Ever find yourself awake, staring into space at four in the morning? Is it just a bad habit, or is there something more sinister going on? And why does it always seem to happen at 4am? “We start to experience less deep sleep after around four to five hours,” says Lisa Artis, deputy CEO of The Sleep Charity, who have partnered with Simba mattresses. And once we’re in that lighter sleep faze, we wake much more easily. If you generally fall asleep around 11pm – which is a very common bedtime, 4am wake-ups are more likely. And there are many factors leading to these inconvenient stirrings. Hormones “Sleep is guided by our internal clock or circadian rhythm. One of the most significant and well-known circadian rhythms is the sleep-wake cycle,” Artis continues. “Sleep is regulated by the levels of two hormones: melatonin and cortisol, which follow a regular 24-hour pattern. Melatonin assists you in dozing off, while cortisol helps get you up, and keeps you awake,” she explains. Keeping an eye on your hormones is important in preventing those late-night wake-ups. “Engage in calming activities before bedtime, such as reading, listening to soothing music, or practising relaxation techniques, like deep breathing or meditation,” says Dr Mariyam H. Malik, GP at Pall Mall Medical. Equally, pop your phone down for a bit. “Blue light from electronic devices can suppress melatonin production. Try to avoid screens for at least two hours before bedtime, or use blue light filters. It is best to charge them in a separate room overnight,” Malik adds. Diet Caffeine, heavy meals, alcohol, sugar, and a lack of magnesium or B vitamins could lead you to have a more disturbed night’s sleep, according to Malik. Sugar and carbohydrates may have a particular impact. “A diet high in sugar and refined carbohydrates can cause blood sugar fluctuations, leading to wakefulness during the night,” she says. “It’s unlikely you’ll feel hungry in the middle of the night if your blood sugar dips,” notes Artis, “but to reduce ungodly hour awakenings, trial alternatives for your last meal or snack of the evening. Instead of carb or sweet-based snacks, opt for protein-packed and magnesium-rich foods, like hard boiled eggs, cottage cheese, pumpkin seeds, spinach, dark chocolate, cashews, chicken thighs or turkey.” Protein can take the edge off your night-time hunger, she says, while magnesium is known to support sleep. Needing a wee Do you wake up needing to wee at the same time every night? “Try not to drink excessive amounts of fluids before bedtime,” advises Malik. “It’s important to stay hydrated, but try not to drink anything for around two hours before your usual bedtime. Go to the toilet before you go to bed to empty your bladder. ” Age and life stage “Sleep tends to become more disrupted as people get older,” Malik explains. “Sleep patterns change with age, and various factors can contribute to sleep disturbances in older adults. Some common reasons for sleep disruption in the elderly include changes in your circadian rhythm, decreased melatonin production, medical conditions or medications, and potential sleep disorders.” It can also affect women during the perimenopause. “The reproductive hormones – oestrogen and progesterone – are entwined with the sleep and relaxation hormones, melatonin and serotonin,” says Artis. “When oestrogen begins to fall before and during menopause, it can create a disturbance in the sleep-promoting hormone melatonin, meaning it can’t properly balance out cortisol. When this happens, the ability to fall and stay asleep is affected.” Recurring hot flushes, night sweats, dry skin, and low libido can signal waning oestrogen. Artis advises incorporating foods with high levels of phytoestrogens into your diet throughout the day to help with this. “Phytoestrogens imitate the natural estrogens found in your body. As a consequence, they can bind to your body’s oestrogen receptors and produce similar effects.” Try lentils, kidney beans, chickpeas, tofu, edamame, spinach, cauliflower and broccoli. Worrying Stress is not good for sleep. One study by Bupa even found that 32 million Brits wake up worrying about their health at precisely 4:05 am. The report, which surveyed 4,000 British adults, revealed that more than three-fifths of us wake up in the middle of the night. If you are finding yourself awake at all hours worrying, or waking up with stressful dreams, there are a few things that may help. “Keep a journal by your bedside and write down your worries before going to bed. This practice can help get your concerns out of your mind and onto paper, making it easier to let go of them temporarily,” says Malik. You may also want to “engage in mindfulness or meditation exercises before bedtime. Mindfulness can help you focus on the present moment, reducing anxiety about the past or the future.”

Lewis Hamilton cannot be blamed for considering a blockbuster switch to Red Bull following Mercedes’ failure to provide him with a winning machine, Christian Horner has claimed. Red Bull team principal Horner confirmed on Friday that Hamilton’s father Anthony made an inquiry about the availability of a seat alongside Max Verstappen at the grid’s all-conquering team. Verstappen has won the past three world championships, while Hamilton last took a victory at the penultimate round of the 2021 season in Saudi Arabia. “I have known Anthony Hamilton for 15 years and I don’t think he was enquiring about himself to come and drive,” said Horner of Anthony, who managed his son in the formative years of his career. “I don’t know who represents who, but with the surname you would think they are reasonably close. “Anthony is a good guy, a proud racing father and inevitably when drivers go through tough spots – and Lewis has not won a Grand Prix for two years – questions will be asked up and down the paddock. “Lewis is the most successful driver of all time and he hasn’t won a grand prix since 2021. You have not got to be a rocket scientist to work that out and I doubt I was the only one that an inquiry was made to.” Red Bull will head into the season finale having failed to win just one of the 21 rounds so far. Verstappen has triumphed on 18 occasions – a record for any driver during a single campaign. Hamilton’s Mercedes team are in a state of flux, but the seven-time world champion signed a two-year deal with the Silver Arrows, worth £100million, in August. Sergio Perez is contracted to Red Bull for 2024. On Thursday, Hamilton denied seeking a move to Red Bull and claimed it was instead Horner who approached him. “I have checked with everyone in my team and nobody has spoken to them. However, he (Horner) did reach out to me earlier on in the year about meeting up,” Hamilton said. Horner added: “It is entirely normal for drivers, drivers’ representatives and drivers’ parents to have different conversations during the year. “There was never a seat available and there was never any engagement. There are many drivers we hear from during the course of the year. “We have not had any serious discussions with Lewis and there was never a seat available.” Read More George Russell fastest as rookies handed chance in first Abu Dhabi practice Class action lawsuit filed over farcical start to Las Vegas Grand Prix Toto Wolff fuelled by ‘personal anger’ to help Lewis Hamilton win eighth title On this day in 2010: Sebastian Vettel becomes youngest ever F1 world champion F1 Abu Dhabi Grand Prix LIVE: Practice updates and times at Yas Marina Christian Horner reveals talks with Lewis Hamilton’s father over Red Bull seat

