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Tom's Guide
4 hours ago
- Health
- Tom's Guide
67% of us experience parasomnias — expert shares 5 most common types and why they happen
Experiencing a parasomnia, like sleep walking, can feel disturbing. Sleepwalking isn't the only parasomnia, though — other sleep conditions such as sleep paralysis, bed wetting and even sleep talking can be classed as a parasomnia. So what causes them? From stress and trauma, to lifestyle habits and medications (or even genetics) — there are many factors that can be responsible for parasomnias. Considering 67% of us experience parasomnias, we want to find out more. So, we're exploring what the most common parasomnias are, talking to sleep experts about why they affect some people more than others and strategies to manage or stop them to help you sleep better. Parasomnias are behaviours that occur during sleep, such as 'sleepwalking, sleep talking, or night terrors,' explains Dr Hamilton Gaiani, a double board-certified psychiatrist. He adds that these parasomnias are usually associated with 'stress, nervousness, or previous traumatic experiences.' 'For instance, sleepwalking occurs when the brain is not fully awake but the body is walking around, something that may occur when you're stressed or overwhelmed,' he explains. So, what's happening to the body when you're experiencing a parasomnia? Sleep expert Dr Lindsay Browning adds that they can be categorised as non-rapid eye movement (NREM) parasomnias or rapid eye movement (REM) parasomnias depending on which part of sleep they occur. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. She explains that there is another category called 'other parasomnias': 'This covers parasomnias that do not fit neatly into either the REM or NREM classifications." "NREM parasomnias typically occur in the first third of the night, whereas REM parasomnias tend to occur in the latter half of the night,' she adds. There are many types of parasomnias, but these 5 are the most common. Browning explains that someone who is sleepwalking is 'not fully conscious, but they may open their eyes, get up out of bed, walk downstairs, open the fridge, and even eat something, before going back to bed again.' Sleep walking might seem like a bit of a novelty, but this parasomnia can pose many dangers — especially if the walker leaves their house. If you've ever been woken up by someone talking next to you, and they are fast asleep, they could be sleep talking. 'Sleep talking (or somniloquy) is a parasomnia where someone may start talking, mumbling, or shouting during their sleep without being aware that they're doing so,' the sleep expert explains. 'It can occur in any sleep stage but is most common in NREM sleep,' she adds. A scary feeling to wake up to, explains that sleep paralysis is 'a state where you become paralyzed and cannot move or talk while falling asleep or waking up.' He explains that it's often linked to stress, anxiety or insufficient sleep condition could be more common than you think, with one study showing that 4 in 10 of us have experienced it. Night terrors are short episodes of fear or terror that seem to occur during deep sleep, says Dr. Gaiani. 'They may result in activity such as screaming, thrashing, or pounding heart.' 'The individual typically does not recall the episode in the morning. Night terrors are a parasomnia since they interrupt normal sleep and are usually precipitated by trauma or stress,' he explains. The reason individuals don't remember these episodes is because they usually take place during NREM sleep. Wetting the bed while you sleep can be a traumatic experience, explains sleep expert Dr. Leah Kaylor. She explains that it's classed as a parasomnia because it 'happens during sleep without conscious control over the bladder.' This is a parasomnia which is more common in children, but adults can also experience the condition due to extreme stress, trauma, health conditions or poor sleep habits. 'Parasomnias can be caused by a mix of physical, emotional, and environmental factors,' says Kaylor. She adds that one common cause is sleep deprivation. 'This is when the body doesn't get enough rest; it increases the chances of unusual brain activity during sleep.' Stress and anxiety are also major triggers Stress and anxiety are also major triggers, 'because they can make the brain more active during sleep, leading to disruptions like night terrors or sleepwalking,' she explains. But your sleep habits and lifestyle can also play a part. 'Irregular sleep schedules, such as going to bed at different times each night or doing shift work, can confuse the body's internal clock and increase the risk of parasomnias,' Dr Kaylor says. Genetics can also play a role as well as certain medications or substances, such as sleeping pills, stimulants or alcohol. There are different ways to help manage parasomnias and even help to stop them, we've looked at a few solutions below but if you experience them frequently or their impacting your quality of life, you should speak with a specialist to find the right solution for you. Your body works off a sleep/wake cycle called the circadian rhythm. This is like a pre-programmed internal clock telling your body when to wake up and when to go to sleep. So keeping a consistent sleep schedule will allow your body to easily fall asleep and stay asleep, cycling through the individual sleep stages properly, which will help ward off parasomnia symptoms. Although alcohol and other substances could relax you and help you initially get to sleep they could affect the quality of your sleep, says Browning. 'As alcohol affects sleep architecture, it can cause more fragmented and disturbed REM sleep in the latter part of the night, increasing the likelihood of parasomnias.' Cognitive behavior therapy (CBT) helps to change how we think and ultimately our actions. So, how can it stop parasomnias? 'CBT can help those dealing with the stress, anxiety, or trauma that causes sleep disorders or parasomnias - this is because it helps to alter the negative thought processes,' explains If you're being disrupted when you sleep it could be a good time to look at your sleep hygiene. So, what does this mean? Sleep hygiene refers to your environment and the habits you have that can impact your sleep. If you're waking up due to street lights or sunshine blaring into your bedroom it could be time to invest in black out blinds. If noise is the problem, then earplugs could be your best bet. Make sure where you sleep is also clutter free, well ventilated and has comfortable bedding — all key things to help you get a better night's sleep. If none of the lifestyle solutions above help to cure your parasomnia then it may be worth looking at medications to help you. But always consult a physician or doctor before starting any medication (especially if it hasn't been prescribed for you) to make sure it's the right option.
