Enter Sandman

So many people settle for less than a good night's sleep.

This can go on for years ... you take ages to fall asleep, toss and turn endlessly, then "wake up" feeling absolutely shattered. Then you're tired all day ... until bed time, of course. This deficit accrues over time, leading to all manner of maladies, none of which you take that seriously.

You just think of it as "acceptable" attrition. Your body wears down. Lethargy compounds. And you adapt ... sort of.

However, hormonal imbalances start causing subtle changes ... abdominal fat deposits, mood swings, lost vitality, impaired ability to deal with stress. A litany of woes, none of which appear to directly implicate something so simple as a lack of quality sleep!

It's time to alter your expectations. You can enjoy consistent, deep, restful slumber and wake up refreshed. Here's how to turn things around:

- Eat light, healthy and early ... go to bed without feeling stuffed

- Turn off the TV after dinner ... bright, flashing lights and graphic, emotive content excite and stimulate our minds and are not conducive to relaxation

- Allow yourself to wind down ... go for a walk, talk with your spouse or family, read, take a hot bath, stretch, relax, calm yourself, chill

- Drink water ... assist your vital organs by hydrating properly and stop worrying about trips to the bathroom

- Stop worrying, period! ... tomorrow is another day so just let it go

- Use your breathing ... calm your nervous system with quiet, measured exhalations and let the inhalations take care of themselves

- Stop drinking coffee, stimulants and alcohol ... you may have convinced yourself you need these to fall asleep, but they dehydrate you and disturb any chance of a restful night

- Flush the artificial pills ... forget over-the-counter medication as natural means are far more effective and don't create dependence

- Learn to nest ... a supportive, comfortable, cosy bed in secure, quiet and dark surroundings makes a great investment

I could go on, but invariably if you try what I have suggested and lighten up on yourself a little, then things will get better.

Sleep well.