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| Five hours' sleep is tipping point for bad health | Five hours' sleep is tipping point for bad health |
| (about 2 hours later) | |
| At least five hours sleep a night may cut the over-50s' chances of multiple chronic health problems, researchers say. | At least five hours sleep a night may cut the over-50s' chances of multiple chronic health problems, researchers say. |
| Ill health can disrupt sleep - but poor sleep may also be a forewarning or a risk itself, they say. | Ill health can disrupt sleep - but poor sleep may also be a forewarning or a risk itself, they say. |
| There is evidence sleep helps restore, rest and rejuvenate the body and mind - but why the "golden slumber number" might matter remains unclear. | There is evidence sleep helps restore, rest and rejuvenate the body and mind - but why the "golden slumber number" might matter remains unclear. |
| The PLoS Medicine study tracked the health and sleep of UK civil servants. | The PLoS Medicine study tracked the health and sleep of UK civil servants. |
| All of the about 8,000 participants were asked: How many hours of sleep do you have on an average weeknight?" | All of the about 8,000 participants were asked: How many hours of sleep do you have on an average weeknight?" |
| Some also wore a wrist-watch sleep tracker. | Some also wore a wrist-watch sleep tracker. |
| And they were checked for chronic conditions, including diabetes, cancer and heart disease, over two decades of follow-up: | And they were checked for chronic conditions, including diabetes, cancer and heart disease, over two decades of follow-up: |
| Those who slept five hours or less around the age of 50 had a 30% greater risk of multiple ailments than those who slept seven hours | Those who slept five hours or less around the age of 50 had a 30% greater risk of multiple ailments than those who slept seven hours |
| Shorter sleep at 50 was also associated with a higher risk of death during the study period, mainly linked to the increased risk of chronic disease | Shorter sleep at 50 was also associated with a higher risk of death during the study period, mainly linked to the increased risk of chronic disease |
| Experts generally recommend about seven or eight hours, the researchers, from University College London and Paris Cité University, say. | Experts generally recommend about seven or eight hours, the researchers, from University College London and Paris Cité University, say. |
| Why do we sleep? | Why do we sleep? |
| Scientists do not know for sure, but it is clear that sleep helps the brain process memories and is good for mood, concentration and metabolism. | Scientists do not know for sure, but it is clear that sleep helps the brain process memories and is good for mood, concentration and metabolism. |
| Sleep is also an opportunity for the brain to be cleared of waste. | Sleep is also an opportunity for the brain to be cleared of waste. |
| Good-sleep tips | Good-sleep tips |
| Tire yourself out during the day by keeping busy and active but slow down towards bedtime | Tire yourself out during the day by keeping busy and active but slow down towards bedtime |
| Avoid daytime naps | Avoid daytime naps |
| Establish a good night-time routine and make sure your bedroom is relaxing and conducive to sleep - thick curtains or blackout blinds, a comfy room temperature and bedding, and no big distractions, such as scrolling on a smartphone in bed | Establish a good night-time routine and make sure your bedroom is relaxing and conducive to sleep - thick curtains or blackout blinds, a comfy room temperature and bedding, and no big distractions, such as scrolling on a smartphone in bed |
| Reduce or eliminate caffeine and alcohol close to bedtime | Reduce or eliminate caffeine and alcohol close to bedtime |
| If you can't nod off, don't force it or become frustrated - get up and do something relaxing for a bit, such as reading a book, and then return when sleepier | If you can't nod off, don't force it or become frustrated - get up and do something relaxing for a bit, such as reading a book, and then return when sleepier |
| If you work antisocial shifts, try and have a short nap before your first shift in a run of nights, to transition. If you are coming off nights, try a nap to see you through and then go to bed early that evening | If you work antisocial shifts, try and have a short nap before your first shift in a run of nights, to transition. If you are coming off nights, try a nap to see you through and then go to bed early that evening |
| Focus on your breathing with Michael Mosley's Sleep Well podcast | |
| Surrey Sleep Centre director Prof Derk-Jan Dijk told BBC News: "This work reinforces that getting only short sleep is not good for us. Generally, it's not healthy - although for some, it may be OK. | Surrey Sleep Centre director Prof Derk-Jan Dijk told BBC News: "This work reinforces that getting only short sleep is not good for us. Generally, it's not healthy - although for some, it may be OK. |
| "The big question is why do some people sleep less. What is causing it and is there anything we can do about it? Sleep is a modifiable lifestyle factor to a certain extent." | "The big question is why do some people sleep less. What is causing it and is there anything we can do about it? Sleep is a modifiable lifestyle factor to a certain extent." |
| Long stretches of bad sleep can severely affect wellbeing. | Long stretches of bad sleep can severely affect wellbeing. |
| GPs now rarely prescribe sleeping pills, which can have serious side-effects and cause dependency. | GPs now rarely prescribe sleeping pills, which can have serious side-effects and cause dependency. |
| But sleep problems can often be resolved and support is available. | But sleep problems can often be resolved and support is available. |