Latest news with #sleepexpert
Yahoo
16-07-2025
- Health
- Yahoo
Can't fall asleep quickly? These 7 unexpected sources of caffeine in your diet may be to blame
When you buy through links on our articles, Future and its syndication partners may earn a commission. Everyone knows caffeine is bad for your sleep, which is why pre-bed espressos aren't advised. However, avoiding coffee doesn't mean you've cut out caffeine — unexpected caffeine sources have a way of sneakily sabotaging your rest. So what else in your daily routine contains caffeine? As it turns out, rather a lot. Green teas and matcha teas are both caffeine sources, while a pre-workout supplement can equal a jug of coffee in terms of caffeine. When speaking to Dr Leah Kaylor, psychologist and sleep expert, about cortisol addiction, she pointed out that 'sneaky sources of caffeine' can keep your brain alert, even as you're preparing for bed. "Caffeine is truly insidious," she explains. "It has a way of creeping into your daily diet from places you might never expect." Caffeine is a naturally occurring stimulant that increases alertness and can even improve your reaction times. The downside is that caffeine can last in the body long after consumption. With a half life of roughly five hours, caffeine ingested in the afternoon is often still flowing through your system by the time you go to bed. "Caffeine's stimulatory effects can significantly delay your ability to fall asleep," explains Dr. Kaylor. "By blocking adenosine, caffeine keeps your brain in a state of heightened alertness, even when your body is signaling that it's time to rest." Research also indicates caffeine keeps your brain active during sleep. As a result, you won't be experiencing the deep rest you need and even after full night dozing you can wake up feeling groggy. Keeping on top of your caffeine consumption can help you avoid these negative effects. But to do that, you need to be aware of where the caffeine is coming from. "Coffee and energy drinks are the obvious culprits," says Dr. Kaylor, "but caffeine is woven into so many foods, beverages, and even health products that it's easy to lose track of how much you're consuming" Black and green tea both come from the same plant — Camellia sinensis — which is a source of caffeine. White tea and oolong tea also both come from the Camellia sinensis and therefore both contain caffeine. These drinks are often recommended as soothing alternatives to coffee and while even black tea does contain less caffeine than an equivalent cup of coffee (and green tea less again), they can still disrupt your sleep. An 8oz serving of black tea contains roughly 45-80mg of caffeine. This also applies to ice teas, which often are made using black tea (and plenty of sugar, in many cases.) Matcha is another drink derived from Camellia sinensis, although in this case the leaves are ground into a fine powder. An 8oz serving of matcha tea contains around 70mg of caffeine. Another tea-based drink you might not have realized contains caffeine is kombucha. Camellia sinensis is once again the culprit, but the overall caffeine content of kombucha is lower than an equivalent cup of black tea. Finally, while yerba mate doesn't come from Camellia sinensis (it's Ilex paraguariensis) it does still contain caffeine. Another source to look out for. Chocolate comes from cacao beans and cacao beans contain caffeine. According to the CDC, a tablespoon of dry, unsweetened cocoa powder contains around 12.4mg of caffeine. The higher the percentage of cacao used in the chocolate, the most caffeine it contains — dark chocolate is more likely to keep you up than white chocolate. This includes foods and drinks containing chocolate, like hot cocoa (a favorite soothing pre-bed treat) or children's breakfast cereals. Cacao nibs, a popular superfood, also contain caffeine. So pay attention to what you're snacking on before bed. Caffeine can help active ingredients in pain killers get to work and is often included in over the counter pain relief. A single pill could potentially contain as much caffeine as a cup of coffee. Of course, there are many reasons why you might be unable to cut pain medication out of your life (and sleeping with pain can be harder than drifting off after a nighttime espresso.) If you do regularly take medication containing caffeine, however, you might want to look for other areas in which you can cut down your intake or adjust the timing of your medication. "One particularly sneaky source of caffeine that often flies under the radar is pre-workout supplements," says Dr. Kaylor. "Marketed as performance enhancers, these powders or drinks are popular among fitness enthusiasts, but here's the catch — most pre-workout supplements are loaded with caffeine." These supplements aren't regulated by the FDA and can sometimes contain as much as 387mg of caffeine per serve, equal to multiple cups of coffee. Pre-workout snack bars can also contain caffeine, although rarely at the high levels of a supplement. One ingredient to look out for in your snack bar is guarana. This popular superfood actually contains more caffeine than coffee and is sometimes used in health bars. Yes, even your water might contain caffeine, although most standard bottled waters are free from any additives. However, flavored waters sometimes contain caffeine, as can waters promising additional, health-boosting effects. Check the label closely to ensure your water is just water. It's not a surprise to learn that soda is a source of caffeine, both the diet and regular type (you can get caffeine-free sodas.) And, of course, energy drinks — but you probably expected an energy drink to give you energy. Most of us assume that, based on the name, decaf coffee is completely caffeine free. However, the decaffeination process only removes around 97% of caffeine from your coffee beans. That's a significantly lower amount than regular coffee but it's still worth noting, particularly if you're sensitive to caffeine and assumed your evening decaf would have no impact. This also applies to decaffeinated teas (that's tea that has had the caffeine removed, not caffeine free teas such as fruit or herbal teas.) To sleep better you don't have to stay away from caffeine entirely (considering how many things contain caffeine, it can prove a tricky ask.) However, cutting down consumption and avoiding caffeine post-midday can help you sleep. A few simple diet changes can also help you enjoy a restful night, with recent research suggesting eating more fruit and veg can have an immediate impact on sleep. Eating plenty of protein can also benefit sleep, according to a new study. Otherwise, look for foods that contain sleep-inducing melatonin, such as peppers and seeds, while magnesium-rich nuts are also good for your kip.
