THE BEST WAYS TO LIVE WITH LITTLE SHUT-EYE

Pink T shirt www. riverisland.com Silk camisole www. stories.com WHETHER you’re a shift worker, a new parent or simply struggle to drop off or stay asleep, the hardest thing isn’t necessarily the hours spent in bed with your eyes open but dealing with life the next day. Here are Dr Mann’s tips for getting on when you haven’t had any kip. ■ While it’s tempting to go for a shot of caffeine first thing, this is simply “sleep inertia”, which leaves you feeling groggy when you first wake but will lift after a shower and breakfast, leaving you in a rebound state of alertness.

Save your morning coffee for between 10-11am to get you going when you start to slump. ■ Natural light will help wake you by getting your circadian rhythms into day mode (particularly important if you have only recently fallen asleep). ■ Sleepy people tend to crave sugar and carbs but don’t have too much or you will have a sugar spike followed by a “crash”. Wholegrains, protein, fruit and vegetables are your friends. ■ Do your leastfavoured activities first before your concentration begins to wane. When you are running on empty, the morning will be when you are going to be at your most effective. ■ Chew gum. Researchers in 2012 discovered that chewing gum can reduce sleepiness, probably because it enhances cerebral activity. ■ Have a downtime session for 10 to 20 minutes mid-afternoon if at all possible. Not a nap as such, but some quiet time when you can close your eyes and let your mind wander. ■ If you feel you are flagging, take a brisk walk to wake you up. If you can’t physically leave work, take frequent movement breaks – a walk down the corridor, stretching etc. ■ Lack of sleep can make you more reactive and emotional, so take time to think before responding to messages and requests. ■ Evening energiser Don’t crash on the sofa as soon as you get home (it’s too late for naps now). If you haven’t managed to take any exercise, try to have a brisk walk or a run outside. ■ There are various private sleep clinics and it is sometimes possible to be referred to one on the NHS via your GP. The NHS and Mind also have advice on their websites. The National Sleep Foundation is an in-depth source of online help. Visit www.sleepfoundation.org to find out more. Sleep advice for new parents can be found on the First Time Dads podcasts on iTunes.