Tag: sleep

Do You Need To Sleep In The Same Bed To Have A Good Relationship?

“My husband and I genuinely care about having a great relationship. But if we are tired, our relationship just suffers,” says Jennifer Adams, who has been in a relationship with her husband for 12 years and spent the last eleven of those sleeping in a separate bed to him. 

For many couples sleeping away from your partner is synonymous with relationship woes, matrimonial discord and as a result of arguments: you only have to look at celebrities being described as ‘kicked out’ of bed by their partner when they say they are no longer bed-sharing. Even if it is due to children, hectic schedules or other plausible factors. 

But as more people in the UK are choosing to sleep alone – a survey last year of 1500 Britons found one quarter (24%) of couples were regularly sleeping away from their other half (more than three times a week) – is it time to reconsider the potential benefits rather than just seeing it as the beginning of the end? 

“There are lots of reasons why a couple may choose to sleep in separate beds or rooms,” says Martin Burrow, Relate counsellor and sex therapist, saying that the majority of reasons he hears are practical ones, things that interrupt sleep patterns – like working different shifts or being a loud sleeper. For example, Adams says her husband snores and has to wake up early for work, whereas she sleeps lightly and doesn’t need to get up until much later for her job. They worked this out in the first month of living together and never looked back.

Another reason for lots of couples, says Burrow, is having children. Couples might want to sleep separately to facilitate co-sleeping with young family members, in fact one sixth (16%) of those asked in the survey attributed their arrangement to the presence of a child in the main bed. 

Although many couples might be able to see they would be less argumentative or short-tempered if they had eight hours rest every night – and weren’t constantly being kicked by a toddler – you’ve got to ask the question: how does this affect your closeness both emotionally and physically?

Sarah Ryan, a relationship expert, tells HuffPost UK that she, like many people, is suspicious about couples taking this road. “I am all for absence makes the heart grow fonder but I do not believe in the bedroom it is the case.” In fact, she says sleeping together makes couples more connected. “It also creates a sense of closeness emotionally due to physical proximity. We let our guards down and have full disclosure of our vulnerability,” she adds. 

“I am all for absence makes the heart grow fonder but I do not believe in the bedroom it is the case…”

When asked about intimacy Adams says, matter-of-factly: “We still have sex.” In fact, she says they make an effort to spend bedtime together. It’s just the sleeping that is done separately. “We spend time lying next to each other in bed, chatting, catching up on the day’s events, lying next to each other in silence, and all the other ‘normal’ bed-related activities,” she explains. 

But what about the spontaneity? “In reality, sex is rarely truly spontaneous and most couples (even those sharing a bed full-time) would benefit from scheduling in time for intimacy,” says Burrow. “It removes the predictability of lying next to each other every night,” agrees family counsellor Armele Philpotts. “And means couples might have to make more effort to connect.”

While being either side of a wall might require you to make a bit more proactive, it’s not impossible to see how this would work. Afterall couples who live in separate houses and infrequently share a bed, don’t just not have sex. And perhaps if you’re better rested it could be a positive step for your sex life.

Indeed Adams says that being able to get a good night’s rest enables them to be better spouses to each other during the day. “When we were in the early throes of romance, the last thing either of us thought would be a distinctive feature of our relationship was heading to separate rooms each night. But it is.”

For many couples this might raise the (not easily-dismissed) point that this is only really going to work if you have another bedroom to go to. A spare room rather than a sofa, which inevitably will lessen the quality of sleep and comfort for the party drawing the short straw. 

So do you need to sleep in the same bed to have a good quality of relationship? It depends. Ask yourself: is sleeping separately is down to a conscious or proactive choice or a habit you’ve passively adopted over time? Also was it a decision made between you or enforced by one?

“If it’s a habit that you’ve fallen into but not happy about, talk about this with your partner and see whether there are any solutions such as ear plugs for snoring or getting into the habit of going to bed at the same time,“says Burrow.

“The main thing is that fears and ‘unsaid’ worries are rarely helpful, if one partner doesn’t want to move back to the same room, it should be explored to see why,” says a spokesperson for Tavistock counselling services. “But as an agreed joint decision it could spark something fresh in both partners’ lives.”