The Independent
08-07-2025
- Business
- The Independent
Best mattress deals in the Amazon Prime Day 2025 sale, according to an editor
It's official, Amazon Prime Day 2025 has landed. So if you need to upgrade your worn-out mattress, now's your chance to do it for less because I've found the best mattress deals in the summer sale event. I've covered the sales event for nearly a decade, and while the shopping bonanza delivers a huge range of bargains on everything from beauty and air fryers to Apple products and laptops, mattresses are where you'll find some of the best deals going. As The Independent 's resident sleep expert, I've been busy tracking mattress prices ahead of Amazon Prime Day to make sure every deal here is a genuine one and, better still, many of the models on offer are ones I've personally tried and tested. So, having assessed everything from comfort and support to breathability and how well it stands up to real-life use (read: pets, children and the occasional tea-spillage), you can rest assured that these mattresses are worth your money. This year, deals are dropping from top-rated and IndyBest-approved brands like Nectar and Silentnight, with some of my favourite mattresses plummeting to the lowest prices I've ever seen. So, what are you waiting for? Your best night's sleep could be just one click away. Why you can trust IndyBest to find the best mattress deals this Amazon Prime Day The IndyBest team of shopping experts and I have been covering Amazon Prime Day for many years. We track the price of mattresses year-round and know how to spot a good deal from a bad one. Plus, we only recommend discounts on products we've either tested or that are made by brands we trust. In terms of mattresses, I've been researching the best mattress brands and testing a whole host of different options in my guide to the best, so I'm personally recommending the ones that I think are actually worth your money. Best Amazon Prime Day mattress deals: One of my favourite budget mattresses is currently reduced by more than 25 per cent in the double size, thanks to Amazon. While the mattress didn't quite qualify for my most recent review of the best mattresses, I have in the past tested it and was impressed with its breathability and support, so it's still one to consider, especially now that it's on sale. You get a lot of bang for your buck with the octasmart mattress, with the firm and supportive design not compromising on any comfort. If you're after a king-size mattress, this is one of the best deals right now. I've reviewed plenty of Nectar models over the years, from the premier to the hybrid mattress. This model is made from memory foam and has a quilted cooling cover that's perfect for the ongoing heatwave. The brand claims that it moulds to the contours of your body for a supportive night's sleep, and our tester agreed. Katie found that the mattress is 'both comfy and supportive, and it is exceptional at ensuring you don't disturb your partner.' You can save nearly £100 on the essential hybrid model. Boasting a medium-firm design that's great for those who sleep on their back or side and a quilted cooling cover, the mattress is made from both springs and memory foam. The latter works to isolate your movement during the night and provide support. This hybrid mattress earned a spot in my review of the best mattresses for 2025. In the guide, I said: 'It challenges the brands at the top end of the market at a much lower price.' Despite being lightweight, comfort is not compromised. 'The mattress combines memory foam and reinforced edge pocket springs to provide incredible support while feeling soft and comfy.' Best of all, it's an absolute steal at full price – but it's now even cheaper for Amazon Prime Day. While it's not one we've tested, the brand comes IndyBest-approved (we're big fans of its duvets and cooling pillows) and we have trialled a similar model, which was awarded an impressive 4.5 stars out of five – so you can rest assured that you're in safe hands. The brand states is particularly suitable for those needing extra support, as well as front or back sleepers. If you've had your eye on a new mattress for your little one, now could be the time to invest. This exact model was chosen as the best mattress for children in our round-up, so you know you're making a savvy purchase, and there's currently 30 per cent off. Our tester said the mattress had been designed with 'thoughtful construction' and praised the combination of a cushioned top layer and pocket springs for providing 'ample support for growing bodies'. 