And there is solid science behind why we find it difficult to drop off when feeling anxious in particular, with the mental health disorder taking its toll on us while we try and relax for the next day.
Some find ease in sleeping with background noise, although this isn't without its underlying issues, according to some experts.
There is help out there, though, in particular vitamins and products you can take to help with tiredness and fatigue in the hope of resting well.
When it comes to underlying anxiety and mental health issues, LADbible spoke to a university professor on the issue and why you might be struggling when it comes to night time and then going to bed.
Professor Ivo Vlaev is a behavioural psychologist from Warwick Business School at the University of Warwick. He said: "Anxiety tends to worsen at night for several reasons, particularly because of the change in environment and mental focus.
"During the day, the brain is usually occupied with various tasks, distractions, and social interactions, which can suppress anxious thoughts. However, at night, when a person is in a quiet, relaxed environment, the lack of distractions allows anxious thoughts to surface."
Anxiety flares up at night time for millions of people around the world (Getty Stock Images)Why anxiety is more intense when going to bed
According to Prof Vlaev, a lack of distraction is one of the big issues when it comes to having anxiety flare ups.
"During the day, activities like work, social interactions, and errands keep the mind occupied," he said.
"At night, these distractions fade, and the mind may become free to reflect on worries, future uncertainties, or unresolved issues, intensifying anxiety."
That time with no distraction also gives you the ability to reflect on the day that has been; moments that you might find yourself thinking about a little too much.
Prof Vlaev says: "As you lie down, it's natural to reflect on the day's events or anticipate what’s coming next. This reflection can often turn into overthinking, where small issues seem magnified, leading to rumination about tasks left unfinished, concerns about social interactions, or worries about the future."
There is a physical reason too, though, with your body's natural rhythm playing its part. Prof Vlaev explains: "Cortisol, a stress hormone, has a natural rhythm where levels tend to rise in the early morning hours to help with waking up, but it can lead to increased feelings of anxiety if you're awake at that time.
"Also, the body’s circadian rhythms and hormonal fluctuations can play a role in why anxiety feels more acute at night."
You're not alone if you find it difficult (Getty Stock Images)Fatigue, darkness, and a lack a control
As well as this, mental and physical fatigue can impair your emotional regulation. By the end of the day, coping mechanisms are often weaker, making it harder to manage anxious thoughts.
Exhaustion lowers a person's capacity to deal with stress and anxiety in healthy ways, which may lead to overthinking and heightened anxiety.
Having a quiet, dark, and isolated atmosphere at night can also trigger feelings of unease, with Prof Vlaev saying: "Without external stimuli, your brain may focus on internal fears, leading to racing thoughts and amplifying feelings of worry."
Ultimately you're heightening the feeling of having no control.
"Nighttime tends to bring about a feeling of loss of control," the professor says.
"During the day, we are actively engaging in tasks and feel a sense of accomplishment. At night, the sense of waiting for sleep and not knowing when it will come can make people feel helpless, exacerbating anxiety."Featured Image Credit: Getty Stock Images
Updated 10:01 23 Aug 2024 GMT+1Published 09:58 23 Aug 2024 GMT+1
Experts explain how people can stop ‘tossing’ that could be a sign you have ADHD
Psychology experts have revealed four ways that you can stop 'tossing', a potential sign of ADHD
A psychotherapist has revealed exactly how people can stop their 'tossing' habit, which could also be a sign of attention deficit hyperactivity disorder (ADHD).
We can thank social media for coining the phrase, but 'tossing' has become more common among people in recent times as some became aware of it through a TikTok trend that went viral last year.
The term 'tossing' came to light after something called a DOOM pile also did the rounds, with the acronym meaning 'didn't organise, only moved' according to ADDitude - with several people relating to it that you'd imagine.
It's easy to let things - like clothes - pile up. (Getty Stock Photo)What is 'tossing'?
No, it's nothing sexual and yes, it seems to have a link to those with ADHD, according to several experts.
A DOOM pile can consist of a number of things, whether it be bills and receipts that you've put off sorting out, clothes you need to fold, or some things that you need to put away, it can build up to the point of you not wanting to sort it out.
