Ten tips to sleep well

• Always get up at the same time - even at the weekend!
• Avoid catnaps during the day.
• Replace caffeine and alcohol with hot milky drinks.
• Unwind with a hot bath and soothing lavender bubbles.
• Exercise during the day to ensure you're physically tired, but avoid it during the lead up to bedtime when you should be winding down.
• Keep to the same sleep routine - this will train your body to know when it's time to wind down ready for bed.
• Make your bedroom a shrine to sleep - no TV, no reading.
• Alleviate worries by writing them down before retiring.
• Invest in a decent bed - you spend a third of your life there!
• If you can't sleep, get up and do something - don't lie there frustrated.

Advice for families

Sleep like a baby...

In theory a baby requires around 16 hours sleep a day. To optimise their chances of sleeping through the night it is best to develop a bedtime ritual that helps them to relax: a final feed followed by a soothing lullaby can help. If baby isn't tired then they probably won't sleep so try to make sure they are shattered before you put them down. It is also important that their room is suitably dark and comfortably warm - a nursery thermometer may help.

Teenagers

Teenagers require around 9 - 10 hours sleep a night. This is slightly more than younger children, probably because the body is going through adolescence. Unfortunately, getting them to bed before their ten year old sister could provoke a fight. If they are showing signs of sleep deprivation (falling asleep during the day, excessive moodiness) there are a number of things you can do to help:

• Make sure they go to bed and get up at the same time every day - even weekends
• Create a relaxing bedtime routine to help them wind down
• Encourage them to talk about their problems; their sleeplessness could be caused by worries.
• Cut down on their intake of caffeine.
• Insomnia can be a sign of an overactive imagination - encourage them to express themselves in a creative way, perhaps through painting or writing.
• Regular exercise is a tried and tested way of winding down the body and mind, although avoid exercising late at night.

Jet Lag

How to minimise the effects of time travel

You arrive at your destination ready for bed. Unfortunately, it's only midday - no wonder your body is confused. There are no miracle cures for jet lag, but there are some steps you can take to try and minimise its influence.

• Set your watch to your destination time as soon as you set off; this helps your mind to get used to its new routine.
• When you arrive at your destination try to avoid napping until it's the appropriate time for bed.
• Similarly, if it's time for bed when you arrive have a hot bath and warm drink and see if you can fall asleep.
• Dehydration is often cited as making jet lag worse; make sure you drink lots of water and avoid alcohol while flying.
• Exercise while in flight by walking up and down the aisles or stretching in your seat; this will help reduce the physical discomfort that flying may cause.

Shift working

How to get to sleep when the rest of the world is awake

If you have to work when the sun is down it can play havoc with your body clock. And sleep can prove particularly elusive when your shift pattern alters on a regular basis.

A good tip is to develop a strong bedtime routine. On arriving home, take time to unwind. Then have a warm bath or relax with a hot milky drink. The aim is to teach your body to associate this routine with going to sleep - regardless of the hour.

One technique people use is 'anchor sleep'. That means getting at least three or four hours sleep at the same time every day - regardless of your shift pattern or days off. It could mean that you split your sleep into four hour shifts instead of one eight hour chunk, but obviously it's key to experiment to see what suits the individual.

It is also essential to create a comfortable environment in which to nod off. It may be worth purchasing ear plugs to block out the noise of the day. By the same token, an eye mask or black out curtains can ensure that you are in complete darkness and able to create your own haven of night-time.

Alternative remedies for aiding sleep

Sleep-assisting foods

These foods are high in tryptophan - an amino acid that is believed to help assist sleep. It is important to eat over an hour before bedtime to give the body time to digest the food:

• Whole-grain cereal
• Lentils
• Peanuts
• Milk
• Cottage cheese
• Sesame or sunflower seeds
• Lettuce
• Mashed potato

Aromatherapy

Chamomile, passion flower and valerian are all known to help soothe and relax the body. These are best taken as infusions or tinctures. Visit your local health food store and they will be able to give you further information.

Lavender and hops are traditionally used to promote sleep: lavender oil in a hot bath is particularly successful, while wheatgerm pillows are also available.

Other scents used to aid sleep include: Marjoram, Rose and Sandalwood. The scents can be diluted into water and dissipated into the air by use of an oil burner with a candle or light bulb. Alternatively, you can add them to a “carrier oil” such as sweet almond, and then rub it directly onto the skin or add to a hot bath.

Pregnant women should speak to their G.P. before using any aromatherapy products.