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Winding up the body clock Part 2 (Teacher: Michael)

Shift workers who lost about three hours' sleep night produced half as many of killer cells which fend off viruses as people with normal sleep patterns, according to recent American study.

So how can we help ourselves to get enough sleep and ensure that we wake up ready to face another busy day?

Doctors say regular daytime, preferably outdoor, exercise is crucial, particularly for those with sedentary, office-bound jobs who also drive to work. Some light exercise must be built into their lifestyles - although not within last two hours before bedtime as it could be over-stimulating and keep them awake.

Coffee and alcohol should not be drunk in evenings. It may help you drop off, but they also cause restless sleep and will leave you feeling jaded in morning. It may seem obvious, but make sure your bed is comfortable and welcoming. If your duvet is too heavy you will not sleep. Keep bedroom temperature comfortably cool too and leave window open. Watch that bedtime bath too - if it's too hot, it will make you feel too sweaty to sleep. If you find you wake up too soon, give yourself 15 minutes to doze off again. If you are still awake, you may as well get up and start your day early. Go to bed at normal time that night and you should sleep better.

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