Most of us have awoken after a bad night’s sleep feeling grumpy and out of sorts. Getting enough sleep is important for general health and your sense of well-being. During sleep, your body works hard to protect your physical health and support your brain function. Sleep is even more important for children and young adults, allowing their minds and bodies to grow and develop. If you don’t get enough sleep, it can be much harder to concentrate, and it can affect your memory and your judgement. It can also affect your physical coordination and may make it dangerous to operate machinery or to drive. Also, people who haven’t had enough sleep are often more irritable, and yet another problem is a general lack of energy.
While the occasional bad night’s sleep may not be a significant problem, it can be much more serious if you have long-term sleep problems. It may increase your risk of developing health issues like depression, diabetes and heart disease while significantly affecting your mood. Sleeplessness is closely connected to mood disorders, and the connection works both ways, so if you don’t feel your best, it can affect how well you sleep, creating a cycle that may seem hard to break. Feelings of increased anxiety and stress can mean you are awake and alert when you should be resting. As a result, your heart can beat faster, and your breathing becomes shallower and faster.
How Much Sleep Do I Need?
The amount of sleep you need depends on your age, overall health, and whether you are active. Generally, children and teenagers should get between nine and 10 hours of sleep a night, and younger children may fall asleep early and wake up early. As children get older, they tend to become tired later and get up later. Adults usually need around eight hours each night, which can decrease with age. You probably need more sleep if you are frequently sleepy during the daytime.
How to Get a Better Night’s Sleep
If you are struggling to have a good night’s sleep, here are a few easy tips:
• Get into a regular routine, ensuring you go to bed at the same time each night and get up at the same time in the morning
• Avoid caffeinated drinks and alcohol too close to bedtime, and try to finish eating at least two hours before you go to sleep
• Keep electrical devices out of your bedroom, including TVs, phones, laptops and iPads
• Make sure your bedroom is welcoming and comfortable and isn’t too hot or too cold
• Before going to sleep, try simple meditation, such as closing your eyes for a few minutes and concentrating on breathing deeply and slowly
• Take a warm, relaxing bath before bedtime
• If you do wake up and cannot go back to sleep, get up and read for half an hour before trying to fall asleep again
If you still cannot get to sleep regularly, see your GP for advice.