's nursery. When asked by Gordon if she shared a bed with her husband, Ryan said: "I would. But he snores. He does sweat in his sleep sometimes. I prefer to sleep alone, but I would be willing to do it. But we have very small children who still wake through the night, and I sleep in their room like the f****g dog on Peter Pan." We want to know why so many couples are opting for a sleep divorce and if separate beds are the key to a good night's sleep, so have consulted with some top sleep experts to find out… What are the typical reasons couples consider sleeping separately? "Good-quality sleep is crucial for both physical and mental wellbeing, increasing energy levels, improving mood, and promoting better overall health," says Dr Hana Patel, resident sleep expert at Time4Sleep. "A sleep divorce can help couples to address potential sleep disruptions such as snoring or restlessness. "If you are finding that sleeping with your partner is causing you to experience chronic lack of sleep, and you find that your health and wellbeing are suffering as a result, it may be time to consider a sleep divorce." A survey conducted by The Sleep Council in 2009 found that less than one couple in 10 (7%) had separate beds, suggesting the rate of separate sleeping has roughly doubled in the past decade. "This research also found that 38% of men and 36% of women quoted snoring as the number one reason for a sleep divorce," says Dr Ryan Cheong, ENT (Ear, Nose, Throat) consultant and sleep surgeon at Cleveland Clinic London. However, other factors such as fidgeting can also disrupt co-sleeping. "If your bed partner is fidgeting or moving around, or if you have different sleeping patterns these factors can potentially disrupt the quality of sleep," notes Cheong. "Also, if your partner has very strong, different preferences for their sleeping environment, like temperature, light exposure, mattress comfort or material, then that can be an issue as well." When should you seek help for snoring? "With my patients we usually look into how to improve their co-sleeping and explore ways to reduce the symptoms of snoring first, before talking about a potential sleep divorce," says Cheong. "Snoring can improve through various lifestyle modifications, like diet and exercise, and with things like mandibular advancement devices." But symptoms like loud snoring, gasping and choking noises during sleep and daytime tiredness and mood swings could signal a more serious issue like sleep apnea disorder. "It is estimated that approximately eight million people in the UK have obstructive sleep apnea, and this can have a significantly increased risk of things like strokes and heart attacks," warns Cheong. "There are different treatments on offer, like hypoglossal nerve implants. Both the Genio Nyxoah and the Inspire implants trials that were conducted by myself and my team have been shown to improve both the patient's sleep apnea as well as snoring by the bed partner." Is there any research that suggests the opposite – that we actually sleep better next to someone else? " Research suggests that there's a 10% increase in rapid eye movement sleep when we're co-sleeping," explains Cheong. "The discussions about why this might be the case stems from the social aspect of human evolution, that we tend to be quite social creatures in nature, and having a partner, and in this case a bed partner, gives us the sense of security." What can couples do to improve their shared sleep environment? "Ensure that you are having good discussions about your sleeping schedules and are optimising your sleeping environment," advises Cheong. "Make sure that the room is as dark as possible, for example. "Lower temperatures can also help with having a good night's sleep. So, be mindful of the temperatures, the material of the mattress, the material of the blanket, and the preferences of your bed partner." How would you recommend someone bringing up the idea of a sleep divorce to their partner? "As long as the discussion and the request is coming from a place of respect, love and understanding, then it's more likely to be received well by your bed partner when the subject is brought up," says Cheong. Patel agrees and adds: "If you think that a sleep divorce may be beneficial, discuss the idea with your partner and try testing it out for a short period of time to see if it works for you. "Whilst some may assume that a sleep divorce hinders bedroom intimacy between couples, in fact, it can significantly enhance intimacy and the overall quality of a couple's sex life, particularly for those in long-term relationships. This is because increased energy levels and improved mood from better sleep are important factors in encouraging a healthy libido."
