How to get a good night's sleep?

We all know what it's like to have a bad night's sleep and to feel tired, grumpy and irritable the next day. Sleep deprivation is becoming more commonplace, making them more stressed as well as affecting their emotional state and work performance. Here, sleep specialist DR NEIL STANLEY gives you his top tips on how to get a good night's sleep.

Sleep is a fundamental biological need that is vital for good physical, mental and emotional health. For healthy living, sleep is as important as diet and exercise. Lack of sleep can have serious consequences on health and wellbeing. 

The 'eight hours' sleep a night' is a myth; we all have individual sleep needs and anywhere between four and 11 hours is considered normal. If you need lots of coffee and tea to make it through the day, feel sleepy at inappropriate times and overreact to minor things, then you are probably not getting enough sleep.

Drinking too much caffeine or alcohol and eating late can all cause poor sleep. But while it is advisable to avoid large meals close to bedtime. Being worried about something and finding it difficult to 'switch off' means problems will buzz around your head as you're trying to drop off. Ensure you reduce your liquid intake before going to bed so you do not have to get up in the night. 

HOW DO WE MAKE THE BEDROOM A SANCTUARY?

Create a haven from the cares and worries of the day and you may find it easier to drop off.

The following checklist may help:

- Check your bed is big and comfortable enough;

- Check your thermostat. The ideal room temperature for sleeping is between 16C and 18C;

- Keep it dark, especially if you work shifts - you need to make your body think it's night time;

- Keep it quiet; If you have a pet that keeps you awake, keep it out and ban it from the bedroom - be strong!

- Keep the bedroom for sleep. This means avoiding discussing relationships, financial problems or other potentially stressful topics in bed.