But this is where the link with ADHD-ers come in, as they are more likely to become overwhelmed with tasks piling up and getting harder around them - which results in them 'tossing'.
This basically means that you end up throwing everything out, tossing it in the rubbish without going through it and doing what you need to do.
Author and ADHD advocate and educator, Cate Osborn spoke on the subject to Huffington Post, admitting that she has 'tossed' before, while revealing that she struggles with task prioritisation and time management, resulting in choice paralysis as she ends up asking: “What should I keep? What if I need it? What if it’s useful later on.”
The main cause behind a growing DOOM pile is someone feeling overwhelmed. (Getty Stock Photo)Psychologist Madison Perry said it is similar to opening to many internet tabs at once, explaining that 'people with ADHD have too many mental tabs open at once', which can result in feeling overwhelmed.
Psychotherapist Oliver Drakeford also describes tossing as an 'automatic, reactive behaviour that helps people avoid feelings of uncertainty, anxiety and overwhelm'.
So, how do you stop this habit if you are a 'tosser' yourself?
Well firstly, get your mind out of the gutter - and secondly, follow these four bullet points outlined by the experts that aims to change people's perspectives on the bad habit.
Think about why you toss
It may seem obvious, but Drakeford says that becoming aware of your emotions that drive your actions is the first step.
“If you’re not conscious of feelings like anxiety, uncertainty, or stress, you’re more likely to operate on autopilot and resort to tossing things impulsively,” he explained.
Recognising your emotional state means that you can address these feelings you may get while tossing and carry it out in a more thoughtful and mindful way.
Don't be afraid to throw clutter away
Some things are good to toss, such as take-away containers or old receipts, but Osborn explains that it's important to distinguish whether you're keeping it there 'just cause', or if it adds something to your everyday life.
“I think as people with ADHD it’s important to try to avoid being wasteful and contributing to piles of plastic in our landfills, but sometimes, taking ownership of our space means making hard choices and having to decide where we draw the line,” she said.
Osborn says that if it is impacting your quality of life, it's time to toss.
The two-minute rule can stop sights like this from being a regular occurrence. (Getty Stock Photo)The '10 Things Game'
An ADHD brain will think that it needs to do everything all in one go, often causing stress and anxiety - the root cause of a DOOM pile.
But Drakeford suggests trying the '10 Things Game' as a method of carrying out tasks, explaining: “For example, instead of tackling an entire stack of bills, start by opening just 10.
“Or instead of cleaning the whole kitchen, begin with washing 10 dishes. Completing these small tasks often feels manageable, and if it does, you can always do 10 more.”
He then added that you should have a two-minute rule - where if something takes you less than two minutes to complete - do it now to avoid putting things off.
Be nice to yourself
It may seem difficult, but it's crucial that you make yourself feel nice while trying to improve on your bad habits.
Osborn highlighted that there are a lot of harsh comments directed to those with ADHD, which is often accusations of being lazy or immature for putting things off.
“It’s not that we aren’t trying hard enough, it’s not that we’re lazy, it’s that our brains literally process information differently, and those differences really show up in situations like this,” she explained.
"When you’re talking about ADHD, you’re not talking about a couple of easy steps like 'sit down, go through the box, donate'...
“It’s not fun to feel so overwhelmed by a pile of stuff you throw it in the trash. When we do that, it’s because it’s a last resort." the expert highlighted.
“While you’re working through this, remember to be kind to yourself.”Featured Image Credit: Getty Stock Photos
Published 11:52 5 Sep 2024 GMT+1
Doctors explain what you can take to help with tiredness and fatigue
There's help out there if you're worried about feeling tired all the time
Getting enough sleep can be a big ask. The same goes for feeling well rested and avoiding the brain fog that comes with extreme tiredness and fatigue.
No matter how long you sleep, though, those heavy eyes can feel like they never leave and you're constantly battling falling asleep at your desk at work.
Even if you have little quirks like sleeping with background noise, the ability to shift this can feel futile.
But don't lose hope just yet. There are natural remedies out there that can aid you even if you think you've tried everything already from limiting your screen time or getting a solid eight hours kip.
LADbible spoke to a couple of medical experts on what they advise as the best options available to you. As always, check the label on what you think might help you before you take the plunge.