Daily Record
13-05-2025
- Health
- Daily Record
Best sleep positions for back pain and snoring, according to experts
The way you sleep could be having a bigger impact on your health than you realise - from back pain to snoring, certain sleep positions can help to alleviate symptoms We all have a favourite way to nod off, be it curled up on our side, flat on our back, or face-down in dreamland. But could the position we sleep in be affecting our health? While most of us are aware that seven to nine hours of sleep is recommended for adults, the posture we adopt during slumber might be just as crucial for our health. From alleviating backache to cutting down on snoring, the importance of sleep posture on our overall health may be more significant than previously thought. So, does one sleeping position outshine the rest for health benefits? We've consulted with the experts to find out. Do certain sleeping positions exert more pressure on our joints? Dr Hana Patel, an NHS GP and sleep specialist at Time4Sleep, sheds light on how different sleeping positions affect us: "Different sleeping positions generate different surface contact, putting pressure on various joints," she says. "The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress." She warns that some positions, like lying on your stomach, can lead to spinal stress and result in back pain due to lack of support. Does the way you sleep influence back pain? "Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night," acknowledges Mr Michael Fatica, lead osteopath and co-founder of Back in Shape Program. "To make matters worse, back pain and sleep are interconnected, with some research showing that insufficient sleep can exacerbate problems, so it can feel like an unwinnable battle for many sufferers." Which sleeping positions should be avoided by those suffering from back pain? "If you have back pain, you should try to avoid lying face down to avoid increased pressure on your spine and neck," advises Patel. "Instead, try sleeping in one of two positions; the first is on your side with the knees drawn up, and the second is on your back with a small pillow underneath the back of the knees to maintain the natural curve of the lower back." Are there any sleeping positions that aid breathing? "If you have breathing issues like sleep apnoea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway," explains Patel. "Try sleeping on your side to combat this." Is there a universally best sleeping position? "There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person," says Patel. "The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck. "Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms." In certain situations, such as pregnancy, the NHS does suggest a specific sleeping posture. "For example the safest position to go to sleep while pregnant is on your side, either left or right," says Patel. "This helps to improve the flow of blood and oxygen to the baby, and is safer for both it and the mother." What factors are more important for sleep quality than sleep position? Evening activities can greatly enhance sleep quality, particularly for those experiencing back pain. "If you're sedentary, move more in the crucial 'two hour' window before bedtime," advises Fatica. "Go for a walk, make a drink, perform some light stretches such as some simple hip flexor and hamstring stretches." Stress is another significant factor that can affect how well you sleep, adds Fatica. "Establishing a relaxing bedtime routine will help your mind and body wind down," suggests Fatica. "This could include reading a book, listening to calming music, or practicing meditation or deep breathing exercises." Moreover, selecting the right mattress is crucial to a good night's sleep. "There aren't bad mattresses, just old mattresses," Fatica notes, pointing out that it's not about hard versus soft mattresses. "Ultimately, it's what best allows you to sleep with your spine in a neutral position – everybody is different." For those battling insomnia, consider an additional cushion for comfort. Fatica recommends: "For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows".
RTÉ News
13-05-2025
- Health
- RTÉ News
Front, back or side: What's the healthiest position to sleep in?