'It's pretty hard to go wrong with the Stompa S flex airflow pocket sprung mattress – it's durable, comfortable, supportive and specifically designed for kids,' they said. Another entry from Silentnight, there's almost 30 per cent off this king-size mattress. We've seen it drop even more in price, so we'll be keeping a close eye on further discounts when Prime Day arrives. The brand states that this model is extra firm and offers prime spinal support for those who suffer from aches and pains. Plus, it's finished with a thick layer of soft, supportive fillings for extra comfort. It's hypoallergenic too, which keeps the mattress naturally dust mite free. Again, the team or I haven't tested this exact model, but Silentnight is a trusted sleep brand that I'm sure won't disappoint. If the heatwave is disrupting your sleep, a cooling mattress topper could help make your nights more comfortable. This Slumberdown topper was named our best mattress topper for hot sleepers, with our reviewer praising its cooling abilities. They found that, 'On particularly humid nights, it efficiently wicked away moisture, ensuring we remained dry and fresh'. You can usually find this mattress topper reduced on Amazon, so you won't need to rush to add it to your basket. We'll let you know if the price drops when Prime Day lands. This mattress topper has been around for a couple of years and often drops in price on Amazon. Our reviewer, Zoe, found that it added 'an extra level of cosiness and comfort' to her bed, and she 'never overheated' thanks to its mesh material. If this sounds like the right topper for you, we'll make sure to tell you if Amazon slashes the price even further when the Prime Day sale starts next week. When is Amazon Prime Day 2025? Amazon has confirmed that its next Prime Day event will take place from Tuesday 8 July to Friday 11 July. The two-day sales event has been extended to four days, giving you even more time to shop the best deals. What is Amazon Prime Day? Amazon Prime Day is a four-day sales event held exclusively for Prime members. Discounts are offered on a range of products across various categories, and you can expect to see top brands like Apple get involved, too. While the main event takes place in July, Amazon hosts similar sales throughout the year, including Prime Big Deal Days and Spring Deal Days. Do you need to be a Prime member? In short, yes. Amazon's Prime Day discounts are only available to Prime members, so you'll need to sign up for membership if you don't have one already in order to take advantage of the sale. A Prime membership costs £8.99 a month, or £95 if you pay annually. Or, if you're between 18 to 22-years-old, you can get it for half the standard price. It comes with heaps of other perks too, including unlimited one-day delivery, access to Prime Video and the chance to shop Prime-exclusive deals. If you're not a current member, you can also sign up for a free 30-day trial, which will give you full access to all the Prime member benefits. Plus, you can cancel at any time during your trial to avoid being charged when it expires. However, it's worth noting that the free trial is only available to new customers or those who haven't been a Prime member in the last 12 months.
The Sun
27-06-2025
- Health
- The Sun
The part of your house that keeps you cool for free in a heatwave – and it's not your windows
THERE is nothing worse than struggling to sleep in a hot, humid room on a warm summer's night. The heat can often mean it can be tough to create the perfect bedroom temperature that gives us a good night's rest. 3 3 Which is why most of us are forced to fork out for a fan to avoid a restless, sweaty sleep and feeling shattered and drained the next day. But did you know that there is a part of your home that can actually cool you for free? And no, it's not the windows. A sleep expert has now revealed that the precise position of your door can make all the difference when it comes to keeping cool at bedtime in the summer. This is because, depending on how it is placed, it can significantly reduce bedroom temperatures. Which, in turn, can save you from facing an uncomfortable night's rest. Dr Jordan Burns, from Amerisleep, says the way bedroom doors are positioned affects airflow patterns within sleeping spaces. Good sleep remains possible during hot weather if you understand how to control airflow in your home Dr Jordan Burnsexpert from Amerisleep And this can either create cooling cross-ventilation or it can trap heat, depending on the angle chosen. The specialist said: "Most people focus solely on windows for cooling, but bedroom doors control how air circulates throughout your sleeping space. "A properly positioned door can make the difference between restful sleep and hours of uncomfortable tossing and turning." So, what is the perfect position to leave your door at night for a nice, cool, blissful sleep? Dr Burns has said that everyone should take a more precise approach and suggests positioning the door at a 45-degree angle. The sleep doctor explained: "The optimal angle for a bedroom door at night is approximately 45 degrees. "This specific position creates what fluid dynamics calls a 'venturi effect' that accelerates airflow through the narrower opening, pulling hot air out more efficiently than a fully open door would." But he warns that you should never leave your door completely open or fully closed if you want a cool space. Dr Burns said this is the most common mistake people make during hot weather, and it can actually leave you feeling WARMER. He added: "A completely open door actually slows down airflow in many cases because the opening is too large to create the pressure differentials that drive air movement. "Conversely, a fully closed door prevents any air exchange, trapping heat and moisture that build up while you sleep." The sleep expert suggests a simple method to test if your door positioning is working effectively for bedroom cooling. Dr Bruns advised: "Place a lightweight ribbon or tissue near the gap between the door and frame. "If it moves toward the door, you're successfully drawing air through the room. "If it remains still or moves away, adjust your window and door configuration until you achieve proper airflow. "Good sleep remains possible during hot weather if you understand how to control airflow in your home. "Door positioning is a cost-free intervention that can improve your sleeping environment. "It can also reduce both energy costs and environmental impact compared to mechanical cooling options." 3