What It’s Like To Experience Insomnia: ‘When The Alarm Goes Off I Feel Like Crying’

“I never feel that refreshed feeling you want out of a night’s sleep. I can’t even remember what that feels like,” says Sophie Eggleton, from Surrey. “Often I’m already awake when the alarm goes off, and it only serves as a reminder that I’ve managed to get through another night without falling asleep, and it’s now time to crawl out of bed and shower.”

Having suffered sleepless nights for more than a decade, Sophie is among the 10% of the population who suffer from chronic insomnia, while around 30% of us will experience insomnia for a shorter period at some point in our lives. 

According to psychologist Dr Vikki Powel, a Counselling Directory member, while we all have periods of poor or disturbed sleep, insomnia refers to regular difficulty with getting to sleep, which can include waking after initially falling asleep. “For a clinical diagnosis of insomnia, individuals typically experience these symptoms three times a week, and for six months or more,” she tells HuffPost UK. “A brief period of sleep difficulty can be a very normal response to a particularly distressing – or exciting – period or event in your life. But insomnia is when your body does not return to normal after this period, or events that disturb sleep pattern are prolonged.”

At its worst, insomnia can be debilitating, causing extreme fatigue and preventing sufferers from completing basic daily activities, which often leads to distress. For Sophie, this includes memory loss, such as forgetting people’s names. “There’s also been plenty of times I’ve worn clothes inside out and strangers on the tube have let me know,” she says. “I’ve put my debit card pin code into microwave. I’m always extremely clumsy and dropping things which always drives partners and family members mad – they often mutter ’what’s the matter with you?’ as I spill, trip over, drop and crash things.”

[READ MORE: Insomnia: what is it and why do we suffer from it?]

Sophie Eggleton 

The causes of insomnia can vary from stress and anxiety, noise, an uncomfortable bed, shift work, caffeine, an underlying health condition or a combination of factors. In fact, Dr Powel says one of the most frustrating things about insomnia for many sufferers is that they struggle to pin point the cause. This is the case for Sophie, who doesn’t know exactly what started her sleepless nights, but noticed they worsened during a period of stress.

“It was a combination of all the negative and worrisome voices in my head, heart palpitations as a result of anxiety, and bad IBS, that would ensure I would get very little, if any sleep,” she says.

As a freelance presenter, blogger and YouTuber, Sophie is often juggling multiple work commitments, which can be challenging when she’s experiencing extreme tiredness. She “beats herself up” when she feels she hasn’t completed a job to the best of her ability. 

“This week has been one of those weeks where I’ve felt completely hopeless about my situation, and have been on the verge of tears the whole time. When you’re tired your ability to cope crumbles, and then you feel angry at yourself for being such an emotional wreck. It’s an endless domino effect,” she says. “I hate letting other people down, or giving them the impression I can’t cope.”

Almara Abgarian, 28, experiences insomnia “off and on” and, like Sophie, says it has affected her work life in the past. “When I worked the usual nine to five life and the insomnia was very bad, I’d stay up until 3-4am. When the alarm went off at 6am, I felt like crying. I’ve always been a motivated person and worked a lot of jobs with long hours, but I don’t function very well on no sleep. I was exhausted and cranky,” she explains. 

Almara Abgarian

Now, Almara, from London, works as a freelance journalist and PR consultant and the flexibility of being her own boss has taken some of the pressure off from sleeping. However, she still has periods of troubled sleep, which she believes are linked to the anxiety she feels about not getting sleep. “It’s a vicious circle,” she explains. “I feel anger with myself about not being able to sleep. I remember one night back in 2015, my ex-boyfriend had to calm me down in the middle of the night because I was so exhausted and sleep-deprived, I couldn’t stop crying.”

When her insomnia was at its worst, Almara felt nauseous because of the lack of sleep and as a result, wasn’t able to eat properly because she “just wasn’t in the mood for food”. Almara admits she wasn’t “pleasant to be around” during this time, which is something Louise Waters, from Brighton, can relate to.

The 51-year-old, who runs a PR consultancy, has never been a heavy sleeper, but started suffering with insomnia when she was expecting twins 14 years ago. “Once they were born, my sleep was so disrupted I’ve never been able to sleep properly since,” she says. “I wake up most mornings at around 3am and lie awake for at least an hour – sometimes longer- before being able to go back to sleep. My poor family can sometimes get the brunt of it as I can be really irritable for no good reason.”