Vitamins and minerals to help with tiredness and fatigue
Doctor Chelsea Perry is the owner of Sleep Solutions and a member of the American Academy of Sleep Medicine, as well as the American Academy of Dental Sleep Medicine.
Speaking to LADbible, Dr Perry revealed that there is one supplement in particular she takes to help with her sleep and stop fatigue and extreme tiredness.
"Magnesium is my go to supplement for sleep," she explained.
"Magnesium can be a game changer for sleep. It helps by relaxing your muscles and calming your nervous system, making it easier to drift off."
You can get magnesium that dissolves in to a drink for easier consumption (Getty Stock Images)Dr Perry added: "It also regulates melatonin, the hormone that controls sleep-wake cycles, so you get a more natural sleep rhythm. It also helps regulate neurotransmitters involved in relaxation and sleep.
"It binds to gamma-aminobutyric acid (GABA) receptors, the same neurotransmitter used by many sleep medications. GABA is known for quieting down nerve activity, which helps calm the brain and reduce anxiety, making it easier to fall asleep."
Natural remedies for tiredness
Doctor Sean Devlin, Chief Medical Officer at Brio-Medical, listed more than half a dozen natural ingredients that he says help 'overcome fatigue'.
He told LADbible: "Things like ginseng, ashwagandha, rhodiola, maca, bee pollen extract, peppermint, liquorice root and other adaptogens have been regularly utilised by indigenous cultures for supporting general health and well-being, including overcoming fatigue.
"Certainly, vitamins like B12 and B6 are considered cofactors for many biochemical reactions in the cell and are pertinent in helping our mitochondria do the job of generating the currency of cellular energy."
Over on MyVitamins.com, they recommend the four following supplements - vitamin B12; vitamin D; iron; and magnesium - when it comes to helping with feelings of sleepiness.
Ashwagandha roots and leaves (Getty Stock Images)What to avoid when trying to get better sleep
While Dr Perry revealed that she swears by magnesium when it comes to creating a better sleeping pattern, she says she avoids melatonin.
"Taking a melatonin supplement for sleep isn’t always the best idea because it can mess with your body’s natural melatonin production," she explains.
"Melatonin is a hormone that your brain produces in response to darkness, and it helps regulate your sleep-wake cycle.
"When you start taking melatonin supplements regularly, your body will produce less of it naturally, making you more reliant on the supplement over time."
Dr Perry added: "There are also concerns about the right dosage. Many over-the-counter melatonin supplements have way more than what your body would naturally produce; sometimes up to ten times more.
"This can lead to grogginess the next day, vivid dreams, or even throw off your internal clock if taken at the wrong time. Plus, melatonin supplements are not strictly regulated, so the actual amount of melatonin in a pill might not match what's on the label."
The NHS also says you should avoid eating altogether in the hours before you to go sleep. The same goes with consuming caffeine and even doing exercise.
As with any supplement you're looking in to taking, please read the label and consult your doctor if you take other medication.Featured Image Credit: Getty Stock Images
Published 09:26 15 Mar 2024 GMT
Experts explain the worrying things that happen to your body when you don't get enough sleep
It's really important to sleep well and for long enough
It's drilled in to all of us from a young age about the importance of getting enough sleep every night.
It helps us feel refreshed for the day ahead as well as recover from the stresses - both mentally and physically - from the day before.
But it also helps cut risks associated with other things that aren't pleasant in the slightest, with research linking a lack of sleep - as well as that being quality, deep sleep - with worrying health problems that may hurt us later on in life or even sooner than we might realise.
With it being World Sleep Day (15 March), LADbible has rounded up some of the main reasons why you really should get a good night's sleep every night - given the dangers that come with not doing so.
How much sleep do you need?
The NHS says that you should be aiming for seven to nine hours every night if you're a healthy adult.
"However, age, health and personal circumstances affect how much sleep we need, plus some people naturally sleep more than others," it adds.
Teenagers, kids and babies will need more sleep because they're growing or going through puberty.
Newborns can sleep up to 16 hours a day.
