Sophie Bostock

So when we're sleep deprived, that sort of brain fog, that slowness to respond, slower reaction time, that can also have knock-on effects and increased risk of accidents and things like that.

So we've got very acute effects and also more chronic long-term effects on health.

Let's keep it simple.

Start first thing in the morning.

Wake up at the same time as often as you can.

So set your alarm for the same time each day.

When you start to do that for a week or two, you'll find that you don't need the alarm anymore.

But try and aim for consistent wake up time.

Aim to get some natural light, ideally within the first hour after waking.

That's going to kickstart your circadian rhythm for the day.

Tell the clock that it's wake up time.

And the advantage of doing that is that if you get this bright light in the morning, it's going to banish the melatonin.

So you're going to feel more alert.

But automatically, 15 or 16 hours later, you're going to start to feel sleepy.

Move your body during the day, whichever way makes you feel happy, but get physical, be active.

There was some recent research actually suggested that yoga was one of the best forms of exercise for sleep.

So it doesn't need to be super intensive.

It just needs to feel good for you.

Take some time out to relax during the day, particularly if you're a busy person that goes from A to B at 300 miles an hour.

Just take 15 minutes for yourself, a moment to be and not do.