IOL News
07-07-2025
- Entertainment
- IOL News
Binge-watching or sleep-wrecking? How your favourite TV shows are sabotaging your sleep
If you're struggling to fall or stay asleep, it might be time to trade your serial killer obsession for something a little softer. Image: KoolShooters /pexels We all love a good bedtime binge. A familiar show, a cosy blanket, and maybe something to sip on, it's the perfect way to unwind, right? Not quite, according to sleep experts and new research that shows our favourite late-night viewing choices might be stealing more than just our time. They could be messing with our sleep in a big way. Not all TV is created equal, at least not for sleep A recent study from Premier Inn surveyed 2,000 Brits to find out how their TV habits affect their sleep. The results are eye-opening: the genre of show you choose before bed has a direct link to how well and how long you sleep. It turns out that tuning into calming content like sports documentaries, kids' shows, and nature documentaries (think Planet Earth or Drive to Survive) can actually promote better rest. Nearly 7 out of 10 people who watched sports documentaries before bed rated their sleep as 'very good' or 'fairly good'. On the flip side? Fans of true crime, horror, and intense thrillers are sleeping significantly worse, with true crime topping the list of genres most associated with poor sleep. 'Our brains don't just stop processing once the TV turns off,' explains Dr Lindsay Browning, a chartered psychologist and sleep expert. 'What you watch before bed can leave your mind racing or even trigger stress responses, especially when it involves suspense, violence or real-life trauma.' Shows that help you sleep better If you're struggling to fall or stay asleep, it might be time to trade your serial killer obsession for something a little softer. Based on Premier Inn's findings, here are the genres most likely to support a restful night: TV genres that had noticeably higher good sleep scores: Sports documentaries (Drive to Survive) 69% Kids & family shows (Bluey) 66% Legal drama (Suits) 65% Nature documentaries (Planet Earth) 62% Talk shows (Graham Norton) 62% These shows often feature predictable pacing, low-stakes conflict or soothing visual elements that help the brain relax, rather than amp up. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Fans of true crime, horror, and intense thrillers are sleeping significantly worse, with true crime topping the list of genres most associated with poor sleep. Image: RDNE Stock project It might feel like the latest true crime doc or spooky thriller is just your guilty pleasure. But it could be costing you quality rest. According to the study: 31% of true crime fans rated their sleep as ' poo r' 45% reported feeling tired at least four days a week Horror and crime dramas didn't fare much better, with 30% and 29% of viewers respectively rating their sleep poorly While gripping, shows like "Making a Murderer", "The Staircase", "Squid Game" and "Stranger Things" are loaded with suspense, fear and high cortisol triggers. And that's not great news for your nervous system right before bed. 'Cortisol, our stress hormone, can spike while watching something intense, and it can take hours to return to normal levels,' says Dr Michael Breus, also known as "The Sleep Doctor". This disrupts our body's natural ability to transition into sleep mode.' Why screen time matters more than we think This research isn't just about what's on the screen, but how much time we're spending in front of it. According to the study, almost half of the participants watch TV for 3-4 hours each night a habit that's becoming the norm in many households. When you mix extended screen time with stimulating content, it's a double hit to your sleep cycle. The blue light emitted by screens suppresses melatonin production (the hormone that helps you sleep), and intense emotional content keeps your mind wired long after the credits roll. How to make TV work for you, not against you The good news? You don't have to give up TV altogether. Here are a few lifestyle tweaks that could help: Time it right: Cut off TV at least 30-60 minutes before bed to give your brain time to wind down. Choose sleep-positive genres: Opt for light-hearted, slow-paced or educational content. Dim the lights: Reduce screen brightness and room lighting in the evening to help your body recognise it's bedtime. Set a viewing limit: Instead of binge-watching, cap your watching time at one or two episodes. Try audio alternatives: If TV is your go-to comfort, consider switching to a calm podcast or audiobook before bed. The way we unwind matters more than we think. In a world where 'just one more episode' feels like self-care, it's worth asking whether that final click is doing more harm than good. Sleep is a non-negotiable and protecting it starts with what we choose to invite into our heads each night.
