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Sleep insomnia is more likely to affect people who have inconsistent sleeping patterns. Photograph: iStock. Older people also often have to get out of bed to use the bathroom one or two times during the night. Waking up at night is usually harmless. Most people have no trouble falling back asleep and may not even remember their nighttime awakenings the next morning. But if you frequently wake up in the middle of the night and find yourself struggling to fall back asleep, there could be an underlying problem. If this occurs at least three times a week over a period of at least three months, it could be chronic insomnia, said Dr Kannan Ramar, a sleep medicine specialist at the Mayo Clinic in Minnesota and former president of the American Academy of Sleep Medicine.

Two of the primary drivers of insomnia are stress and anxiety. Levels of adrenaline, the so-called stress hormone, will rise, increasing your heart rate and leading to a state of heightened arousal, making it particularly difficult to ease back into sleep. Why does this always happen?

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Gentle stretches or breathing exercises might help, as may meditation, which has been shown in studies to help combat chronic insomnia. You might sit on the couch and knit, or read a book or magazine in dim light. Experts recommend that you avoid reading on your smartphone, since the blue light these devices emit can suppress production of melatonin, the hormone that helps make us drowsy. You might, however, pull out your phone to use a soothing app such as Calm or Hepacewhich are deed to help with sleep and meditation.

Eventually, when you start to feel tired, get back into bed and try to doze off. Then, the next day, implement the following sleep hygiene habits to increase your odds of sleeping soundly through the night. In small amounts, alcohol can act as a sedative, causing you to fall asleep faster.

But it can also cause you to wake up in the middle of the night as your body is metabolising it. Studies show that consuming alcohol before bed can lead to poor quality sleep. If you drink a cup of coffee at 3.

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If you do want to nap during the day, make sure to do it in the morning or early afternoon, and keep it short, no longer than 30 minutes. Try to get up at the same time each morning aim to get at least 15 minutes of morning sunlight, which helps to shut down melatonin production and get into bed at the same time in the evenings.

Studies show that people who have irregular bedtime schedules are more likely to develop symptoms of insomnia. A sleep clinic could also connect you to a cognitive behavioural therapist who could help you identify and address any specific behaviours that might be causing your chronic insomnia. Experts see four possible scenarios: eradication, elimination, cohabitation and conflagration. White matter remodels itself when people become more physically active, new study finds. High of close contacts still having to self-isolate after nearly all restrictions lifted.

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All the advice seems to be for people certain of their sexuality and who want to come out. Changing risk factors mean the rate of fully vaccinated in hospital will continue to grow. Moderate drinking is unlikely to impair your immune response, but heavy drinking might. Your essential, outdoor, family-friendly guide to Co Leitrim.

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It disrupts your body and your life and nobody understands this better than other sufferers. How do I get back to sleep? Sleep experts offer advice on sleeping soundly through the night Wed, Jul 21, Topics: Summer of Family Dr. Sponsored Creativity and a colour pop combine for a living room transformation. The easy way to keep your space spotless this summer.

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Take in bite-size pieces of the Wild Atlantic Way this summer. Commenting on The Irish Times has changed. To comment you must now be an Irish Times subscriber. The details entered are not currently associated with an Irish Times subscription. You should receive instructions for resetting your password.

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New comments are only accepted for 3 days from the date of publication. How and when will the Covid pandemic end? How walking can renovate your brain and improve memory White matter remodels itself when people become more physically active, new study finds. The world looks on as England rolls the dice with its reopening gamble High of close contacts still having to self-isolate after nearly all restrictions lifted.

If the Covid vaccines are working, why are double-jabbed people being hospitalised? Due your Covid jab? Mind what you drink afterwards Moderate drinking is unlikely to impair your immune response, but heavy drinking might. Co Leitrim: one walk, one run, one hike, one swim, one cycle, one park and one outdoor gym Your essential, outdoor, family-friendly guide to Co Leitrim.

Self-help groups can help to endure long Covid symptoms It disrupts your body and your life and nobody understands this better than other sufferers. In. Don't have an ? Forgot Password? Not an Irish Times subscriber?

I know its irish adult hots but im looking for april

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Expert predicts what Irish life will look like with 80% of adults vaccinated, including masks and socialising