We all have our go-to sleeping position – whether it's curled up on our side, stretched out on our back, or face-down in a deep slumber. But beyond comfort, does the way we sleep affect our health? While most adults know they should aim for seven to nine hours of rest each night, the position we sleep in may be just as important as the duration. From easing back pain to reducing snoring, sleep posture may play a bigger role in our well-being than we think. So, is there a particular sleeping position which trumps the others? We asked the experts. Can some sleeping positions put more strain on our joints than others? "Different sleeping positions generate different surface contact, putting pressure on various joints," explains Dr Hana Patel, resident sleep expert at Time4Sleep. "The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress. "Unsupported sleeping positions, like sleeping on your stomach, can place stress on the spine and lead to back pain." Can your sleeping position impact back pain? "Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night," recognises Mr Michael Fatica, lead osteopath and co-founder of Back in Shape Program. "To make matters worse, back pain and sleep are interconnected, with some research showing that insufficient sleep can exacerbate problems, so it can feel like an unwinnable battle for many sufferers." Which sleeping positions should people with back pain avoid? "If you have back pain, you should try to avoid lying face down to avoid increased pressure on your spine and neck," says Patel. "Instead, try sleeping in one of two positions; the first is on your side with the knees drawn up, and the second is on your back with a small pillow underneath the back of the knees to maintain the natural curve of the lower back." Are there any sleeping positions that are better for breathing? "If you have breathing issues like sleep apnoea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway," says Patel. "Try sleeping on your side to combat this." Is there a best sleeping position or does it depend on individual factors? "There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person," says Patel. "The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck. "Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms." There are some instances, such as during pregnancy, where particular sleeping positions are recommended. "For example, the safest position to go to sleep while pregnant is on your side, either left or right," says Patel, "This helps to improve the flow of blood and oxygen to the baby, and is safer for both it and the mother." What factors are more important for sleep quality than sleep position? What you do in the evening before you go to bed can improve the quality of your sleep, especially if you have back pain. "If you're sedentary, move more in the crucial 'two hour' window before bedtime," advises Fatica. "Go for a walk, make a drink, perform some light stretches such as some simple hip flexor and hamstring stretches." Stress can also significantly impact sleeping patterns, adds Fatica. "Establishing a relaxing bedtime routine will help your mind and body wind down," says Fatica. "This could include reading a book, listening to calming music, or practicing meditation or deep breathing exercises." In addition, it's important to invest in a good mattress that works for you. "There aren't bad mattresses, just old mattresses," says Fatica. "It's also impossible to say whether a hard mattress is better than soft. "Ultimately, it's what best allows you to sleep with your spine in a neutral position – everybody is different." And if you are struggling to sleep, grab an extra pillow. "For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows," says Fatica.
BreakingNews.ie
12-05-2025
- Health
- BreakingNews.ie
Front, back or side: What's the healthiest position to sleep in?
We all have our go-to sleeping position – whether it's curled up on our side, stretched out on our back, or face-down in a deep slumber. But beyond comfort, does the way we sleep affect our health? While most adults know they should aim for seven to nine hours of rest each night, the position we sleep in may be just as important as the duration. From easing back pain to reducing snoring, sleep posture may play a bigger role in our wellbeing than we think. Advertisement So, is there a particular sleeping position which trumps the others? We asked the experts. Can some sleeping positions put more strain on our joints than others? 'Different sleeping positions generate different surface contact, putting pressure on various joints,' explains Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep . 'The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress. 'Unsupported sleeping positions, like sleeping on your stomach, can place stress on the spine and lead to back pain.' Can your sleeping position impact back pain? Back pain and sleep are interconnected (Alamy/PA) 'Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night,' recognises Mr Michael Fatica, lead osteopath and co-founder of Back in Shape Program . 'To make matters worse, back pain and sleep are interconnected, with some research showing that insufficient sleep can exacerbate problems, so it can feel like an unwinnable battle for many sufferers.' Advertisement Which sleeping positions should people with back pain avoid? Avoid sleeping face down if you suffer from back pain (Alamy/PA) 'If you have back pain, you should try to avoid lying face down to avoid increased pressure on your spine and neck,' says Patel. 'Instead, try sleeping in one of two positions; the first is on your side with the knees drawn up, and the second is on your back with a small pillow underneath the back of the knees to maintain the natural curve of the lower back.' Are there any sleeping positions that are better for breathing? Lying on your back could make sleep apnoea symptoms worse (Alamy/PA) 'If you have breathing issues like sleep apnoea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway,' says Patel. 'Try sleeping on your side to combat this.' Is there a best sleeping position or does it depend on individual factors? 'There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person,' says Patel. 'The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck. 'Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms.' Advertisement There are some instances, such as during pregnancy, where the NHS recommends a particular sleeping position. 'For example the safest position to go to sleep while pregnant is on your side, either left or right,' says Patel, 'This helps to improve the flow of blood and oxygen to the baby, and is safer for both it and the mother.' What factors are more important for sleep quality than sleep position? What you do in the evening before you go to bed can improve the quality of your sleep, especially if you have back pain. 'If you're sedentary, move more in the crucial 'two hour' window before bedtime,' advises Fatica. 'Go for a walk, make a drink, perform some light stretches such as some simple hip flexor and hamstring stretches.' Advertisement Stress can also significantly impact sleeping patterns, adds Fatica. 'Establishing a relaxing bedtime routine will help your mind and body wind down,' says Fatica. 'This could include reading a book, listening to calming music, or practicing meditation or deep breathing exercises.' In addition, it's important to invest in a good mattress that works for you. Find out what type of mattress works best for you (Alamy/PA) 'There aren't bad mattresses, just old mattresses,' says Fatica. 'It's also impossible to say whether a hard mattress is better than soft. Advertisement 'Ultimately, it's what best allows you to sleep with your spine in a neutral position – everybody is different.' And if you are struggling to sleep, grab an extra pillow. 'For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows,' says Fatica.