The Irish Sun
17-06-2025
- Health
- The Irish Sun
Over 13million Brits urged to wipe their windowsills for 30 seconds every day this week
A SIZZLING heatwave is on the horizon for Brits this month, which will please most sun lovers. And many people will love the chance to get Advertisement 2 Brits are being urged to spare a mere 30 seconds to wipe down their windowsills this week after keeping them open Credit: Getty 2 Over 13 million people suffer from hay fever in the UK But Brits are being urged to spare a mere 30 seconds to wipe down their windowsills this week after keeping them open . With an estimated 13 million hay fever sufferers in the UK plagued with itchy eyes, a runny nose, sneezing or fatigue, it's vital to be mindful of indoor allergens. It can also aggravate lung conditions such as asthma, which affects 7.2million people in the UK, and chronic obstructive pulmonary disease (COPD), which affects 1.2million. Advertisement Health Tiny articles of pollen can stick to everything including your and clothes and once it gets inside your home it can settle on sofas, carpets, and bedding. Home cleaning specialist and "But not wiping the sills afterwards is basically inviting pollen to settle and linger in your home." Advertisement Most read in Fabulous Pollen can easily settle on smooth surfaces like window sills, frames, and blinds, particularly when windows remain open during peak pollen times. Once in your home, these particles can be stirred back into the air by everyday actions such as opening or closing blinds, or simply walking past. Change your car air filter and have your A/C checked if you suffer from hayfever Regularly wiping these areas before pollen has the opportunity to disperse can prevent it from getting on bedding, sofas, and carpets. Nigel advises: "Just use a damp microfibre cloth once a day. It takes 30 seconds, costs nothing, and can genuinely reduce your hay fever flare-ups indoors." Advertisement Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at , provided other tips on how to keep hay fever at Elsewhere, an allergy expert recently revealed the 8 things all hay fever sufferers need to do. Hay fever first aid kit Analyse your symptoms and find the best medication kit for you... Antihistamines Antihistamines (cetirizine or loratadine) work by blocking histamine in the body, which is released when the body detects something it thinks is harmful. Histamine causes blood vessels to expand and the skin to swell, but in people with hay fever, also causes an allergic reaction. That's the watering eyes, blocked nose, rashes and so on. Max Wiseberg, airborne allergens expert and creator of HayMax, says that many antihistamines are available on prescription, such as Telfast, which you can see your GP for or get through an online doctor, such as LloydsPharmacy. Telfast, and other prescription-only antihistamine tablets, work in the same way as over-the-counter antihistamines, but are stronger and intended to help with more severe symptoms. 'Get your prescription in advance of the season so you have your medication in time to start taking it at the right time,' he says. 'Some are best taken at least one month before the hay fever season starts." Nasal sprays A nasal spray can be effective in controlling congestion and stuffiness. Pharmacists can advise on nasal sprays (sodium cromoglicate, ipratropium bromide or decongestant), and eye drops, too. Nasal sprays can also help with other symptoms of hay fever 'because the medicine is targeted directly to the nose, which is where the vast majority of allergens enter the body', Max says. Independent pharmacist Rita Ghelani says: 'Try Xlear nasal spray, which contains xylitol, and has anti-bacterial properties and keeps the nasal lining moist. 'If symptoms are more severe, then try an anti-inflammatory nasal spray – sometimes referred to as a steroid nasal spray – which can take a few days to work. 'Start with one that contains beclomethasone, which is used twice a day, in the morning and at night.' Rita also advises cleaning the nose with a saline nasal spray before a steroid spray, saying: 'It will remove sticky mucus from the nasal passage, thus improving the effectiveness of the medication.' Eye drops If itchy eyes are your primary concern, Rita says: 'Try using sodium cromoglicate eye drops. "These make the eyes less sensitive to allergens such as pollen and reduce irritation. "They need to be used four times a day to keep the levels of the active ingredient high enough to be effective. "Keep using them even if symptoms improve. 'Using a good eye drop to lubricate the eyes may also help with dry eyes during the summer months.' And Hay fever sufferers have been warned not to buy super-strong injections online as demand has soared for a banned drug. Instead, here are four cheap tricks to beat hay fever season without breaking the bank. Advertisement And finally, the 6p supplement that will help prevent the agonising symptoms of hay fever.
