bodyType

customContents

entityId

entityUuid

articlePageQuery

filter

article

articleBaseAdvertisingInfoArticle

articleListArticle

articleSeoArticle

hooksArticleAcknowledgementGateOverlayArticle

hooksTrackPageViewArticle

hooksContentInterestArticle

articleLinkingDataContent

hooksAmpRedirectArticle

articleSchemaContent

liveArticle

advertZone

sentiment

contentLock

topics

types

sections

paywallTypes

createdDate

publishedDate

sponsorType

urlAlias

moreOnThisArticles

commentCount

authorLocations

authors

corrections

displaySlideShow

multimediaEmbed

printHeadline

seriesContainer

articleSpeeches

socialHeadline

headline

images

flag

firstTopic

glossary

flattenTypeIds

image

relatedLinks

relatedNewsletters

__typename

sponsor

pdfFiles

seriesReverseOrder

series

disableOffPlatformContent

published

updatedDate

summary

subHeadline

body

keywords

readingTime

customTimezone

liveContents

We all experience the occasional late night or restless sleep – but when these nights become frequent, it can take a toll on your health and well-being.
Dr Katharina Lederle, a sleep and circadian rhythm specialist at The London General Practice in the UK, has outlined six signs that your sleep pattern may be off balance.
She also shares seven helpful tips and tricks on how to reset your routine.
Here are warning signs you should look out for.
1. Waking up in the night

Frequently waking up too early or regular interruptions during the night is a clear sign that your sleep has been disrupted.
“Waking up and going to the toilet once and then falling back asleep within a couple of minutes is fine, but if you are having a lot of toilet trips or thinking why have I been awake for such a long period of time, and then struggling to get back to sleep, there might be a problem,” Lederle says.
2. Restlessness
“If it takes you longer than 30 minutes to get to sleep on a regular basis, there could be an issue. One sign of poor sleep is restlessness, tossing and turning at night,” Lederle says.
“You might not necessarily wake up fully and think I have been tossing and turning a lot, but the next day there may be an awareness of restlessness. Or if you have a sleeping partner, they might comment on your restlessness during the night.”

3. Busy mind
A busy mind can be a symptom of a poor sleep schedule, and vice versa.
“Stress can lead to busy thoughts, worrying about the future and replaying scenes from your day, which can make it harder to get to sleep,” Lederle says.
“Stress can also physiologically lead to raised cortisol levels and a raised heart rate. However, what we actually want or need for sleep is the exact opposite. We need relaxation to allow ourselves to let go of everything.”
4. Low mood
Feeling low or down during the day can be another indication that your sleep pattern has been disrupted.
“The resources in the brain are all finite and need to be rebuilt. So, if your prefrontal cortex [which plays a crucial role in executive functions and higher-order cognitive processes] is sleep deprived, it can’t fulfil its regulatory role,” Lederle says.
“This often results in low mood, anxiety and irritableness, which can then quite quickly lead to conflict or disagreements.”
5. Struggling to focus

“A lack of motivation and struggling to concentrate are some more signs of disrupted sleep that you can notice during the day,” Lederle says.
“When the prefrontal cortex hasn’t had the chance to rebuild all its resources, concentration can become hard. Seeing the bigger picture, attention to detail and switching attention intentionally can also become harder.”
6. Excessive tiredness
Feeling excessively tired throughout the day is likely a sign of disrupted sleep.
“Waking up and still feeling tired and groggy is sleep inertia, which we all experience to some extent. But if you repeatedly feel excessively tired without an explanation, that could indicate a bigger problem,” Lederle says.
Here are seven strategies to help get your sleeping pattern back on track:
1. Go to bed and wake up at regular times
“It’s OK to have some late nights when we go to the theatre or to a party, but on the whole it’s important to keep your sleep and wake times as regular as possible,” Lederle says.
2. Expose yourself to light in the mornings

“When you wake up in the morning, let the light in and go outside,” Lederle says.
“In the summer this is relatively easy, but it can become harder in winter. Consider getting a light box to substitute the morning light in the darker months.”
3. Make your bedroom dark and cool in the evening
“Try to keep your sleeping environment quiet, dark and cool,” Lederle says.
4. Think about what might be causing your stress
“Identify where your stress is coming from and think about what you can control,” Lederle says.
“Think about – how can I recover? How can I let go of my work? How can I relax? How can I get a sense of autonomy or control?”
Engaging in an activity you enjoy before bed can provide a sense of autonomy and control, which may help lower your stress levels and help you drift off to sleep.
“It could be that your goal is to meditate and you start with doing five minutes every evening,” says Lederle.

5. Adjust eating times
“Eating late or eating sugary foods before bed can affect people’s ability to fall asleep,” Lederle says.
“Try and eat dinner at least three or four hours before you go to sleep. Having caffeine in the evening, or drinking too much during the day, can also make it harder to fall asleep.”
6. Stay active
“Make sure you are moving throughout the day and try to avoid sitting on a chair for hours on end,” Lederle says.
“Try to do some exercise to help release tension and stress.”
7. Seek help
“If we have a stressful event, it’s quite normal to have poor sleep. But if you are struggling to sleep for more than two weeks, start to think about what might be affecting your sleep,” Lederle says.
“Then if your sleep hasn’t resolved after that, I would suggest speaking to a specialist.”
Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.


