Deep and Dreamless Sleep?

Poor or interrupted sleep is a chronic problem for at least 20 per cent of the population and, though most don't seek professional help, one in 50 adults uses sleeping pills, and one in 100 takes over-the-counter remedies. There is no such thing as a perfect sleeping pill - all can cause other problems and a few lead to disrupted sleep patterns and hangover-type symptoms the following day. Lack of sleep not only makes you feel grotty, it leads to a suppression of the immune system. There's no doubt that the best kind of sleep is the natural kind, it can be so elusive …

Try our tips for a good nights sleep

* Keep a sleep diary to help work out how much sleep you're getting, and how much you need to feel well. Try going to bed an hour earlier than usual and (assuming you get off to sleep) see how you feel the next day.

* No matter how badly you've slept, try and get up at your usual time. Once you start sleeping in to make up for a poor night's sleep, you can throw your whole sleep pattern into disarray - rather like being jet-lagged.

* Try to get out in the fresh air and in natural light during the day. Spending all day in air-conditioned and artificially lit buildings can also throw out your sleep rhythms. Your body just doesn't know what the time is.

* Although you may feel sleepy after a large meal, this doesn't last. Eating raises your metabolic rate and can make you feel wakeful. Try to avoid eating after 8 o'clock.

* Avoid too much exercise late at night. It may be the only time you have to go to the gym, but it can increase your metabolic rate for some hours afterwards.

* A warm bath just before bed can help relax you, and adding a little aromatic oil makes it a soothing treat. Aromatherapists recommend lavender, frankincense, marjoram or sandalwood.

* Persuade someone very kind to give your feet a gentle massage once you're in bed. It can relax like almost nothing else ….

* Homoeopathy does the trick for many people, and if you're just too tired to work out which remedy you need, there are ready-made combinations in tablet form that can be taken during the evening then again just before you go to bed - and no side effects.

* Knock off the coffee and tea from around 6 o'clock. Try a herbal tea before going to bed - camomile, lime (also known as tilleul, and a big favourite with Proust), one of the blended herbal teas containing valerian or passiflora.

* Try reading Proust - or something else that's not too thrilling (sorry Marcel!) for a while before you switch the lights out. Working or watching telly until late can be too stimulating and you need some time to wind down before you finally drop off.

* Finally - try not to get too worked up about not sleeping. You may feel like death warmed up, but no-one ever died of lack of sleep and, worrying about it will certainly be counter-productive.

Sweet dreams!

www.sleepnet.com