Settling down for a healthy night's rest

By JANE CLARKE

Concentrating on breathing deeply for a few minutes before bed helps me to drift into a slumber that insomniacs would trade their right arms for.

Sleeping soundly makes us look younger and our organs work more efficiently, because it prompts the pituitary gland to release growth hormone (GH).

This is a restorative that increases the amount of nutrients our cells absorb, encourages growth and repair of muscle and bone, and strengthens the immune system.

The rate of tissue growth and repair is greatest at night because, under the influence of GH, night-time is when our cells are most active and are multiplying most vigorously.

The more you can do during the day - especially in late afternoon and early evening - to prepare your body for a good night's sleep, the better.

Caffeine-rich drinks are among the most common causes of insomnia. Some people, particularly hyperactive children, are so sensitive to caffeine that even a coffee or cola in the morning can disrupt sleep.

Non-caffeine drinks, such as fresh fruit juice, during the day, or a herbal infusion, such as camomile tea or a hot, milky drink (apart from chocolate, which contains caffeine), at night should help you or your child wind down sufficiently to sleep deeply.

Tips to help you sleep

Try to relax before bedtime

Work-related activities should be done earlier

Ensure that your bedroom is quiet and ventilated

Wear loose clothing

Use a pillow that suits you, and a sag-free mattress

Avoid napping in the afternoon

Do exercise that will tire you, but not just before bed

Don't drink coffee or caffeinated drinks after dinner

Herbal teas such as camomile can induce sleep

Spend no more than three minutes thinking about problems

Relax in a warm bath, or listen to relaxing music

When you are in bed, recall some happy experiences

Ask someone to read to you

Lie on your back and relax each muscle in your body

Concentrate on deep breathing

The bed is for sleeping and sex, not work

If you can't sleep within 30 minutes of going to bed, get up and do something