The Irish Sun
05-06-2025
- Health
- The Irish Sun
The exact time of day to hang out your bed sheets and towels to avoid the dreaded pollen bomb of hay fever symptoms
WITH the sun shining more it can be very tempting to hang your laundry out to dry in the garden. However, experts are warning people against drying their sheets outdoors as it could leave them feeling awful. 3 Experts are warning people against drying their sheets outdoors as it could leave them feeling awful Credit: Getty 3 Pollen can cling to anything which could worsen your symptoms Credit: Alamy 3 Some of the ways that you can lesson the symptoms And many people will love the chance to hang their wet washing outside and let it dry naturally. However, experts have warned against this if you have hay fever, as it could lead to symptoms including itchy eyes, a runny nose, and sneezing - getting worse. Tiny articles of pollen can stick to everything including your Allergies Allergy expert, "They act as a pollen net as fabrics can trap microscopic particles easily, especially in heavier weaves like towels or bed linen. 'When you Grayson said that drying clothes and bedding in a tumble dryer can cost more in electricity than hanging your clothes outside. Most read in Health But that 'For someone battling allergies, the trade off isn't always worth it'. What is hay fever: Hayfever season strikes early as mild winter sparks early pollen 'explosion' However, she explained that if you do want to dry your clothes outside, you should hang them out earlier in the day. ' "Drying clothes early in the morning and not leaving them out all day can be really helpful," she explained. Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at , provided other tips on how to keep hay fever at bay this summer. How to know if you have Hay Fever Hay Fever is usually worse between late March and September, especially when it's warm, humid and windy. This is when the pollen count is at its highest. Hay Fever can last for weeks or months, unlike a cold, which usually goes away after one to two weeks. Typical symptoms include: Frequent sneezing Runny or blocked nose Itchy, red or watery eyes (allergic conjunctivitis) An itchy throat, mouth, nose and ears Cough, caused by postnasal drip (mucus dripping down the throat from the back of the nose) Less commonly, you may also experience: The loss of your sense of smell (anosmia) Facial pain (caused by blocked sinuses) Headaches Earache Tiredness and fatigue If you have asthma, your asthma symptoms may get worse when you have hay fever. Keep your head elevated Symptoms associated with an allergy are usually worse at night. This is because when we lie down, the mucus cannot drain in the same way it would when gravity is helping, leading to disturbed breathing or a cough caused by a post-nasal drip. For this reason, you should aim to keep your head slightly elevated at night if you are struggling with allergies. This will bring gravity back into the mix, allowing excess mucus to drain and not pool and lessening the irritation. Shower before bed Taking a shower before bed will wash away any pollen that may have clung to your skin and hair from outside. Instead of transferring this onto your bed linen, make a habit of washing yourself before bed. This is also a great tip for when we still start to experience warmer evenings again as a cool, not cold, shower will help to lower your body temperature making it easier to drift off to sleep . Keep windows closed during the day It might be tempting to open the window a fraction to let some fresh air in on a sunny spring day, however, if you're a hay fever sufferer, you try to keep your windows and doors closed to prevent pollen from entering your home. Having your windows open during the day will allow pollen particles to blow in and settle on your clothes, bedding and other soft furnishings within your room, making your symptoms much worse when it comes to bedtime. Invest in an air purifier Investing in an air purifier is useful for those with hay fever as it will remove pollen and dust particles from the air that trigger your symptoms. This can be extremely beneficial for clearing your sinuses, which should allow you to fall asleep quicker and more comfortably as a result. Elsewhere, an allergy expert recently revealed the 8 things all hay fever sufferers need to do. Plus, here are four cheap tricks to beat hay fever season without breaking the bank. Meanwhile, the has warned of And finally, the 6p supplement that will help prevent the agonising symptoms of hay fever.
