Sleep is as important as food and air. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you repeatedly press the snooze button on the alarm in the morning you are not getting sufficient!

A busy lifestyle leaves us with a lack of time to get the sleep we need and so we accumulate a sleep debt. This sleep debt has to be paid back or sleeplessness will continue to worsen. Many people try to pay back the debt at the weekend resulting in the disruption of their circadian rhythm (our internal body-clock.)

Here are some practical tips to ease you into those ZZZ’s

■ Keep regular hours. Getting up at the same time is most important

■ Replace caffeine and alcohol with hot milky drinks

■ Unwind with a hot bath and soothing lavender bubbles

■ Remember that the "night cap" has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night

■ Exercise during the daytime but avoid it during the lead up to bedtime when you should be winding down

■ Make your bedroom a shrine to sleep – no tv!

■ 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 relaxing in dim light – don’t lie there frustrated

■ Try sleep hypnosis and relaxation CDs.

Sleep assisting foods

Foods high in tryptophan – an amino acid that is believed to help sleep include whole grain cereal, lentils, peanuts, milk, cottage cheese, sesame seeds and lettuce. Remember to give your body an hour to digest food before bedtime.

Herbs

Chamomile, passion flower and valerian are well known to help sooth and relax the body. Best taken as tinctures or tea infusions.  Dr Stuarts Tranquillity Tea contains an excellent combination of relaxing herbs.

Aromatherapy

Lavender, majoram, rose and sandalwood are traditionally used to promote sleep. Add them to a carrier oil such as sweet almond and rub them onto the skin, add to a hot bath or use in an oil burner.

Pregnant women should take advice before using any aromatherapy products.

Homeopathy

Nelsons Nocturna contains a selection of homeopathic remedies, specifically combined to bring soothing relief from insomnia. A bad night's sleep is often the result of stress, a refreshing, natural night's sleep will help reduce that stress.

Noctura is safe to take alongside conventional medication and at any age. It is available from your local chemists and health food shops.

So why use homeopathy?

Homeopathy is safe and very effective, especially when used in conjunction with lifestyle and dietary changes in treating sleep disorders. Remedies are non-toxic, non addictive and can be taken alongside conventional medication.

Call me, Julia Wilson (RSHom), your local registered homeopath, at Archway House Natural Health Centre, 01858 410820, for a complementary chat to find out how homeopathy can work for you.

Disclaimer: nothing contained in this article should be taken as individual medical advice or as a substitute for consulting your healthcare practitioner.