Getty Stock ImagesSigns you might have issues with sleeping
According to the NHS, those who encounter the below seven symptoms might have cause for concern:find it difficult to fall asleep
lie awake for long periods at night
wake up several times during the night
wake up early and be unable to get back to sleep
feel down or have a lower mood
have difficulty concentrating
be more irritable than usual
Getty Stock ImagesWhat can cause sleeping issues?
Experts at Australia's Better Health Channel, run by the Aussie government, says some of the main reasons for having problems with not getting enough sleep are environmental, including using your phone in bed late at night or having too much coffee or caffeinated drinks.
Antisocial working hours also impact this, with them having the ability to disrupt our natural 'circadian rhythms'. In other words, our biological clock in relation to feeling sleepy, hungry, and stable hormone levels.
Sleep apnoea, insomnia, restless leg syndrome, and grinding your teeth are also all factors.
Medical conditions including diabetes, anxiety and depression can mean you have problems too.
Getty Stock ImagesWhat happens to your body if you don't get enough sleep?
The Better Health Channel also explains that the effects can be minor at first but extremely worrying nonetheless.
It says: "Insufficient sleep can impact your brain’s functioning including your ability to remember, regulate emotion and attention, the speed you process information and the ability to have insight. Even short-term sleep deprivation can impair these functions.
"In particular, sleep plays a key role in memory formation and consolidation."
And in more worrying research, a lack of sleep means you're not flushing out toxic waste from your body that build up in your brain throughout the day.
"Accumulation of these toxic proteins are involved in the development of Alzheimer’s Disease. Sleep deprivation is associated with increased risk of both cognitive decline and dementia," the Better Health Channel says.
The risk of anxiety and depression is also increased.
Other physical risks include hypertension (high blood pressure) and heightened cholesterol.
For more advice on sleeping problems and how to seek help, see the NHS' advice
Updated 10:02 4 Sep 2024 GMT+1Published 10:13 3 Sep 2024 GMT+1
NHS doctor explains why people always complain about being ‘so tired’
'Why am I so tired' is Googled every single day by thousands of people looking for answers
We've all been there, putting the phone away early in the hope of getting eight hours sleep when bam, the alarm goes the next morning and you feel as rough as sandpaper.
Thinking you'd done exactly what you were meant to to feel well rested only for it to be thrown back in your face, where you feel less rested than after the nights where you doomscroll on TikTok until 2.00am.
Likewise, you might feel fresh as a daisy first thing only for a nap to feel inevitable come 1.00pm. But there could be a fair few reasons why you feel knackered even after getting a supposed good night's sleep.
The good thing is that a lot of these can be fixed quite literally overnight.
LADbible spoke to NHS doctor, and Time4Sleep's resident sleep expert, Dr Hana Patel, who answered some of the most frequently asked questions when it comes to still being 'so tired'.
'Catching' up on lost sleep?
Dr. Patel revealed that we don't always need to catch up after not getting the sleep we hoped for the previous night.
Sleep doesn't work in the same sense as making up the hours - at least not after a certain period of time. In fact, trying to make up sleep can make you feel a whole lot more worse.
She explained: "The best evidence we have from studies of sleep deprivation suggests that we only need to make up less than a third of our lost hours, as the sleep we get on recovery nights may be deeper and more restorative.
"It is also important to note that when we start to chase sleep, we can get stuck in unhelpful cycles of anxiety and daily changes in when we fall asleep and wake up, which can allow sleep problems to continue.”
Dr Patel said: “Rather than trying to catch up on sleep, it is better to focus your efforts on sticking to consistent sleep and wake-up times each day.”
Dr Hana Patel is a sleep expert (Time4Sleep.co.uk)
You need less sleep as you get older, so why am I so tired?
Dr Patel explains this is a common misconception about sleep as you get older.
"In fact, older people may simply have more difficulty getting the sleep they need," she explains.
"This can happen for several reasons, including the fact that our body clocks can change with age, meaning we are more likely to wake up early.
“Furthermore, research has shown that the quality of sleep we get also changes as we get older, meaning that less time may be spent in deep stages of sleep which may increase the frequency of nighttime waking.
"Health conditions that cause bodily discomfort can also contribute to this, making it difficult for older people to sleep through the night.”
Does drinking alcohol before bed impact my sleep?
