Episode 22 -  We're having a look at sleep this time. We learn why sleep is important, how a lack of it can literally kill you, what happens when we do get sleep and how to achieve it. There's also a liberal sprinkling of nonsense from 'Steve out in the field' which he thought was a good idea:

Some of the stuff in there is:

What can happen if you don't get enough sleepThere's a really interesting animation - by the Ted team hereWhy only a few people can survive on low levels of sleepThe risks you expose yourself to even after only being awake for 18 hoursNational Geographic's experiment - This is your brain on no sleepHow many people die in sleep related crashes each year - the numbers are astonishingFurther reading from Forbes here The health consequences of missing out on just an hour's sleep a nightThe Telegraph Article5 definite benefits from getting enough sleep:

You’re better able to focus and learnYou feel happierYou’re more productiveYou’re less hungryYou won’t get sick as often

What happens when we sleep?The sleep cycles:

Non-REM sleep - Four stages

REM sleep

You can read more detail on the cycles - in this BBC Science ArticleHow sleep literally washes our brains!Article from the National Institute of Health in the US on sleepThe solutions to getting more sleep in today's busy world:

Routine - Establish a wind-down routine to include turning your device off an hour before bedtime, an end of day journal, warmth bath, read a relaxing book. Here's a routine from the Huffington PostMindfulness, yoga or relaxation techniques - Any of these can calm your mind more generally.

Here's a link to find out about the headspace appThis one is about 10% HappierThis podcast called 'Sleep with me' may help you to sleep also

Caffeine curfew - Did you know that caffeine has a half life of 6 hours? Here is some reading. Stopping caffeine at 1 or 2pm will definitely helpInvest in good quality sleeping stuff bed, mattress, pillows, pyjamas, cassettes you can put a small one into...Exercise - This article explains why a regular exercise routine can help you sleepDitch the devices - The blue light can trick your body into thinking it should be awake, and the buzzers and beeps (or even the thought of them going off) can delay the onset of sleep.Apps - There's loads out there to help you manage the supportive habits you want to develop. Here's the link back to our episode where we featured them.

Further reading:  Here are two more articles which formed our source and make for useful further reading:

The Daily Telegraph - 25 Tips To Help You Sleep BetterSleep.Org - 7 Habits Keeping You Awake

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Thanks EVER SO MUCH for listening. If we help you to BE BETTER at what you do, then it's all been worth it!The amazing photograph we've used this week is by the artist Abdou Moussaoui. You can see more of his work here, here's really fab... Pixabay