Science Weekly How to sleep well in 2026
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Jan 13, 2026 Dr. Allie Hare, a consultant physician in respiratory and sleep medicine and president of the British Sleep Society, shares her insights on improving sleep quality. She explains how menopause affects sleep due to hormonal changes and stresses the importance of seeking treatment. The discussion covers sleep paralysis triggers and the disturbing link between poor sleep and dementia. Dr. Hare also offers practical tips for better sleep in 2026, emphasizing routines, exercise, and the timing of caffeine and alcohol.
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Get Up For 20 Minutes If You Can't Sleep
- If you wake and can't sleep, get out of bed for ~20 minutes and return only when sleepy.
- Repeat as needed to extinguish effortful wakeful time in bed and restore sleep association.
Brief Night Wakings Are Normal
- Brief awakenings during the night are normal and usually forgotten by morning.
- If you return to sleep promptly and feel refreshed, these wakeful periods don't harm sleep quality.
What Causes Sleep Paralysis
- Sleep paralysis is REM atonia persisting while the brain is awake and can include hallucinations.
- It often follows sleep deprivation or irregular schedules and usually needs only reassurance unless frequent.