Colon cancer survivor who became viral fitness trainer isn’t afraid of eating McDonald’s

The secret to a calm epidermis might be soothing anti-inflammatory skincare

How 5 to 10 minute ‘exercise snacking’ sessions can get you fit and lower disease risk

At 70, she’s now a powerlifter. How this retired teacher refuses to slow down

Wellness

6 signs you’re sleeping badly and 7 tips on how to improve it

A lack of sleep over time can cause damage to health and well-being. Photo: Shutterstock

A lack of sleep over time can affect your health and well-being. Dr Katharina Lederle, a sleep and circadian rhythm specialist, offers tips to improve your sleep pattern. Photo: Shutterstock

Having many toilet trips during the night or waking and not being able to go back to sleep for a long time suggests a problem. Photo: Shutterstock

Dr Katharina Lederle is a sleep and circadian rhythm specialist at The London General Practice in the UK. Photo: The London General Practice

Let in light or go outside and take a walk after waking up. Photo: Shutterstock

Doing something you enjoy before bed can help lower your stress levels and help you drift off to sleep. Photo: Shutterstock

Should non-diabetics monitor their blood sugar levels? The benefits, according to experts

Continuous glucose monitors use tiny sensor wires inserted under the skin of your upper arm or abdomen with an applicator to measure a person’s blood sugar levels. Readings are displayed on a receiver or your smartphone. Photo: Shutterstock

Nutritional scientist Dr Brigitte Baeuerlein. Photo: brigittebaeuerlein.de

Stress can cause spikes in blood sugar – for instance, when you are desperately trying to find a parking space. Photo: Shutterstock

Eating foods high in sugar causes glucose levels to spike. Photo: dpa

Bernhard Kulzer is head of the research institute of the Diabetes-Academy Bad Mergentheim in Germany. Photo: ResearchGate

A balanced diet – fruit, vegetables and dietary fibre, good oils, protein and not too many empty carbs – will help prevent glucose spikes and food cravings. Photo: dpa

Dealing with insomnia? Common-sense tips to help you fall asleep and get enough rest

Sleep restriction requires going to bed late, or later than usual, and getting up early. You might begin with just five-and-a-half-hours in bed and work up to six until you’ve found the optimum sleep amount for you. 
Photo: Shutterstock

The cover of Van de Laar’s book. Photo: Amazon

Hong Kong-based infant and adult sleep coach Gemma Fisk says that the US-based National Sleep Foundation recommends adults aim for seven to nine hours of sleep each night. Photo: Ayelen Alcover Photography & Film

A Hadzabe man rests in a cave during hot midday hours. The Hadzabe tribe in northern Tanzania are, on average, awake for a couple of hours during the night, and don’t report a sleeping problem. Photo: Shutterstock 

If you find yourself awake in bed, give yourself time to drop back off. If you still can’t sleep, get up and do something relaxing: watch a favourite series or read a book. Photo: Shutterstock

Dutch sleep therapist Dr Merijn van de Laar offers understanding and advice to help people sleep better. Photo: gutkind-verlag.de

Trouble sleeping? A plant-based diet could help with insomnia, experts say. Here’s what to eat to get the rest you need

Having a banana may help you have a better night’s sleep, as this fruit is packed with magnesium.
Photo: Shutterstock

Eating fruit, vegetables and plant-based foods, from leafy greens to bananas, has been linked to a better night’s sleep. Experts explain how they help with insomnia. Photo: Shutterstock 

A Hong Kong survey found that nearly half of people over 15 experienced sleep problems. Photo: Shutterstock

A recent study of people in China suggested links between eating more fruit and other healthy foods, and better sleep. Photo: Shutterstock

Stephanie McBurnett, a dietitian and nutrition educator with the Physicians Committee for Responsible Medicine in the United States. Photo: PCRM

Cavan Chan, a Hong Kong-based sleep and functional medicine health coach.

Hong Kong-based culinary health coach Michele Wisla. Photo: Michele Wisla 

Dark tart cherries or tart cherry juice are excellent sources of melatonin, which can help us sleep better. Photo: Shutterstock

Consider eating more mushrooms for a better night’s rest – they contain melatonin, tryptophan and folate, substances known to promote good-quality sleep. Photo: Shutterstock 

Do you have insomnia? Why your heart health depends on getting a good night’s rest, and 5 expert tips to help you end sleepless nights

New studies give another reason to get enough good-quality sleep: your heart health is affected by the length and quality of your rest. Photo: Shutterstock

Sleep is the foundation of wellness, says Hong Kong sleep and functional medicine health coach Cavan Chan. Photo: Cavan Chan

Not everyone finds it easy to get a good night’s sleep. Photo: Shutterstock

Frequent travellers including pilots and flight attendants, who often experience jet lag from being in different time zones, have a particularly difficult time getting good-quality sleep. Photo: Shutterstock

Problems such as obstructive sleep apnoea and heart failure are associated with sleep disruptions. Photo: Shutterstock

The ideal temperature range for sleeping is 16 to 21 degrees Celsius. Photo: Shutterstock

If you can’t sleep, get out of bed, sit in a dark, quiet corner and try to relax. Photo: Shutterstock

Lifestyle

Health & Wellness

Health

Lists

From waking in the night to low mood to difficulty focusing, a sleep expert describes signs of sleeping badly and how to fix them


From waking in the night to low mood to difficulty focusing, a sleep expert describes signs of sleeping badly and how to fix them.


How to age well

Mental health

6 signs you’re sleeping badly and 7 tips on how to improve it

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}From waking in the night to low mood to difficulty focusing, a sleep expert describes signs of sleeping badly and how to fix them

1. Waking up in the night

From waking in the night to low mood to difficulty focusing, a sleep expert describes signs of sleeping badly and how to fix them