In the long run, not getting enough sleep can affect our moods as well as our physical wellbeing.We all need enough sleep, and the right type of sleep, to be happy and healthy.It also becomes less effective over time (as your body gets used to it). It can help you fall asleep, but it won’t help you with an underlying problem like stress or anxiety. But medication will not be enough in the long run. Your GP may also prescribe you medication or sleeping tablets, which can help you fall asleep. Other strategies include stimulus control and cognitive behaviour therapy (CBT). Smiling mind External Link has useful techniques for children and adults. Your GP can talk to you about some non-medical treatments for sleep disorders, such as relaxation training. sleepwalking, nightmares and night terrors.They will help you work out whether a common condition External Link is affecting your sleep, such as: The first step is to talk to your GP External Link. So what can you do if you can’t sleep when you want to, or if you can’t stay asleep? If you are tossing and turning, try getting up and reading a book for half an hour or so before trying to go to sleep again. Try some simple meditation, like closing your eyes for 5–10 minutes and focusing on taking deep, slow breaths.Turn the lights down as you get into bed. Keep TVs and iPads out of your bedroom.And finish eating at least two hours before your head hits the pillow. Avoid drinking coffee and alcohol too close to bedtime.Try going to bed around the same time every night and getting up at the same time each morning. If you’ve been having trouble getting enough good sleep, the good news is there are many ways you can improve your sleep habits External Link. Some tips on getting a good night’s sleep If you (or your children) are tired during the day, you may need more sleep. We tend to need less sleep, as we get older. Adults need around 8 hours sleep each night.As children grow into teenagers, they seem to get tired later and sleep in later. Younger children tend to go to sleep earlier and wake earlier. Children and teenagers need 9–10 hours of sleep a night.How much sleep you need depends on your age, physical activity levels, and general health. So getting enough sleep and the right kind of sleep is important. You might find you can’t turn your brain off, your heart beats faster and your breathing is quick and shallow. Anxiety and stress increase agitation and keep your body aroused, awake and alert. Your mood can also affect how well you sleep. It can also raise the risk of, and even contribute to, developing some mood disorders. And sleeplessness is often a symptom of mood disorders, such as depression and anxiety. Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods. And it can work both ways – sleep loss can affect your mood, and your mood can affect how much and how well you sleep. Sleeplessness and mood disorders are closely linked. It can also significantly affect your mood. Long term sleep deficiency can increase the risk of chronic health problems such as heart disease and diabetes. So it is easy to see how ongoing sleeplessness can be a worry. We can overreact when things don’t go our way, and we may find we’re less excited if something good happens. For many of us, we’re grumpy and irritable, we find it difficult to concentrate, and we have no energy. Think about how one bad night’s sleep, or not enough sleep, makes you feel the next day. But the good news is most sleeping problems are easily fixed. If you are having problems getting to sleep or staying asleep, or if you often feel tired during the day, you may need to work out what’s happening. So not getting enough sleep affects the way you feel, think, work, learn and get along with other people. Lack of sleep can also impair your judgement and impact your physical coordination. When you do not get enough sleep, you feel tired, you find it hard to concentrate and remember things and you may be grumpy. And for children and young people, sleep is how their bodies and minds grow and develop. While you sleep, your body works to support healthy brain function and maintain your physical health.
Getting enough sleep, and the right type of sleep, is vital for our overall health and wellbeing.
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