Louise Waters

Louise is yet to find a method that consistently helps her insomnia, but says reading a read a book until she drops off again sometimes helps. Meanwhile Almara finds wearing earplugs at night and making time to go to the gym in the evening helps. For Sophie, meditation coupled with lavender pillow sprays can sometimes ease the stress and anxiety she believes are the root cause of her insomnia. 

For those struggling with insomnia, Dr Vikki Powel shares these tips:

:: Accept that we all have individual variations in our sleep need and sleep drive – tune in to yours, are you better sleeping early or later, how much do you need to feel restored?

:: Know that it is a normal pattern of sleep to wake briefly four-five times in the night, typically after the repeating pattern of light sleep, deeper sleep, REM sleep. This cycle repeats approximately every 90 minutes.

:: Reduce stimulation from screen time, food, alcohol and caffeine. Exercise regularly and develop a robust ‘wind down’ routine for the hour before trying to sleep.

:: Increase conditions for good sleep (often referred to as sleep hygiene) – these include having bedroom that is dark enough (get black out blinds), warm enough but not overly warm, protected from outside noises and buying sufficient pillows. This can extend to managing disturbance factors from partners, i.e. ear plugs or an eye mask if partner snores or reads.

:: Increase your relaxation, which can be helped through mindfulness, meditation, gentle music, and diaphragm breathing.

:: Allow yourself time before starting ‘wind down’ to write a list of worries or actions that may otherwise play on your mind. 

:: Focus on sleep quality vs quantity.

:: If your insomnia is no longer attributable to a trigger event (which can range from a long-haul flight to a traumatic life event), seek help from a sleep specialist. Often these are psychologists and CBT therapists who can work with you on a 6-8 session basis. 

Babies At Risk Of Being Put In Unsafe Sleep Positions By Babysitters And Relatives, Study Suggests

Babies who died in their sleep while being watched by someone other than parents were often placed in unsafe sleep positions, a study has found.

Researchers examined more than 10,000 infant deaths from 2004 to 2014 and found that 1,375 cases (13.1%) occurred during the absence of a parent. They found infants who died of sleep-related causes under non-parental supervision were less likely to be placed in the “supine” position – lying horizontally with their face and torso facing up. 

Among the babies who died under non-parental supervision, those supervised by relatives or friends were more often placed on an adult bed or couch for sleep and were more likely to have objects in their sleep environment. The researchers urged paediatricians to educate parents that all caregivers must always follow safe sleep practices.

“If someone else – a babysitter, relative, or friend – is taking care of your baby, please make sure they know to place your baby on the back in a crib and without any bedding,” said Dr. Rachel Moon of the University of Virginia School of Medicine

Dr Moon added: “It’s always best to discuss where and how your baby should sleep. You can’t make assumptions that the person with whom your baby is staying will know what is safest.”

So if you’re leaving your baby with a family member or friend for the first time, what should you ensure they know before you leave the house? Kate Holmes, support and information manager at The Lullaby Trust told HuffPost UK: “Whether caring for your own baby, or babysitting a friend or relative’s little one, it’s important that you’re aware of the risks of sudden infant death syndrome (SIDS). While SIDS is rare, it’s important that anyone taking care of an infant knows the safer sleep practices that reduce the chance of SIDS occurring.”

The Lullaby Trust advised that parent should make sure all babysitters are aware to: 

:: Place the baby on his or her back. 

:: Put the baby (if aged 0-6 months) to sleep in their own cot or Moses basket in the same room as where you are for both day and night-time sleeps.

:: Avoid letting the baby get too hot.

:: Don’t cover the baby’s face while sleeping or use loose bedding.

:: Keep cot as clear as possible, with no pillows, duvets, cot bumpers, soft toys or baby products.

The charity suggested parents could pass on their Easy Read cards that encourage safer sleep.

Also on HuffPost

Cot Death May Be Linked To A Genetic Mutation That Makes It Harder For Babies To Regulate Breathing

Some cot deaths could be caused by a mutated gene that causes some children to have weaker breathing muscles, new research suggests.

The cause of Sudden Infant Death Syndrome (SIDS), which leads to the death of around four babies every week in the UK, is unknown, but British and US scientists have found evidence that genetics may play a role.

The study, published in The Lancet, found that having a mutation on a gene that helps regulate the muscular control of breathing could mean some children are less able to correct their breathing when they encounter stresses such as tobacco smoke, getting entangled in bedding, or a minor illness.