Dr. Patel says: “Regular drinking before bed can affect the quality of your sleep, making you feel tired and sluggish. This is because drinking disrupts your sleep cycle, suppressing the onset of REM sleep.
"Alcohol is also a diuretic, meaning you may wake up to use the bathroom more frequently during the night.
"Some people may find alcohol helps them get to sleep initially as it has a sedative effect, but this is outweighed by the negative effect on sleep quality through the night."
Dr Patel says you should not drink alcohol for 'at least four hours before you go to bed' to allow for the booze to be metabolised.
"If you do plan to have a drink later in the evening, try to keep your alcohol intake as low as possible to avoid large amounts of sleep disruption," she said.
There is such a thing as sleeping for too long or too little (Getty Stock Images)
Am I sleeping too much or too little?
Sleeping for too long or too little can impact your health negatively, with it raising the risk of diseases, such as coronary heart disease, diabetes, anxiety and obesity in adults aged 45 and older.
"If you find yourself feeling tired during the day despite sleeping 10 hours or more per night, you might be at risk of hypersomnia," Dr Patel says.
"Consider contacting your GP for further advice.
"It is recommended for adults to sleep between seven and nine hours per night, whereas school age children need between nine and 11. Women also typically need more sleep than men, and are more likely to experience conditions that may disrupt sleep, such as insomnia, anxiety or depression.”
Don't stay in bed if you can't get to sleep
Dr. Patel recommends: “While it may seem counter-productive, staying in bed when you can’t get to sleep is not recommended as it can allow you to associate your bed with wakefulness and stimulation.
"If you find yourself having difficulty getting to sleep, try getting out of bed and doing something relaxing, such as reading a book, meditating or listening to calming music.
“Stressing too much about not being able to sleep and feeling tired can make the problem even worse, as it raises levels of adrenaline and keeps the brain stimulated. This is why focussing your attention on something other than trying to sleep is often the best course of action.”
Doomscrolling in to the early hours is something we've all done at some point (Getty Stock Images)
Should you take long naps or short naps to feel better?
There is a specific time period for the 'perfect' nap, Dr Patel explains. She said: "Researchers say a 20-minute nap is the best length. A short nap like this allows your mind and body to rest without entering the deeper stages of sleep.
"If you have time and think you need a longer nap, napping for 60 to 90 minutes is enough time to have deep, slow-wave sleep, but end up in the lighter stages of sleep so you feel alert when you wake up.
"Medium-length naps of around 45 minutes can be problematic because you will likely wake up during slow-wave sleep, the deepest stage, which can leave you with that groggy feeling, called sleep inertia, when you wake up.”
Why hitting snooze could be your problem
We've all done it. Hitting that snooze button on our phone alarm three, four, or even five times depending on just how knackered we're feeling first thing in the morning.
But Dr Patel explains that this could 'disrupt your body's internal clock and shift your sleeping patterns'.
"It can also make you feel more groggy in the morning as it may cause you to wake up mid-sleep cycle," she says.
"However, discussion on this topic is inconclusive, as a recent study published in the Journal of Sleep Research suggests that, shortly after waking, people who had snoozed for 30 minutes performed better on arithmetic equations and memory exercises than people who got up after only one alarm.”
Snoozing your alarm could be a bad thing (Getty Stock Images)
Make your bedroom cooler than you might like
The temperature shouldn't be baltic by any means. But those who like it warmer might want to turn the thermostat down a little bit.
The ideal temperature varies, but it starts at 15.6 degrees Celsius which is pretty cool.
Dr Patel says: “Your bedroom temperature should be relatively cool, but still comfortable. Usually experts recommend keeping the thermostat somewhere between 15.6 to 22.0 degrees Celsius.”
"The reason it’s easier to sleep in a cooler environment is because our bodies naturally drop in temperatures as we fall asleep. Cooler temperatures also promote the production of melatonin, a hormone that we need to promote the onset of sleep."
You need less sleep as you get older, so why am I so tired?
Dr Patel explains this is a common misconception about sleep as you get older.
"In fact, older people may simply have more difficulty getting the sleep they need," she explains.
"This can happen for several reasons, including the fact that our body clocks can change with age, meaning we are more likely to wake up early.
