{"id":345540,"date":"2014-03-28T10:45:31","date_gmt":"2014-03-28T02:45:31","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/my-nights-are-hacked-up-345540.html"},"modified":"2014-03-28T10:45:31","modified_gmt":"2014-03-28T02:45:31","slug":"my-nights-are-hacked-up","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/health-hk\/healthy-practices-hk\/my-nights-are-hacked-up-345540.html","title":{"rendered":"The Sleep Report: My nights are hacked up, what to do?"},"content":{"rendered":"<h1><a href=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2014\/03\/SommeilReparateur4.jpg\"><span style=\"display: block;\" class=\"wrap-img\" id=\"wrap-img-10591\"><img loading=\"lazy\" decoding=\"async\" itemprop=\"thumbnailUrl\" class=\" wp-image-10591 img-responsive  aligncenter\" src=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2014\/03\/SommeilReparateur4.jpg\" alt=\"SommeilReparateur4\" width=\"401\" height=\"299\" \/><\/span><\/a><\/h1> <p><strong>The Solutions:<\/strong>\u00a0It is especially important not to skip dinner or your stomach may cry in hunger at night.\u00a0However, even if the bladder is scheduled to hold urine over 8 hours, <a href=\"http:\/\/www.mariefranceasia.com\/1-5-litres-per-day-how-to-track-your-intake\/\">drinking too much water<\/a>, soup or herbal tea before bedtime can cause night time awakenings.\u00a0To reduce this, chug down at least 1.5 litres of water in the day (before 10pm) and lower the thermostat of the room.\u00a0\u201cAny temperature greater than 18\u00b0C is disruptive,\u201d says Dr\u00a0Alain Muzet, a specialist in sleep physiology.\u00a0\u201cIt alters the sequence of sleep cycles and fragments REM sleep, during which dreams occur.\u201d<\/p> <p>Sleeping on a cool head also reduces sweating at night caused by to hyperthyroidism or hormonal upheaval of menopause.\u00a0If it is one of those rare cool nights, open the window before you slip under the covers.\u00a0Or purchase any cooling pillow from a pharmacy. Bedding must not be neglected either.\u00a0According to an Actimuscle study conducted by Professor Damien L\u00e9ger, poor mattresses double the number of micro-awakenings and make your nights three times more restless.\u00a0Choose a soft, but firm mattress so it evenly supports all parts of your body.\u00a0Flip it every three months and change it every ten years.<\/p>  <p><strong>One extra trick<\/strong>\u00a0During night time awakenings, stay <a href=\"http:\/\/www.mariefranceasia.com\/celebrate-the-new-year-100-zen\/\">zen <\/a>in order not to trigger a vicious circle of insomnia.\u00a0Breathe in through your belly, staying focused on the air going in and out of your nose.\u00a0Sleep is still not making a comeback?\u00a0Get up to read a few pages or listen to relaxing music before you get back into bed.<\/p>  <p><strong>A good menu<\/strong>\u00a0\u201cAt dinner, have leafy <a title=\"Nutrition: What if I do not like eating fruits and vegetables?\" href=\"http:\/\/www.mariefranceasia.com\/nutrition-what-if-i-do-not-like-eating-fruits-and-vegetables\/\">vegetables <\/a>(spinach, cabbage, salad ...) with your starch (rice, semi-wholemeal noodles) to get sufficient carbs and tryptophan (an essential amino acid, a precursor to serotonin),\u201d advises Dr\u00a0Rougier.\u00a0And pair a fish rich in vitamins B6 and B12 (salmon, sardines...) to ensure high levels of melatonin during the night. \u201cDo you prefer meat?\u00a0Choose a lean variety, sprinkled with wheat germ and brewer's yeast (for vitamin B).\u00a0Finish with a fruit or skimmed <a title=\"Nutrition: What if I don\u2019t like dairy products?\" href=\"http:\/\/www.mariefranceasia.com\/nutrition-what-if-i-dont-like-dairy-products\/\">dairy<\/a>.\u00a0In cases of anxiety, drink a hawthorn, passionflower or valerian tea 2 hours before bedtime.<\/p>  <p><strong>Read more from our<a href=\"http:\/\/www.mariefranceasia.com\/how-to-get-a-restful-sleep\/\"> 'Sleep Report'<\/a>: <br \/> <\/strong><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/i-have-trouble-falling-asleep\/\">I have trouble falling asleep\u00a0<\/a><strong><br \/> <\/strong><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/i-sleep-but-i-wake-up-feeling-tired\/\">I sleep but I wake up feeling tired<\/a><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/3-myths-about-sleep\/\">Three myths about sleep<\/a><\/p> <p><em>\u00a0<\/em><\/p> <p><em>Sylvia Vaisman<\/em><\/p>   ","protected":false},"excerpt":{"rendered":"<p>Sleeping on staccato - interspersed with pesky awakenings every once in a while - may result from hypoglycaemia, nocturnal dehydration, hormonal imbalance or latent anxiety, which affect sleep cycles. Find out how to beat it.<\/p>\n","protected":false},"author":65,"featured_media":10591,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Sleeping on staccato, interspersed with pesky awakenings every once in a while, may result from hypoglycaemia, nocturnal dehydration, hormonal imbalance or latent anxiety, which affect sleep 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