While these symptoms might affect just you at first, your sleep deprivation can quickly affect your relationship, family life and work performance. But that's not all...
Long-term lack of sleep can also:
affect the immune system, making you more vulnerable to catching colds and flu
increase inflammation in your body and raise the risk of cardiovascular disease
cause mental health problems, like anxiety and depression
The lack of sleep has also been linked to obesity, diabetes and cancer. So if you don't have a regular sleep routine, you might want to think about it!
How to improve your sleep routine?
1. Understand why you can't sleep
With 1 in 5 people in the UK not getting enough sleep, there is increasing support for people suffering from chronic lack of sleep. Mental Health UK advise starting by keeping a sleep diary to try to understand your sleep patterns. Before bed, you could also write down the final thoughts of the day to clear your mind of all the worries.
2. Create a sleep routine and stick to it.
Yes, even on weekends! Having a lay-in might be tempting but it won't eliminate the sleep debt you've collected and you might struggle to fall asleep at night (again!). It's recommended that adults under the age of 64 have 7-9 hours of sleep each night.
3. Exercise
Even a 10-minute walk each day can do wonders for your body. Just remember not to do it right before bedtime.
4. Avoid caffeine, alcohol and screens before bed.
Try to keep your phone out of your bedroom. It won't tempt you!
5. Keep your bedroom clutter-free.
Having stuff lying around that's waiting for you to tidy up will only stress you out. If you work from home, try to separate your workplace from your sleeping place.
6. Visit your GP
Your doctor will check if your sleep problems are not caused by a medication you're on or different health conditions.
