Ten ways to get a good night's sleep

A century ago we averaged about 10 hours sleep a night, but today we manage a mere seven, rather less than the recommended eight. Our 24-hour society means that there is no reason to ever stop working, shopping, watching TV or a DVD or using internet chat rooms.

A century ago we averaged about 10 hours sleep a night, but today we manage a mere seven, rather less than the recommended eight. Our 24-hour society means that there is no reason to ever stop working, shopping, watching TV or a DVD or using internet chat rooms.

But sleep isn't a social inconvenience, it's a physical necessity. More and more studies are showing that sleep deprivation is affecting our health - even to the point of making us fat (sleep deprivation lowers levels of the hormone leptin, which can trigger over-consumption of carbohydrates).

In addition, the more irregular the hours and chaotic the lifestyle, the more elusive sleep can become, making insomnia a growing problem, which now affects one in three adults at some time. If you suffer from it, take steps to solve the problem by improving what experts call your "sleep hygiene".

1. Keep regular hours If possible, go to bed and get up at the same time, even on weekends. Boring though it sounds, we respond well to regularity when it comes to sleep.

2. Avoid caffeinated drinks after 6pm: Coffee, tea and cola - opt for herb teas instead. Alcohol can be soporific, but in excess can cause a "rebound" effect, disturbing normal sleep patterns.

3. Avoid heavy meals late at night and choose foods known to encourage sleep, especially those high in calcium.

4. Exercise daily but keep energetic exercise for earlier in the day, as it can raise the metabolic rate and overstimulate the body, too close to bedtime.

5. Get a good mattress: if you wake every morning with a crick in your neck, or a stiff back, chances are the mattress is either too soft or too hard. Try a "memory foam" mattress, or mattress topper, to provide a sleep surface that conforms to your body size and weight. www.physiosupplies.com

6. Breathing exercises help to calm the body and still the mind. These take a bit of practice, but if you consciously relax the body and focus on slowing the breath, emptying your mind, then sleep is easier to achieve.

7. Avoid sleeping pills, but one natural remedy recommended by nutritionists is 5HTP (hydroxy tryptophan) which is a serotonin precursor and useful when insomnia is caused by anxiety or stress (but shouldn't be taken alongside anti-depressants) www.victoriahealth.com

8. Add those essential oils known to have relaxation properties - lavender, sandalwood, neroli, camomile - to a warm (not hot) bath before bed to help relax and soothe prior to sleep. www.nealsyardremedies.com

9. Reduce noise: environmental disturbance, noise from your snoring partner, and also physical discomfort can disturb sleep. For muscular tension and joint pain at night try NightOsamine, which combines glucosamine with sleep-inducing hop powder and lemon balm ( www.health-perception.co.uk ). For noise, use earplugs - malleable wax ones are best.

10. Have lots of sex at bedtime - preferably with someone you love - as this increases levels of the bonding hormone oxytocin, which aids sleep. Especially for men. As we know.

Harriet Griffey is the author of 'Sleep Solutions' (Cassell) and 'The Art of the Nap' (MQ Publications)