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health advisory Hospital Health care 2007-11-14 16:22:02

Some people find that lavender oil, valerian or other herbs help them to sleep.

If you still have problems, you could try massage, aromatherapy, or even acupuncture.

If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don't go back to bed until you begin to feel sleepy.

2. Exercise regularly

Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.

This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.

3. Create a calm bedroom environment

Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.

Two thirds of British children have a computer, games machine or TV in their bedroom and could be losing out on sleep as a result.

4. Avoid alcohol

It's fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night). Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.