WAKE UP ON THE RIGHT SIDE OF THE BED

Who doesn’t love something that requires so little effort but can have massive effects?  Getting some quality shut eye will make you way more productive.  After a decent night’s sleep you might even surprise yourself with how quickly you can get things done!

Hitting that snooze button and feeling like you could sleep during the day means you’re probably sleep deprived. Ideally, you need 7 to 8 hours of sleep each night to make sure you’re wide awake the following day.  Even missing a couple of hours will take its toll on your body.  When you’re a teenager you’ll sleep more because body is still growing.

DON’T LOSE SLEEP OVER NOT SLEEPING

Worrying is often a reason for not being able to sleep.  Find yourself tossing and turning for what seems like an eternity? Try taking a few deep breaths to calm your heartbeat back down.   If you can’t stop worrying about something, try writing it down.  Realistically you’re not going to be able to do anything about it when you’re tired in the middle of the night.  In the morning you will be able to deal with the problem.  Where do you think the expression ‘sleep on it’ comes from?

HAVE A DISCO NAP

If you’re going out you’re probably not going to get an early night. Try having a nap before you leave so you feel more awake later in the night. If you’ve been out drinking, your sleep will be disrupted. When you’re drunk the brain is fighting against being unconscious which will disturb your sleep and you won’t wake up feeling refreshed. Drugs will make your sleep fidgety and you might have nightmares.

If you know you’re going to have a big weekend get a few extra hours in earlier in the week. I’m not saying you won’t feel tired but it might help with the effects of no sleep a little.

THE POWER OF A POWER NAP

You can’t always get the recommended amount of sleep this leads to sleep debt.  Don’t worry, you can ‘pay’ this off by having a couple of extra hours when you need them.  If you’ve missed a lot of sleep go to bed at your normal time and wake up naturally without an alarm (do it on a day you don’t have much to do).

If you’re sleep deprived you’ll feel lethargic in the middle of the day.  Having a power nap will make you feel more alert.  The best time for this is the early afternoon.  This is usually the time we feel like having a nap and it shouldn’t affect your night’s sleep. The perfect time is about 20 minutes.  This is just before your body goes into a deep sleep so you’ll awaken refreshed and not groggy.

MICROSLEEP - NOT AS CUTE AS IT SOUNDS!

If you don’t get enough sleep there will be times when you lose concentration or forget what you’re doing.  A microsleep is when you become unaware of your surroundings.  It can be for as little as half a second or last up to a couple of minutes. It’s usually when you’re tired but trying to concentrate on a repetitive task.

It’s probably happened to you, like when you’re really sleepy and can’t stop yourself nodding off in a boring lesson or when you’re doing computer work.  Like this, parts of your brain can ‘fall asleep’ without you even realising.  Standing staring into the fridge not knowing why is probably a sign that you’re not getting enough sleep.

It’s really dangerous when you’re driving.  If your head is nodding or you’re hitting the rumble strips find a safe place to stop for a nap.  Or stop and stretch your legs to energise your body.

10 TIPS TO GET YOUR BEAUTY SLEEP

• Go to bed at around the same time each day.  Make sure you’re tired at this time so you don’t lie in bed awake.
• Wake up at the same time each day.  Soon enough you won’t even need your alarm clock.  Imagine not waking up in a panic to that horrible alarm.
• Try not to use electronics that are back lit, like your iPad before bed.  It stimulates your brain keeping you awake.
• Don’t go to bed too full.  It will keep you up as your stomach will be working hard through the night to break down the food.
• Drinking alcohol before bed might make you fall asleep more easily but you will have a poorer quality of sleep.
• Make sure your bedroom is quiet and the right temperature.  Waking up too hot or too cold can be horrible. 
• If you drink caffeine too late in the afternoon it will keep you up.  Have a herbal tea or something instead of a coffee in the evening.
• That before bed cigarette might be the culprit of a restless night.  Nicotine is a stimulant. 
• Don’t drink too much before going to bed; it will disrupt your sleep if you need the loo halfway through the night.
• Doing relaxing things in the evening like yoga or reading will make it easier to sleep at night.

So, if you’re feeling like a zombie all you need is a good old sleep and you will feel like you can take on the world.

This month it’s national bed month, run by the sleep council.  Their website has loads of info about everything you could want to know about sleeping.  www.sleepcouncil.org.uk