Did you know that 100 years ago we managed to get ten hour sleep a night? These days the average person gets just 7 hours thanks to our hectic lives filled with work, Internet, TV and shopping.

The hours we sleep are often erratic and this lack of routine can lead to insomnia, which a huge third of us suffer from at some point in our lives.

Clean up your sleeping routine for better health, by following these tips.

• Stay Regular – Got to bed at the same time every night.
• No Drugs – Avoid all caffeine after 6pm.
• Lighten Up – Try not to have a heavy meal late at night, as your digestive system tries to process it you will be kept awake.
• Work It – Exercise daily, but keep high energy exercise closer to the start of the day as it can overstimulate the body.
• Sleep Right – If your mattress makes you uncomfortable or gives you aches and pains, get a new one.
• Breathe – Breathing exercise will help you relax after a stressful day.
• Don’t Take The Easy Route – Sleeping pills may seem a good idea at the time, but you can become dependant on them to et you off to sleep. Avoid, avoid avoid.
• Oil Up -Take a bath before bed and add soothing essential oils like lavender or chamomile.
• Quiet Down – Try to sleep in a quiet place. If traffic, snoring partners and rowdy neighbours are casing disturbances, think about ear plugs.
• Be Intimate – Have sex before bed; it releases a bonding hormone which makes us sleepy.