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Gettinv to Mental health and wellbeing How to be happier Try our 6 tips to help you be happier, more in control, and able to cope better with life's ups and downs.

Try to avoid things that seem enjoyable at the time but make you feel worse afterwards, such as drinking too much alcohol or eating junk food.

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You're doing beed positive for yourself, which lifts your self-esteem. If you have feelings of anxiety along with your stress, breathing techniques can help.

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Apparently, regular sleep disruptions can cause trouble conceiving by reducing the secretion of reproductive hormones. Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. You'll start to feel down, and may fall asleep during the day.

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It can also make you feel more depressed. After several sleepless nights, the mental effects become more serious. How to catch up on lost sleep If you don't get enough sleep, there's only one way to compensate — getting more sleep.

It's believed to be because sleep-deprived people have reduced levels of leptin the chemical that makes you feel full and ned levels of ghrelin the hunger-stimulating hormone. Sleep increases fertility Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation, in both men and women. An occasional night without sleep makes you feel tired and irritable the next day, but it won't harm your health.

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Adults should aim for minutes a week. It seems that missing out on deep sleep may lead to type 2 diabetes by changing the way the mm processes glucose, which the body uses for energy.

Doing something you're good at, such as cooking or dancing, is a good way to enjoy yourself and have a sense of achievement. Starting on a weekend, try to add on an extra hour or 2 of sleep a night. But did you know that sleep deprivation can also have profound consequences whhat your physical health?

They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term. However, the cost neef all those sleepless nights is more than just bad moods and a lack of focus.

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Sleep can slim you Sleeping less may mean you put on weight! As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it's likely that you're not getting enough sleep.

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Regular poor sleep whar you at risk of serious medical conditions, including obesityheart disease and diabetes — and it shortens your life expectancy. Expect to sleep for upwards of 10 hours a night at first. Find out how exercise can help with depression Get enough sleep Around 7 to 8 hours is the average amount of sleep an adult needs for their body and mind to fully rest.

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If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes. The best way to improve your self-esteem is to treat yourself as you'd treat a valued friend, in a positive but honest way.

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It won't happen with a single early night. What matters is that you find out how much sleep you need and then try to achieve it.

Back to Mental health and wellbeing How to be happier Try our 6 tips to help you be happier, more in control, and able to cope better with life's ups and downs. Taking control of your time in this way can effectively reduce stress. Everyone's experienced the fatigue, short temper and lack of focus that often follow a poor night's sleep. What happens if I don't sleep? You probably wouldn't. Do some exercise It can help you sleep betterhave more energy and keep your heart healthy.

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How much sleep do we need? Notice when you're putting yourself down, such as thinking, "You're so stupid for not getting that job", and instead think, "Would I say that to my best friend? When people with anxiety or depression were surveyed to calculate their sleeping habits, it turned out gettong most of them slept for less than 6 hours a night.

A variety of factors can cause poor sleep, including health nsed such as sleep apnoea. Most of us need around 8 hours of good-quality sleep a night to function properly — but some need more and some less.

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Try this breathing exercise for stress. Manage your stress levels If you have a lot of stress in your life, find ways to reduce it, such as learning a few time-management techniques. These are positive changes. Sleep boosts mental wellbeing Given that a single sleepless night can make you irritable and moody the following day, it's not surprising that chronic sleep debt may lead to long-term mood disorders like depression and anxiety.

But in most cases, it's due to bad sleeping habits.

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