 

The study found four out of 278 babies who died from SIDS had the mutations. This may be a small number but the researchers say it is significant because SCN4A mutations are very rare and are normally found in fewer than five people in every 100,000.

The authors caution that this gene mutation doesn’t explain the majority of SIDS cases, but it could allow parents who were thinking of having another baby after a cot death to undergo IVF, with a view to screening embryos for the gene mutations.

One of the study authors, Professor Michael Hanna, from University College London, said: “While there are drug treatments for children and adults with genetic neuromuscular disorders caused by SCN4A gene mutations, it is unclear whether these treatments would reduce the risk of sudden infant death syndrome, and further research is essential before these findings can become relevant to treatment.”

Francine Bates, CEO of The Lullaby Trust cautioned that larger studies, including genetic testing of the parents, are needed before it can be understood how much of a contribution gene mutations make to SIDS.

“We are very pleased that leading researchers continue to try and identify the cause of SIDS,” she told HuffPost UK.

“In the meantime, we urge all parents to continue to follow our safer sleep advice to reduce the risk of SIDS: always place your baby on their back, in their own cot or Moses basket, in the same room as you for all sleeps, day and night.”

The Lullaby Trust offers the following advice for reducing the risk of SIDS:

* Always place your baby on their back to sleep.
* Keep your baby smoke free during pregnancy and after birth.
* Place your baby to sleep in a separate cot or Moses basket in the same room as you for the first six months.
* Breastfeed your baby.
* Use a firm, flat, waterproof mattress in good condition.
* Never sleep on a sofa or in an armchair with your baby.
* Don’t sleep in the same bed as your baby if you smoke, drink, take drugs or are extremely tired, or if your baby was born prematurely or was of low birth-weight.
* Avoid letting your baby get too hot.
* Don’t cover your baby’s face or head while sleeping or use loose bedding.

Kristen Bell Relies On A ‘Controversial’ Technique To Get Her 3-Year-Old To Sleep

Kristen Bell has admitted to what she calls a “controversial” technique she does to get her three-year-old daughter to sleep.

The actress, 37, who is often open and honest about her life as a parent, said her toddler, Delta, decided to “stop sleeping” about nine months ago and now after she’s put to bed, she turns the light on and moves around the furniture.

This of course irritates Bell’s son, four-year-old Lincoln. “Look, I’ll get controversial,” Bell told Parents magazine. “We switched the door knob. We turned the lock on the outside.” 

Bell continued: “I’m sorry, I know that’s controversial, but we lock it when she gets in there, and we stand outside and say, ‘We love you, we will talk to you in the morning, but now, it’s time for sleep.’”

The mum-of-two said after about 10 minutes, Delta winds herself down and manages to settle herself and go to sleep. Before Bell and her husband, Dax Shepard, go to sleep, they make sure they unlock the door so Delta can get out in the morning or during the night if she needs the toilet. 

Speaking to Parents magazine, Jodi Mindell, associate director of the Sleep Center at The Children’s Hospital of Philadelphia, said allowing kids the “chance to work it out for themselves” and see if they fall back asleep without your help could prevent creating a “sleep monster”.  

If you’re unsure about Bell’s technique, but are looking for tips on getting your kids to bed without a fuss, Maryanne Taylor, a sleep consultant for babies and children at The Sleep Works, previously told HuffPost UK a bedtime routine is crucial in ensuring your kids have a drama-free night. “There should be a consistent bedtime routine really from an early age, it’s really helpful for a child to know what’s expected of them,” she said. “They always do better when they know what is coming next.”

She also said if it has become a habit for your child to wake during the night, try and introduce a technique called ‘wake to sleep’. “It can be very effective for children stuck with a wake-up time,” she said. “Go to your child half an hour or 40 minutes before she is due to wake up and jiggle the child slightly, not so they fully wake up, but so they stir and soothe them back into their next sleep cycle.”

What hacks do you use to get your toddlers to stay in bed? Let us know in the comments below or get involved in the conversation on Facebook.  

Also on HuffPost

How To Avoid ‘Jet Lag’ When The Clocks Go Forward This Sunday

Although the recent UK snow would suggest otherwise, it’s now officially spring, meaning it’s time for the clocks to change. This year the clocks go forward on Sunday 25 March, meaning you’ll effectively lose an hour of sleep.

