KEEP COLDS AWAY WITH GOOD QUALITY SLEEP

Your immune system is your best defence against colds and flu. Protecting it can be as simple as getting a good night’s sleep.
 

Getting around eight hours of sleep has been shown to decrease your chances of getting a cold. In a recent study, those who got less than seven hours of good sleep were almost three times more likely to get sick than people who got eight or more hours. And if you’re normally an eight-hour sleeper and lose as little as 10 minutes of sleep on an average night, you’ll be more likely to catch a cold!
 

How you can get better quality sleep
 

Many of us struggle to get enough of sleep. Lack of sleep affects work performance, leisure activities, relationships and the ability to think clearly. Motoring organisations also estimate that fatigue is a key factor in one in six fatal road accidents.
 

By making small changes to your lifestyle, you can help ensure that you get enough quality sleep. Remember the ‘ASLEAP’ tips:

• Avoid caffeine, nicotine, alcohol and late-night exercise.
• Set aside some time in the evening away from the bedroom to go through any problems and plan ahead for the next day.
• Limit the bedroom to sleep and relaxation. Avoid reading, listening to the radio or watching TV in bed.
• Exercise in the early morning to help maintain your body’s natural sleep rhythm.
• Avoid napping during the day. Try to get up at the same time each day, even if it is a weekend.
• Plan for bedtime by having a regular routine such as taking a warm bath, or eating a small snack.

It’s worth remembering that regular sleep disruption could be an early sign of a sleep disorder. If you’re in any doubt, it’s a good idea to seek advice from your doctor.