From telegraph.co.uk
Telegraph Recommended readers ask Dr Sophie Bostock how many hours of kip you actually need and what to do about menopausal insomnia
You might recognise Dr Sophie Bostock from her regular slot on This Morning, giving advice on sleep problems, but her experience and expertise extends beyond daytime television. She’s worked with diverse clients from the Royal Marines to Google to help their staff get better shut-eye.
After all, sleep is central to our sense of well-being and most of us don’t get enough. Before you drop thousands of pounds on a brand-new mattress or experiment with every supplement under the sun, it’s worth heeding some expert advice.
And Dr Bostock knows her stuff. Her medical journey started in Nottingham, followed by a PhD in health psychology from UCL. Since then, she’s published research in partnership with the Sleep and Circadian Neuroscience Institute in Oxford and worked on Sleepio, a clinically proven sleep improvement programme, available free on the NHS. Now, she’s an independent sleep consultant with her own blog, The Sleep Scientist.
We approached Dr Bostock for our Readers Ask series, where industry experts answer questions from our Telegraph Recommended reader panel. From our top tips to tackle menopausal insomnia to her honest opinions on magnesium supplements, here are her answers.
How can I stay asleep for longer? I simply can’t get past six hours.
Stephen, South West
Six hours isn’t necessarily a problem. Most adults need seven hours or more, but as we get older, we need a little bit less. The real question is: How do you feel during the day? If you wake up feeling refreshed, function well all day without using caffeine and sugar to keep you going, and don’t lie in on weekends, you may simply be on the shorter end of normal. But if you’re waking too early and feeling tired, the most common causes are uncontrolled stress, too much evening light exposure or an overly early body clock.
Do you have advice for when you can’t get to sleep?
Andy, East of England
Firstly, have you tried going to bed later? The more hours we’re awake, the more of a drive or hunger for sleep we build up. Secondly, if it’s a racing mind keeping you awake, try a gentle distraction. Take your mind to your favourite place – a beach, a holiday destination – wherever you feel safe and relaxed. Think about what you can see, smell, hear, feel and touch to immerse yourself in your safe place.
What should you do when you wake up in the night and can’t get back to sleep?
Farah, South East
Reassure yourself that waking up between sleep cycles is a normal part of sleep. Most people wake up and roll over several times. We just don’t always remember it. Try slow breathing to calm the nervous system; inhale for four counts and exhale for six.
But if you’ve been awake for 20 minutes and you still feel wired, get out of bed. Keep the lights low. Do something gently distracting, a crossword, reading a book, watching old films and when your eyelids feel heavy, that’s your cue to come back to bed.
Is magnesium glycolate really effective for insomnia?
Carol, South West
Magnesium plays a role in muscle relaxation and nervous system regulation, and some studies suggest it can help people with low magnesium levels to sleep better. But magnesium as a standalone insomnia solution is unlikely to have a strong effect.
If sleep problems are persistent, behavioural approaches like consistent sleep timing, physical activity during the day, and cognitive behavioural therapy for insomnia have much stronger evidence.
If you wake up refreshed and function well, does it matter how many hours you get?
David, Yorkshire
Not necessarily, as sleep needs vary between individuals. If you wake up feeling restored, and maintain concentration, mood and energy throughout the day, your sleep duration may be sufficient for you.
Can you catch up on sleep with naps?
Peter, East of England
Naps can be a really powerful way to improve mood, focus and energy. But I think of naps as a top up, not a replacement for night-time sleep. There is a risk that lengthy lie ins or long daytime naps can disrupt your body clock and make sleep the following night harder. I’d recommend short naps of 20 to 30 minutes, early in the afternoon, to improve alertness without disrupting night-time sleep.
What can I do about menopausal insomnia?
Susan, West Midlands
Fluctuating levels of oestrogen and progesterone influence temperature regulation, mood stability, stress levels and the timing of our circadian rhythms. They can also cause night sweats and three am waking.
For some women, HRT to stabilise hormone levels significantly improves sleep. But the number one recommended treatment for menopausal insomnia is cognitive behavioural therapy for insomnia, which includes a toolkit of techniques to address the unhelpful thoughts and behaviours that make insomnia persist.
What are the best habits for a good night’s sleep?
Andrew, East of England
A consistent wake up time, seven days a week. Move your body every day, ideally outside in natural light. Protect a wind down period before bed, which includes switching off screens.
And finally, the best sleepers aren’t perfect sleepers. They create the conditions for sleep and allow sleep to come to them.
https://www.telegraph.co.uk/recommended/sleep/accessories/sophie-bostock-reader-questions/
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