Each year, this switch to British Summer Time (BST) causes a range of surprising events across the country, including an increase in incidents of heart attack, stroke and car crashes. But according to Maryanne Taylor, founder of The Sleep Works, most adults will notice the change by feeling like they’ve experienced jet lag.

“Even just one hour can derail our internal body clock. It can make us feel more tired or groggy during the day,” she tells HuffPost UK. “Our concentration and productivity levels may be decreased as we feel more sleepy.”

While losing an hour of sleep is an inconvenience for most of us, the effects of BST can be much more acute for people who who suffer with sleep issues, such as insomnia, Taylor says. Knowing the clocks are changing can increase sleep anxiety, causing some to lose more than an hour of shut-eye and fuelling sleep deprivation further.

To limit the impact of the clocks changing on your body and mind, Taylor recommends making some lifestyle changes in the days running up to switch, to ease yourself into summer living. 

Instead of jumping to one hour less sleep in a single night, Taylor recommends gradually changing your sleeping pattern this week. 

“Over the next few days, shift your bedtime 15 minutes earlier and wake up 15 minutes earlier in the morning,” she says. “Continue shifting 15 minutes earlier each night until you get to the earlier hour, all ready for the hour change.”

On Sunday you should avoid having a lie-in as this will make you feel groggier and disrupt your body clock even further. “Instead, get outside on Sunday morning to allow your body access to natural sunlight, which will also help you sleep better on Sunday night,” Taylor adds.

Previous research has suggested sleep deprivation can cause us to crave sugary foods. However, registered nutrition consultant Charlotte Stirling-Reed says fuelling your body with goodness can help you deal with the clocks changing. 

“Food gives you energy, so ultimately making sure you’re not skipping meals and that you’re giving yourself plenty of filling and wholesome foods at each meal can help,” she tells HuffPost UK. 

“Foods such as porridge, whole grains, nuts and seeds can help to top up energy levels. On top of this, it’s important to try to stay hydrated as being dehydrated can lead to fatigue and lack of concentration. Don’t forget to include plenty of fruits and veggies for extra hydration and a boost of vitamins and minerals too.” 

[READ MORE: 7 ways the clocks changing actually impacts us]

Unfortunately, disrupted sleep and lack of energy can continue way past Sunday due to the lighter evenings. “Our natural sleep hormone, melatonin, is influenced by light and dark and the lighter the environment, the less our body feels the need to sleep,” Taylor explains. “Darkening the environment for sleep is essential to aid the production of the melatonin hormone.”

Because of this, Taylor recommends investing in blackout blinds or an eye mask as the evenings grow lighter. If your street is noisy outside from people enjoying the warmer weather, she advises using white noise to block out external sound when you have an early start. 

In addition, she offers these tips to help you nod off all year round: 

1) Allow yourself sufficient wind down time for up to an hour before bedtime.

2) Have a no-screens rule an hour before bed. Screens emit blue light, which suppresses the production of melatonin.

3) Have a hot bath or shower around 30 minutes before getting into bed in order to raise the body temperature. The subsequent drop in temperature will help you feel more sleepy.

Despite The Lack Of Sleep, Parents Of Toddlers Are Happier Than Their Childless Peers

Lack of sleep may be the bane of parents lives when their kids are aged five and under, but many believe the rewards they get from being a parent at this stage surpasses their need for shut-eye, when it comes to their overall happiness.

Research by the National Centre for Social Research suggested that during the toddler stage – when parenting can often be at its most intense – the value of parenthood and stronger social bonds outweighed the lack of sleep and financial pressures associated with having kids of this age. This resulted in parents having higher-than-average happiness scores. 

Parents were half as likely to get a good night’s sleep “most of the time” than non-parents, yet the research found having a child under five years old adds 3.3 points to a person’s happiness score. The index gives people a score out of 100, with the average non-parent scoring 62.2, while a parent of a child under five scores 65.5. 

“Perhaps surprisingly, we found the Young Families group [parents of kids 0-5] is living best, with an average score narrowly above that of the Working Baby Boomers [over 55s with no kids],” the report concluded. “At the other end of the spectrum, the group feeling worst-off is Child-free Generation X – with a score almost four points below the national average.”  

The research, done with Sainsbury’s Living Well Index, measures the factors associated with how well we are living, from debt to health, social media and relationships. Researchers asked a nationally representative panel of 8,250 people questions covering 60 different aspects of their behaviour. 