“Furthermore, research has shown that the quality of sleep we get also changes as we get older, meaning that less time may be spent in deep stages of sleep which may increase the frequency of nighttime waking.
"Health conditions that cause bodily discomfort can also contribute to this, making it difficult for older people to sleep through the night.”
Does drinking alcohol before bed impact my sleep?
Dr. Patel says: “Regular drinking before bed can affect the quality of your sleep, making you feel tired and sluggish. This is because drinking disrupts your sleep cycle, suppressing the onset of REM sleep.
"Alcohol is also a diuretic, meaning you may wake up to use the bathroom more frequently during the night.
"Some people may find alcohol helps them get to sleep initially as it has a sedative effect, but this is outweighed by the negative effect on sleep quality through the night."
Dr Patel says you should not drink alcohol for 'at least four hours before you go to bed' to allow for the booze to be metabolised.
"If you do plan to have a drink later in the evening, try to keep your alcohol intake as low as possible to avoid large amounts of sleep disruption," she said.
There is such a thing as sleeping for too long or too little (Getty Stock Images)Am I sleeping too much or too little?
Sleeping for too long or too little can impact your health negatively, with it raising the risk of diseases, such as coronary heart disease, diabetes, anxiety and obesity in adults aged 45 and older.
"If you find yourself feeling tired during the day despite sleeping 10 hours or more per night, you might be at risk of hypersomnia," Dr Patel says.
"Consider contacting your GP for further advice.
"It is recommended for adults to sleep between seven and nine hours per night, whereas school age children need between nine and 11. Women also typically need more sleep than men, and are more likely to experience conditions that may disrupt sleep, such as insomnia, anxiety or depression.”
Don't stay in bed if you can't get to sleep
Dr. Patel recommends: “While it may seem counter-productive, staying in bed when you can’t get to sleep is not recommended as it can allow you to associate your bed with wakefulness and stimulation.
"If you find yourself having difficulty getting to sleep, try getting out of bed and doing something relaxing, such as reading a book, meditating or listening to calming music.
“Stressing too much about not being able to sleep and feeling tired can make the problem even worse, as it raises levels of adrenaline and keeps the brain stimulated. This is why focussing your attention on something other than trying to sleep is often the best course of action.”
Doomscrolling in to the early hours is something we've all done at some point (Getty Stock Images)Should you take long naps or short naps to feel better?
There is a specific time period for the 'perfect' nap, Dr Patel explains. She said: "Researchers say a 20-minute nap is the best length. A short nap like this allows your mind and body to rest without entering the deeper stages of sleep.
"If you have time and think you need a longer nap, napping for 60 to 90 minutes is enough time to have deep, slow-wave sleep, but end up in the lighter stages of sleep so you feel alert when you wake up.
"Medium-length naps of around 45 minutes can be problematic because you will likely wake up during slow-wave sleep, the deepest stage, which can leave you with that groggy feeling, called sleep inertia, when you wake up.”
Why hitting snooze could be your problem
We've all done it. Hitting that snooze button on our phone alarm three, four, or even five times depending on just how knackered we're feeling first thing in the morning.
But Dr Patel explains that this could 'disrupt your body's internal clock and shift your sleeping patterns'.
"It can also make you feel more groggy in the morning as it may cause you to wake up mid-sleep cycle," she says.
"However, discussion on this topic is inconclusive, as a recent study published in the Journal of Sleep Research suggests that, shortly after waking, people who had snoozed for 30 minutes performed better on arithmetic equations and memory exercises than people who got up after only one alarm.”
Snoozing your alarm could be a bad thing (Getty Stock Images)Make your bedroom cooler than you might like
The temperature shouldn't be baltic by any means. But those who like it warmer might want to turn the thermostat down a little bit.
The ideal temperature varies, but it starts at 15.6 degrees Celsius which is pretty cool.
Dr Patel says: “Your bedroom temperature should be relatively cool, but still comfortable. Usually experts recommend keeping the thermostat somewhere between 15.6 to 22.0 degrees Celsius.”
"The reason it’s easier to sleep in a cooler environment is because our bodies naturally drop in temperatures as we fall asleep. Cooler temperatures also promote the production of melatonin, a hormone that we need to promote the onset of sleep."