Daily Mirror
10-05-2025
- Health
- Daily Mirror
'I fled London for a better life - but I'm so scared here I can't sleep'
Rising temperatures and lighter evenings are an uncomfortable combination. One woman who opted for a better life away from London with her partner has felt this first hand As we look forward to saying goodbye to spring and hello to summer, us Brits will be revelling in the prospect of sunnier days and warmer weather. However, heat is one of the main causes of a bad night's sleep, and we're often left tossing, turning and searching for the cold side of the pillow when temperatures start to rise. Dr Lindsay Browning, psychologist and sleep expert at And So To Bed, explains why heat can be so disruptive to our sleep. She says, 'As we fall asleep, our body temperature naturally drops. 'When the room is too hot or your covers are too thick, you can struggle to reduce your body temperature, which makes falling asleep much harder.' According to the National Sleep Foundation, a common cause of insomnia and poor sleep quality is linked to endocrine dysfunction, which can worsen in summer because your body produces less melatonin, a key hormone necessary for healthy sleep cycles. The increased amount of daylight can delay the production of melatonin, one of the hormones that regulates sleep. And this can make it harder to fall asleep at your usual bedtime. Statistics from World Data show there are 16 hours of daylight in June. In December, on the other hand, we usually get six to seven hours of daylight. 'This can also disrupt our internal body clock (circadian rhythm), affecting other aspects of our body,' says Ana Brito, sleep expert at Somnissimo. 'The extended daylight hours can also make it harder to wind down, affecting the overall quality and duration of sleep. Plus, longer days can be associated with higher temperatures until later, which can make it harder to fall and stay asleep as cooler temperatures are generally more conducive to sleep.' Rosie Mullender, 47, from West Sussex and author of the novel Ghosted, struggles to sleep in her attic bedroom. She tells us: 'I'd never had trouble getting to sleep until I spent my first summer in Worthing. Before moving to the seaside town, I'd only ever lived in flats, where you could open a window and enjoy a breeze as you slept without fear of encouraging burglars (or spiders) inside. 'Moving out of London meant my fiancé and I were able to buy a house rather than a flat, which was a dream come true, until I realised that I hate stairs, and when the master bedroom is in a loft conversion, your chances of a great night's sleep are minimal. 'Because heat rises, the bedroom is warm all year round – ideal in the winter when I don't have any need for thermal jim jams and a hot water bottle, but not so welcome in the summer months.' 'The bedroom does have a set of double doors leading onto a Juliet balcony, but my fear of the local spiders, which seem to consider our house their own personal hangout, means they have to stay firmly shut all year. 'So, instead, I'm left to toss and turn in a puddle of sweat every night, my hair clinging to my sticky neck. 'On the hottest nights, I'll place an oscillating fan next to the bed, and angle a standing fan directly at my torso. It means I'm much cooler, but the noise of two fans whirring stops me getting to sleep, and when I do manage it, I'll wake up in the middle of the night chattering with cold. 'At this rate, I might have to resort to sleeping in front of the fridge with the door open. Or making friends with those spiders.' Here are some top tips to help you prepare for getting a good night's sleep in the warmer weather… Sleep on your side 'Most people aren't aware that when trying to get to sleep in the heat, one of the best positions is to sleep on your side, as this minimises the surface area of your body against the mattress and bedding,' says Chris Tattersall, sleep environment expert and managing director of the bedding retailer Woolroom. 'This, in turn, will stop you from feeling too hot in the night and avoid any subsequent sweating.' Let the heat out A simple yet effective trick is to let your bedroom breathe. Chris says, 'The ideal temperature is 18˚C, so ensuring the hot air can circulate by opening windows is essential to ensure a comfortable sleep environment. 'I advise opening your bedroom windows for as long as possible only once the sun has passed to ensure that cool air flows in.' Keep your room cool all day Switch off unnecessary electronics in your bedroom. Just one laptop will generate 50 watts of heat, not including the light from the monitor or the fan that cools the processor. And, as the midday sun hits your windows, it will inevitably heat up your home, so another key tip is to keep the daytime heat at bay by closing your bedroom blinds too. Cold water is your friend A cold glass of water 30 minutes to an hour before bed can help cool your internal body temperature. Also keep a glass by the bed to help cool you from the inside out in case you wake up in the night. And if you love a hot water bottle to stay warm in winter, bring it out of hibernation for summer. 'Fill it with cold water and put it in the fridge or freezer a few hours before bed,' says Chris. 'Pop it between the sheets to cool them before you get in or keep it close to you for instant cooling.' Create a cool night routine Creating a holistic sleep environment as part of your bedtime routine is key. Cosy lighting, minimal noise and distractions, and perhaps aromatherapy are all important factors to consider. In hot weather, a cool shower before bed is a great addition, as this will lower your internal temperature, signalling to your body that it's time to wind down. If you don't want to go for a full shower, you could try washing your face and feet with cool water.
