Sleep: you know you need it and youll feel better when youve got enough of it
, but chances are youve been known to forsake it from time to time. How much you need differs from person to person, but most of us need 7 to 8 hours. The long term consequences of sustained periods without enough sleep are more than just some tired circles around your eyes and a bit of grumpiness
Sacrificing sleep? Here are some reasons why you shouldnt
Teens who dont get enough sleep tend to have lower grades than their peers.
Mood and mental health is closely linked with sleep - people who suffer from chronic insomnia are more likely to develop mental health problems.
Lack of sleep makes it more difficult to concentrate, accomplish tasks and handle stress.
If youre driving or operating machinery you could be putting your own and others lives at risk.
Not getting enough sleep can lead to weight gain. Why?
Tips for a better nights sleep:
Go to bed at roughly the same time each night this works in with your bodys internal clock and gets you into a regular habit.
Dont overindulge late in the evening with a heavy meal. A full stomach needs a couple of hours to digest and interferes with a relaxing sleep.
Avoid caffeine in the evenings. The effects can last for up to six hours.
Leave at least a three hour gap between exercising and going to bed.
Avoid stressful activities before bed time.
Learn simple relaxation techniques to reduce stress and body tension.
Warm milk, camomile tea or essential oils can help.
Keep your bedroom as dark, quiet and cool as you can.
Leave distractions such as television out of the bedroom.
Only go to bed when youre sleepy and if you dont fall asleep within half an hour get up and do something relaxing for a while.
Relax
Learning to relax can improve your sleep. Yoga, Tai Chi and visualisation are a few good ways to help yourself chill. You may want to find a relaxation CD that talks you through a relaxation technique as you lay in bed.
Still cant sleep?
Good sleep is as essential to health and wellness as exercise and good nutrition. If sleeping is regularly difficult, consult your doctor or a sleep disorder clinic.