Sleep is a fundamental biological need, vital for good physical, mental and emotional health. Its as important as diet and exercise. You need it.

If you need lots of coffee and tea to make it through the day, feel sleepy at inappropriate times and overreact to minor things, then you are probably not getting enough sleep.

There are many reasons for poor sleep. Amongst them are:-

Worry – This makes it difficult to switch off.

Drinking Caffeine or alcohol and eating late. However it is equally important not to go to bed hungry. A substance in the brain, known as hypocretins, make us feel both hungry and wide awake, or satisfied and sleepy.

Exercise – Avoid strenuous exercise too late in the evening. This will keep your body hyper active. If you do go to the gym, then practise yoga which will help you sleep better.

If you are a couple, consider sleeping in separate bedrooms. One study showed that, on average, couples suffer 50% more sleep disturbance if they share a bed. Have a cuddle and then go the other bedroom.

Despite this only 8% of those in their 40s and 50s sleep in separate bedrooms, though why if your partner disturbs you.

Temperature – make sure your not too hot or too cold. What you should have is a cool room and a warm bed.

Help prepare your body for sleep by relaxing your state of mind and body. Try these suggestions:-

Write down your worries. If your mind is racing with all the things you have to do tomorrow then list them.

Dim the lights to remind your body clock what time it is.

Have a calming warm shower or bath – but not too hot. Add sleep-inducing essential oils or bubbles to your bath.

Play some soft relaxing music or listen to a relaxation or mediation tape.

Read something quiet – though nothing work-related or stimulating – for a short time. it’s a great way to get those eyelids drooping.

Don’t smoke or use caffeine at bedtime as these are stimulants. Have a herbal tea like camomile, instead.

Switch off your mobile, your blackberry, and your brain.

Do not have a TV in the bedroom.

Create a sanctuary for your self by making sure your bed is big and comfortable enough.

Check the room temperature. Ideally this should be at between 16C and 18C.

Keep the room quiet and dark.

If you have a pet which sleeps with you and can keep you awake, then ban it from the bedroom.

From an article in Daily Mail. Dr N Stanley