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A grandfather is addicted to Lucozade despite having three heart attacks, and said it's harder to give up than class-A drugs. Garry Johnson, 65, began drinking coffee aged 12 and loved the caffeine buzz. The now-retired painter and decorator took cocaine and amphetamines in his teens, and after 15 years of on-off drug use went “cold turkey” when his son Sam was born in 1992. Keen to stay energised, he took up drinking 380ml bottle bottles of Lucozade Original, and now gets through eight a day. He's had the habit for 29 YEARS and it currently costs him around £150 a month. And at today's prices, his nearly three decade habit would have cost him more than £42,800. He had three heart attacks between 2012 and 2014 because of a hereditary heart condition, and doctors encouraged him to ditch caffeinated drinks. He gave up dairy and every other form of caffeine - but he still necks more than three litres of Lucozade a day. He said Lucozade is proving harder to give up than class-A drugs - because of the "after effect - like that lovely feeling in your mouth after you eat an expensive bit of chocolate." Garry, from Basildon, Essex, said: "I took cocaine every day but it was a piece of cake to give up - but I'd find it really hard to ever give up Lucozade. "I love it - not just the taste but the affect on my body makes me feel great. If I do go two or three hours without one, I fancy one... God knows how I'd be after two days.” He stopped using cocaine aged 30, when his son Sam, now 31, was born and went cold turkey because being a new dad was "stimulant enough". He started drinking Red Bull but found himself with migraines, and eventually moved onto Lucozade. He initially drank six a day, but has had eight a day for the last seven years. Now he goes to Tesco every day and buys one or two four-packs - depending how many bottles he already has stacked up in the fridge ready to drink. "I've always needed some kind of stimulant and eventually I realised Lucozade is perfect for me," he said. "After my heart attacks they told me to quit the energy drinks but I recently had new heart tests and my results are better than they've ever been. "I guess I've just found one that suits my body." But Garry said he doesn't even want to give up because it's a "part of his identity" - like a person's favourite shirt or their daily breakfast. He justifies the cost because he doesn't drink alcohol or smoke. He said: "£5 a day - that's less than a pint of beer today in some places." If you or someone you know is suffering from alcohol addiction, you can confidentially call the national alcohol helpline Drinkline on 0300 123 1110 or visit the NHS website here for information about the programmes available to you. If you or someone you know is suffering from drug addiction, you can seek confidential help and support 24-7 from Frank, by calling 0300 123 6600, texting 82111, sending an email or visiting their website here. SWNS Read More What I gained (and lost) by walking 10,000 steps each day for 5 months Husband ‘ruins’ dinner because of his wife’s typo: ‘The worst kind of control freak’ John Whaite says he ‘spent time apart’ from fiancé after ‘falling in love’ with Strictly pro

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The owner of a Chinese takeaway has become an internet icon for her fiery responses to disgruntled customers. Alice Cheung, the boss of Oriental Express restaurant in Pudsey, West Yorkshire has garnered 149 reviews on Just Eat – and she’s made a point of personally replying to every negative one. While most customers award the eatery five or six stars, Cheung refuses to pander to the complaints of some of the “sillier” reviews, she told Leeds Live. So when one woman complained that the food was “terrible”, she was having none of it. Sign up to our new free Indy100 weekly newsletter “You ordered a Vegetarian Munch Box and then called the shop to complain there was no MEAT in it,” Cheung wrote back. “We sent what you ordered and there was nothing wrong with it. The bad review is to cover your error,” she continued, before ending the response: “Please do not call again.” Another reviewer moaned that her meal was “not good, soggy and old” and that she “threw most of it away,” before condemning it for being much more expensive than her regular takeaway. Cheung, or rather Oriental Express, replied: “I suggest you stay with the other takeaway and take your false review with you.” Responding to a one-star reviewer, whose full comment has been deleted, Cheung wrote: “What sort of idiot orders ‘Salt & Pepper Chicken’ and then complains it has salt in it, our delivery record shows it was NOT late and it was NOT cold. “A fake review and derogatory too. Take your foul mouth and business somewhere else.” Another critic – who offered the restaurant a similarly measly two stars out of six – said her meal had been “totally ruined” by “small pieces of battered dry chicken mixed in with battered prawns.” The furious response read: “Will you please open your eyes and read the descriptions, you ordered the ‘Special sweet and sour’ which contains king prawns. You got what you ordered so how is this our fault? “The food was fresh and perfectly cooked. We are good but mind reading the stupid is not one of our skills.” Another two-star reviewer failed to write a justification for his low score. So Cheung replied sardonically: “Thank you Kyle, whay? Too much food, too hot, too tasty, delivered too quickly?” Speaking to Leeds Live, Cheung defended her tough tactics: “If you’re writing a review just be honest about the situation,” she said. "If we messed up, we’ll reply seriously. If not, expect some banter.” Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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