The Independent
10-03-2025
- Health
- The Independent
Why sleep hygiene matters for kids
In the whirlwind of daily life, especially for families with young children, sleep often takes a backseat. However, the importance of sleep hygiene cannot be overstated, particularly when it comes to kids. We have spoken to some sleep experts who have shared the reasons why sleep hygiene matters for kids and how it can impact everything from their mood to their cognitive abilities. Ahead of World Sleep Day (March 14), let's uncover the importance of healthy sleeping habits, and find out why it's an essential part of raising a happy, healthy child. What is sleep hygiene? 'Put simply, it relates to the practice of establishing healthy habits and behaviours that aid sleep and cultivate an environment that improves its quality, as well as the overall physical and mental health of the individual,' explains Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. Why is it particularly important for kids? 'Having a bedtime routine can help your child to understand what to expect and how they should behave when it is time to go to sleep,' says Patel. 'Sticking to a set pattern and time each night will help your child to settle before bed and give them the time to calm down before sleep.' It also plays an important role in children's physical health and development. 'During the deep states of sleep, blood supply to your child's muscles is increased, energy is restored, tissue growth and repair occur, and important hormones are released for growth,' explains Patel. 'This is why it is imperative that your child develops good sleep habits.' Healthy sleeping habits can also impact their mental performance and general behaviour. 'Good sleep hygiene helps to improve attention, behaviour, learning, and memory; it is crucial for overall cognitive function, memory consolidation, and emotional regulation,' says Patel. 'Without good sleep hygiene, children may be more prone to experiencing anxiety, behavioural problems, and decreased academic performance.' Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice agrees and adds: 'A child needs sleep just as much as an adult does for the regulation of their mood, emotions, thinking abilities, decision making, attention and concentration. And, particularly in young kids, for controlling impulsivity.' Here are some tips to promote good sleep hygiene in children… Encourage calm activities before bed 'Any soothing activities, where the child gets a chance to offload maybe their anxieties and worries from the day can help,' recommends Lederle. 'This could be reading a book together, having a bath or drawing something because it helps them stay calm and focus on one thing.' Give them some undivided attention 'Undivided attention from the parent, where the child can offload, is important because with feeling seen and connected comes a sense of belonging and safety, and when you feel safe, then it's much easier to fall and stay asleep,' says Lederle. 'Whereas, if you are anxious about whatever it might be, chatter in the mind can keep you up and this can also translate into tension in the body. Tension and arousal can keep us in the light stage of sleep, or in the worst case, can wake us up.' Get them a sunrise alarm clock Rather than waking them up abruptly with a jarring phone alarm, consider using a sunrise alarm clock instead. 'If you have a sunrise light clock, you have this light slowly lighting up the room gradually,' explains Lederle. 'So, it's a more gentle awakening, because even when your eyes are closed, light still gets through the eyelids and that message is passed on to your body clock telling it that it's time to wake up.' Don't force it with pressure and consequences 'If the rules become something that children are forced to do or not to do, then that can create pressure,' warns Lederle. 'This idea of 'oh my God, I've broken a rule, I'm a bad child' can create an internal chatter in the mind, and that anxiety may also hamper concentration in the daytime and could potentially impair sleep at night time.' Make it fun 'Creating a relaxing environment, playing bedtime games, and practising positive reinforcement can make learning about sleep hygiene more enjoyable for your children,' says Patel.
