The people of Ireland are simply not getting enough sleep. According to a report from IrishHealth.com, 89% of respondents were not getting the recommended 8 hours of sleep per night. Further to this, the Irish Times Sleep Challenge conducted in partnership with Health Founders found that 64% of respondents were poor sleepers.

With modern society placing more demands on our time, more and more people working late, studying into the dark hours, having fun or simply unable to unwind enough to sleep, we are fast becoming a nation of sleep deprived people!  If you have fallen victim to burning the candle at both ends, here are some tips to help you get the most from your day, keep your boss and colleagues happy, kids on schedule and your focus on your studies.

1.    Drink Plenty of Water

Before you charge over to the coffee machine, the easiest, cheapest and fastest cure to beat fatigue is in fact – water! According to Nancy Clark, R.D., author of the best-selling Nancy Clark’s Sports Nutrition Guidebook, “Ample fluids keep energy-fuelling nutrients flowing throughout the body”. Coffee can help us stay awake but when consumed in large quantities, however, it can contribute to sleep problems. If caffeine is a must, try to keep to the recommended daily amount of 200mg to 300mg.

2. Make Sure to Move About

Moving stimulates the brain to stay awake so override the sleep drive and move about as much as you can. When you feel yourself lagging, take a walk – even if you don’t need to. Take the stairs, make a few extra trips to the water fountain or even just walk to the shop. By doing so, you are increasing your heart rate and getting more blood pumping to the brain, enabling you to feel more alert.

3. Take in Some Sunshine

Direct sun exposure helps to reset your biological clock – as well as put you in a better mood! Try and take a lunchtime walk outdoors to avoid afternoon slumps in energy and focus.  If you cannot make it outside, consider working under the light of a high intensity light bulb. Doing so can serve as a good substitute to sunlight exposure in terms of resetting your biological clock.

Getting up in the morning can be a challenge, no matter how much sleep you’ve had. When faced with a lack of sleep, it can be a struggle to fulfil basic daily tasks. We hope these tips help you to get more from your day when suffering from a lack of sleep! For more tips and tricks to improve your rest, check out our Facebook page or browse our previous posts.