10 WAYS TO SURVIVE THE DAY ON NO SLEEP

POV: You barely slept, your brain's foggy and your body feels like a lead balloon. Here's how to function at your best (well, almost!) for the day ahead

- Words: Eve Boggenpoel

Whether it’s a racing mind, your partner's snoring, or caring for sick kids, we've all had nights where we've hardly closed our eyes.

Forget the recommended seven-to-nine hours sleep, the average Brit faces the day on just 5.91, according to a survey by Nuffield Health, and a bleary-eyed 11 per cent do so on just two-to-four hours!

Poor sleep is never good for your health. In the long term, it increases the risk of high blood pressure, cardiovascular disease, diabetes and colorectal cancer - to name a few - and even one night tossing and turning can affect you physically, emotionally and cognitively. But what can you do to counter the effects of insomnia so you survive the next 16 hours relatively intact? Read on to discover what the experts have to say...

FIRST THINGS FIRST

'One night of poor sleep can increase cortisol, impair glucose regulation, reduce reaction time and decrease neuromuscular co-ordination,' says performance advisor to grand slam champions, Dr Mark Kovacs (kovacsinstitute.com). 'The key is to manage the next 12-16 hours to reduce further stress and dysfunction.' Your morning routine can help. 'First up, skip the “snooze button” cycle - it fragments sleep further and increases sleep inertia, leaving you feeling groggier,' he says. 'Next, hydrate immediately, especially if sleep was restless and dehydrating - and add electrolytes to enhance recovery. After that, get daylight exposure within 30-60 minutes of waking to help realign your circadian rhythm and suppress residual melatonin.'

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