With a million and one jobs to do, and things to think about, it's not surprising that most of us don't get enough sleep every now and again.

But as well as just making you feel a bit tired, it could also be bad for your health and even your intelligence!

A recent study showed that if you lose just 90 minutes sleep, it can make you less alert by up to 32% for the rest of your day.

And if you go to bed six hours later than you would normally do, your concentration and alertness can be as bad as if you were drunk!

Our top ten sleep tips can help:

1) Sort out your bedroom. Even if the rest of your house is full of toys or washing try not to let it sneak into your bedroom. Make it as tidy and clean as you can and if you're planning on decorating it any time soon, don't choose loud or bright colours.

2) Chill out. Also make sure your bedroom is well ventilated and completely dark. The best temperature to sleep at is between 16°c and 18°c and even slight changes to this can stop you from dozing off or wake you up at an unreasonable hour.

- Find out more: Why sleeping in a light room can affect your health

3) Don't use your bed for anything other than sleeping (and of course sex!) It's not a good idea to use your bed to sort out bills, make shopping lists or argue. Let your body recognise that when you get into bed it's time for sleep.

4) Stay regular. Try to go to bed and wake up at the same time every day - kids and housework permitting - even at the weekends. If you oversleep one day it will stop you from getting to sleep another and your body clock can be reset really easily.
- How to help your kids get to sleep
- The sleep rules for babies

5) Set a bedtime ritual. Choose one or two things that you know you can do every night, like drink a herbal tea or play relaxing music. This will teach your body that when you start doing these things it means you need to sleep.
- Helping your kids get a bedtime routine

Read on: Tips 6-10

Where next?

- Lack of sleep makes women more ill than men
- Ten ways to keep your brain young
- Get all the facts on Insomnia
- Food to beat insomnia
- Foods that can help you relax
- Did you know sleep affects your immune system? Take our quiz to find out more
- Dealing with anxiety or stress
-What do our dreams mean?
- If you have any sleeping tips or are worried about something share it with other goodtoknow users

By Vicky Woollaston

• Next: Getting better sleep (part 2)

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