Difficulty sleeping is something that affects most people at some time in their lives. For the fortunate few, it's only when a big decision needs to be made or an important event is imminent. But for many, pthe inability to sleep is an ongoing problem.

Insomnia is a perception of inadequate or poor-quality sleep as a result of difficulty getting to sleep, difficulty staying asleep or waking up too early in the morning. Not only is it a very tiring condition... it can have a real effect on your quality of life.

The following tips may help you establish a healthy sleep routine:

  1. 1

    Sleep as much as you need to feel refreshed, but no more.

  2. 2

    Try to get up at about the same time every morning to help establish a routine.

  3. 3

    Ensure the bedroom is a quiet, dark, comfortable environment.

  4. 4

    Only go to bed when you feel sleepy. If you are not tired try reading or doing something else that helps you relax until you feel tired.

  5. 5

    A hot drink or a light snack before bed may help you sleep.

  6. 6

    Avoid napping – it can stop you feeling sleepy at bedtime.

  7. 7

    Try to avoid caffeine, alcohol and smoking – these can all lead to disturbed sleep.

  8. 8

    Try not to focus on the problems of the day or what you have planned for tomorrow. Write yourself a to-do list and then try and put the thoughts out of your mind.

  9. 9

    Avoid watching the clock. Set your alarm and then place the clock out of sight.

  10. 10

    Don't panic. If you still can't get to sleep go into another room and do something relaxing.

Insomnia may last for varying periods. It may be transient (lasting a short time), intermittent (occurring on and off) or chronic (lasting more than a month and occurring on most nights).

If you feel you are falling into the intermittent of chronic categories, it may well be worth talking to your doctor.

One thing to remember when you're tossing and turning, is that you are certainly not alone. Difficulty sleeping is a surprisingly common phenomenon. According to a survey by the National Sleep Foundation,1 nearly two-thirds of adults experienced problems sleeping a few nights a week during the previous year.

Perhaps the best strategy of all is to stop thinking about sleeping. Add a few drops of lavender to your bath water, fetch yourself a cup of tea and curl up with your favourite book... it's a good excuse for pampering yourself, if nothing else!