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Sleep right Sleep right

Getting up after a poor night's sleep can be tough. You may feel tired and start falling asleep in the day. You may also find it hard to concentrate on things or make decisions - and you might begin to feel emotional or depressed.

 

Longer-term sleep deprivation can eventually lead to hallucinations and delusions. Luckily, most of us don't reach that stage.

No one knows exactly why we sleep, but scientists think it might give our brains time to rest.

Scientists think we sleep to give our brains time to rest

Here are some simple tips you can follow to help you get your head down

  • don't go to bed unless you feel tired. If you can't sleep after 20 minutes or so, get up and do something relaxing like reading a book or listening to quiet music. When you start to feel sleepy, go back to bed
  • get up at the same time everyday, no matter how little sleep you had. Lying-in disrupts your sleep pattern
  • don't nap in the day
  • is your bedroom too hot or too cold? If so, tweak your thermostat or consider using more or less blankets
  • if your bedroom is too noisy or too bright, this can interfere with your sleep. Some people find it helps if they use ear plugs - or masks to cover their eyes
  • don't drink caffeinated drinks or smoke for six hours before you go to sleep. A heavy meal before bed is also likely to keep you awake
  • stress can keep you awake. Get into a relaxing routine before you go to bed. Try a hot bath, or reading a book before you turn in

Physical activity

Regular exercise won't only help you live longer by reducing your risk of heart disease, high blood pressure and stroke - it will help you combat tiredness as well. In the long run it will give you more energy in the day and help you get to sleep at night.

You should aim to do 30 minutes of moderate exercise, five times a week. (But avoid exercising within four hours of going to bed - this will keep you awake.)

  • Publication date: September 2008