In comparison to parents of toddlers, those adults of the same age who didn’t have children had the lowest happiness scores, due to weaker support networks and poorer sex life satisfaction.

While parents might rate their job as a mum or dad higher than their need for sleep when it comes to their overall wellbeing – that doesn’t mean they don’t want more slepp. Lisa Artis, from the British Sleep Council previously gave HuffPost UK Parents readers advice on managing the lack of sleep as a new parent. She said many parents struggle to fall asleep when their head hits the pillow because they are mentally exhausted.  

“If you’re having difficulty actually getting to sleep, one of the first things to look at is your bedroom,” Artis advised. “You need the right environment to get a good night’s sleep and that means a bedroom that’s cool, quiet and dark. It may be worth considering investing in dimmer light to avoid bright light waking you up.”

She also said a 20-minute power nap can give you “as much energy as two cups of strong coffee, but the effects are longer lasting”, and suggested trying to take naps when your baby sleeps. But if that’s not possible, you should still make the most of your baby’s nap time.

“If you can’t nod off – no matter how tired you are – do something that helps you unwind such as having a bubble bath or vegging out in front of the TV,” she said. “This will provide the rest you crave – the dishes can wait!”

 

For more advice on surviving as a sleep-deprived parent, click here. You can read the full report on what impacts people’s happiness here.

Also on HuffPost

Popular Baby Sleep Products Sold On The High Street Pose A Serious Risk To Infants

Many popular sleeping products for babies do not conform to safer sleep guidelines, a baby charity has warned. Items such as cushioned sleeping pods, nests, baby hammocks, cot bumpers, pillows, duvets and anything that wedges or straps a baby in place can pose a risk to children under 12 months.

The Lullaby Trust said many of these products are created by trusted brands and can be found in well-known high-street stores. Additionally, a number of manufacturers “make inaccurate claims about the safety of their products” and, as there are no safety standards that relate to sudden infant death syndrome (SIDS), it is very difficult for parents to know which products are safe for their baby. 

As part of Safer Sleep Week (12 – 18 March), The Lullaby Trust has issued guidance supported by Public Health England to help new and expectant parents make safer choices when deciding on sleeping products for their baby.

We have watched with concern as products that go against safer sleep advice gain popularity,” said Francine Bates, chief executive of The Lullaby Trust. ”It is hard for parents when they are trying to choose from the overwhelming number of baby products on offer and many people make the reasonable assumption that if an item is sold on the high street or made by a recognised brand it is safe for their baby.” 

The charity explained that evidence shows that putting a baby down to sleep on anything other than a firm, flat surface, or using soft, heavy bedding, can increase the risk of SIDS, as it can lead to overheating or potentially obstruct a babys airway if they roll over or their face becomes covered.

Confusion around product safety was highlighted by a recent survey of 2,833 new and expectant parents with children aged under 12 months, commissioned by The Lullaby Trust; 91% of respondents stated compliance with safer sleep advice was a “very important consideration” when buying a product. However, the same survey also showed 41% of parents have bought or are planning to buy a baby sleep nest or pod. 

Bates continued: “When choosing sleep items for a baby there are a few key essentials parents need and it isnt necessary to spend a fortune on lots of products or choose more expensive brands. We have produced a product guide and accompanying resources to help parents feel confident in knowing what to look for when choosing sleep items for their baby

Professor Viv Bennett, director of nursing at PHE supports the warning by The Lullaby Trust, and said: “Ensuring parents have the correct information to keep their baby safe is crucial, this resource will help parents when choosing equipment or products for their baby. We would always encourage parents to discuss any concerns or queries with their midwife or health visitor who can offer advice and sign post to information about safer sleeping”

The Lullaby Trust has three key pieces of advice when choosing sleeping products:

:: Check whether items comply with British Standards and follow safer sleep guidelines. The product should have a Kitemark if it complies with British Standards – this will be found on the packaging, label or on the product’s website. Find out more here. 

:: Avoid soft heavy bedding such as pillows and duvets.

:: Check that anything you buy for your baby to sleep on is firm, waterproof and entirely flat with no raised or cushioned areas.

Also on HuffPost

Here’s How Your Evening Coffee Is Ruining Your Sleep

We’ve all been there: you’ve devoured a three-course meal, it’s 10pm and the waiter asks if you want a coffee. The rest of the table is ordering cappuccinos so you do too. Fast forward three hours and you’re lying in bed with ey…