Can’t sleep? You could have Facebook fatigue

Social networking sites and freaky force fields are just some of the modern-day sleep robbers stealing our Zzzs

Finding yourself being kept awake all night for all the wrong reasons? You're not alone. According to The British Association for Counselling and Psychotherapy (BACP), a quarter of us are suffering at least three bad nights snoozing a week. That's a lot of lost beauty sleep.

"We're facing a 21st-century epidemic of semi-somnia, where we're battling with persistent feelings of low-grade exhaustion due to lack of good-quality sleep," says sleep expert Dr Neil Stanley.

As with insomnia, semi-somnia can lead to a compromised immune system, lack of concentration, and it can disturb your hunger hormones, making you eat more, or less. But what's causing it? Rather than eating too late or watching scary movies before you hit the sack, there's a new set of modern-day rogues that are robbing you of quality shut-eye. Here's what to look out for - and how to stop them...

SLEEP ROBBER 1: FACEBOOK FATIGUE
Before Facebook, we used to get into bed with a good book and a nice milky drink. Not any more. "One in five of us is still socialising on our laptops or mobile phones when we slip between the sheets," says Jessica Alexander of The Sleep Council. And according to a study by scientists from Wayne State University in Michigan, radiation emitted from mobile phones delays and reduces sleep.
Beat it! We know it's hard, but switch yourself - and the gizmos - off an hour before bed. Holistic GP Dr Milind Jani (Pavilionhealth.co.uk) also suggests not recharging your mobile in your room overnight or leaving it switched on. Even when not being used, they can automatically send out signals to neighbouring base stations - these give off radiation, intercept our brain activity and make us restless.

SLEEP ROBBER 2: SLEEP STRESSING
Dr Stanley has identified a new cult of 'sleep stressers' who obsess about the quantity of sleep they think they need, and judge their shut-eye in time, not quality. "It's psychological," he says. "They put pressure on themselves to bank the full eight hours, which in turn prevents them from sleeping." But we all have different sleep needs - some people require six hours, others need eight.
Beat it! "Judge your sleep by how you feel during the day, not by how many hours you feel you should be having," says Dr Stanley, who also recommends setting your alarm but turning your clock away from you to prevent counting down the hours.

SLEEP ROBBER 3: HIMSOMNIA
Does he lie on his back while you snuggle up to him like in a Hollywood movie? While it may look cute in films, it could cause health problems. According to Dr Chris Idzikowski, director of the Edinburgh Sleep Centre, the starfish - lying on your back with both arms up around the pillow - and the soldier - lying on your back with both arms pinned to your sides - are positions more likely to lead to snoring. According to The Sleep Council, those that share their duvet with a snorer could be losing an hour of sleep a night.
Beat it! No one wants to suffer from himsomnia, so if your man's keeping you awake, suggest he sleeps on his side, using a firm pillow. "A soft pillow encourages throat muscles to relax and narrows your air passageway, therefore making snoring worse," says Sammy Margo, physiotherapist and author of The Good Sleep Guide (Vermilion, £9.99).

SLEEP ROBBER 4: BEDTIME BUZZERS
Before the words 'credit' and 'crunch' were part of your daily vocabulary, chances are you slept like a baby. But a new survey by The Sleep Council found that one in four of us is finding it harder to sleep now than we did 12 months ago because of overactive thoughts. Dr Stanley calls these 'bedtime buzzers'. "It's a new phenomenon," he says. "We put ourselves into voluntary sleep deprivation by not making a conscious effort to separate day thoughts - which are stimulating - and night thoughts - which should be calming."
Beat it! Don't wait until you hit the pillow to chat. "Discuss worries at least half an hour before going to bed," says Dr Stanley. "And if the buzzers continue going, keep a notepad by your side and write them down." Getting them on to paper will help calm your mind.

SLEEP ROBBER 5: FREAKY FORCE FIELDS
When it comes to our bedrooms, any items that hum, flash and vibrate should be removed. Dr Jani believes that electromagnetic fields (EMFs) - emitted from electronic gadgets - can disturb sleep patterns. "Electrical disturbance can produce magnetic fields that results in negative energy, which in turn can affect brain patterns, creating a restless and agitated mind," he says.
Beat it! Turn your stereo and TV off standby, unplug your straighteners and hairdryer, and if you have a metal bedhead (a conduit for electricity), remove any cords that run under your bed. "Swap your electric alarm clock for a wind-up one and remove wireless networks to another room," says Jani.

SLEEP ROBBER 6: TOO MUCH GOOD TELLY!
It's not just scary movies that can keep you awake. Watching your favourite shows can also disrupt sleep because they can subconsciously engage your mind long after the TV's been switched off. "Television has an impact on your moods," says sleep specialist Rubin Naiman from the University of Arizona. "Watching highly charged shows like The Wire or feisty reality TV like Big Brother can leave you in a state of heightened alertness, causing a rush of adrenalin, which makes it difficult for your brain to calm down."
Beat it! Switch off your TV an hour before bed. "If it's a show you really want to discuss the next day, record it and watch in the morning," says Rubin. And if you really can't get to sleep without the telly, watch something less stimulating.

OTHER SLEEP STEALERS

• Cold toes - your body temperature naturally drops during the night. According to The Sleep Council, half of men grumble about their partner's cold feet keeping them awake at night.

• The light - keep your room as dark as possible and use blackout blinds if necessary.

• Room temperature - a room temperature of around 18°C is recommended.

• A bad bed - a cheap or old mattress can hold your imprint and you and your fella can end up rolling into each other because of the valley created in the middle!

PHOTOGRAPHY: LANCTON STYLING: LUCIE CLIFFORD HAIR & MAKE-UP: SARA BOWDEN MODEL: KATE MAHONEY AT MOT *RESEARCH BY COLUMBIA UNIVERSITY **RESEARCHED BY THE WORLD FEDERATION OF THE SLEEP SOCIETY

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