The sleep well guide

If you've ever had a bad night's sleep, you'll know how tired, irritable and below par you can feel the next day. But an increasing amount of evidence is stacking up for lack of sleep causing more serious problems.

For instance, Warwick University scientists recently suggested that not getting enough sleep could lead to a higher risk of stroke and heart attack. And experts from the Mental Health Foundation only recently pointed out that sleep problems are linked with mental health conditions such as depression, anxiety and bipolar disorder.

There are, however, ways you can help yourself and wake up feeling refreshed, rather than feeling you want to go straight back to bed. Here's what to do:

1. Wind down every night

Get into the habit of having a regular evening ritual so your body starts recognising that it's time for bed.

2. Avoid caffeine

If you have trouble getting to sleep, caffeine could be keeping you awake. So avoid drinks such as tea, coffee, cola and alcohol.

3. Go for warm milk

If you have a mug of plain, warm milk before going to bed it can help you sleep thanks to the fact that it contains a chemical called tryptophan, which is converted into a sleep chemical in your body.

4. Eat early

Don't have a big meal too late in the evening, as an overactive digestive system can disturb your sleep because it increases your metabolism and body temperature.

5. Create a sanctuary

Your bedroom isn't a place for watching TV, reading or eating. Make sure it's a peaceful place, free from noise, too much light or activity, and your body will find it easier to relax there.

6. Sleepy smells

Aromatherapy oils have long been used to help people sleep, with many swearing by a few drops of lavender oil, for instance (put them on your pillow). The smell of jasmine oil is also believed to be highly relaxing.

7. Get up

If you really can't sleep, get out of bed and do something that makes you feel relaxed. Staying in bed and getting anxious about not being able to sleep isn't going to help.

8. Speak to your pharmacist

There are over-the-counter sleep remedies you can buy at your local pharmacy, though these are designed to be used in the short term only. Some are based on antihistamines, which make you drowsy, while others are made from herbal ingredients. Ask your pharmacist to recommend one that would be best for you, and don't forget to mention if you're taking any other medicines. If, however, you find you have longer-term sleep problems, see your GP.