Daily Mail
27-06-2025
- Lifestyle
- Daily Mail
Expert reveals four easy steps to stay cool this summer - and one involves placing an everyday item in your freezer for 10 minutes
With temperatures on the rise and summer heatwaves setting in, staying cool is more important than ever. Thankfully, an expert at EarthKind, a sustainable bedding company, has revealed four 'easy steps' to beat the heat this summer on @earthkinduk TikTok. The footage - which racked up over 120,000 views - was captioned: 'How to cool down in bed.' The sleep expert advised that the best way to stay cool at night is to take a cold shower before going to bed. She said: 'Take a cold shower 15-20 minutes before you go to sleep to cool down your body temperature.' Next, she shared how a wet flannel could be the answer to sleepless summer nights this year. The expert explained : 'Take a flannel and run it under some cold water - this can be used to dab your face throughout the night to cool you down or as a cold compress on your head.' Another tip was to close your blinds during the day to ensure sunlight stays out of your home. 'Make sure all your blinds are down so the sunlight does not warm up your bedroom,' the expert stressed. Finally, the EarthKind employee shared her 'favourite' piece of advice for keeping cool this summer. 'Take your pillowcase and put them in the freezer for 10 to 15 minutes and trust me, you will have the best night sleep with these hacks.' Many took to the comments to share that they plan to try the hacks themselves - but others were sceptical. One person said: 'I'll try it!' Another added: 'Showering before bed with cold water is bad as it makes u feel energised and increases adrenaline.' If you can't sleep in the heat, scientists may have a counterintuitive solution. Although it might seem bizarre, putting on a pair of socks before you head to bed could be the key to drifting off peacefully. Studies have shown that this simple hack can help you fall asleep faster, stay asleep longer, and get a better night of rest. Wearing socks has even been proven to be effective at bedroom temperatures up to 23°C. This strange trick works because our bodies' sleep and temperature regulation systems are deeply linked. Professor Eus van Someren, head of the Department of Sleep and Cognition at the Netherlands Institute for Neuroscience, told MailOnline: 'The brain not only regulates body temperature, but also reads out skin temperature. It may interpret warm feet as the right moment to fall asleep.' Our core body temperature has a day-night rhythm, starting to drop in the evening to reach its lowest point around four in the morning. That means the best time to sleep is when the core body temperature is on its way down. Normally, your body would cool itself close to bedtime by sending blood to the skin in a process called distal vasodilation, which makes the skin hot. Professor van Someren says this is like 'opening the radiator in the heating system in your home.' When you put on socks, this increases the temperature of your skin and creates signals that your brain mistakes for the warming caused by vasodilation. Your brain will then believe that it is time to fall asleep, and you will find it easier to drift off. But wearing socks also helps you get to sleep in a more counterintuitive way. When our skin becomes hot, the brain's temperature control system sends a signal to the body telling it to start venting heat by sending hot blood into veins near the surface. This causes an increase in vasodilation, sending blood rushing to the skin and dropping the core body temperature down to safe levels. Dr Michael Gradisar, head of sleep science and clinical psychologist and Sleep Cycle, says that wearing socks can trick the body into triggering vasodilation. This, in turn, causes the core body temperature to drop and helps you drift off to sleep. Dr Gradisar says: 'For people who need extra help warming their feet to assist their natural thermoregulation, socks can be helpful.' That might be especially useful if you suffer from Raynaud's phenomenon, poor circulation, or other conditions that interfere with blood flow to the extremities. A study published in 2018 by researchers from Seoul National University found that wearing bed socks significantly improved sleep even when the room was a toasty 23°C. Those who wore socks to bed fell asleep 7.5 minutes faster on average and woke up more than seven times less frequently during the night.
Daily Mail
13-06-2025
- Health
- Daily Mail
EXCLUSIVE REVEALED: The ultimate way to beat insomnia... and what you should NEVER do in bed
Millions know the pain of tossing and turning at night, especially as the hot summer months get underway. But a world-renowned sleep expert has shared his ultimate five-step plan to help you finally get some quality shut-eye. Your browser does not support iframes.
