One in four people say they experience regular sleep problems. No-one functions well when they’re short of sleep as it not only compromises your immune system but it also affects your day to day performance.

Recent studies have shown that lack of sleep can have as a drastic effect as drinking alcohol when it comes to driving.

Many people resort to prescription sleeping pills but they can become chronic and addictive.

Foods to avoid

• Caffeine is one of the most important substances to avoid after 5pm. Caffeine is also found in cola, chocolate and some over the counter-cold remedies.
• Alcohol also doesn't help �?it may initially help you to get to sleep but causes dehydration.
• Don’t eat big meals late at night.
• Avoid red meat and too much protein which tend to wake up the brain. Eat protein instead for breakfast and lunch.

Friendly foods

• Try to make the last meal of the day a carbohydrate dish such as pasta, potatoes or brown rice. These starchy foods encourages the brain to produce a serotonin which can help reduce anxiety and improve quality of sleep.
• Serotonin is also found in fish, turkey, chicken, cottage cheese, beans avocados, bananas and wheat germ.
• Some people eat a banana an hour before they go to sleep or have porridge as a late night snack and chop banana on it.
• Avoid tea and coffee or drink decaffeinated versions.
• Eat lettuce late at night or a cracker with honey, before going to bed.

Natural remedies

• The herb Kava Kava has been proven to reduce stress.
• Take vitamin B complex every morning to support your nerves and keep you calmer.
• Melatonin.
• Try Potters Nodoff Mixture or Flower essences or Valerian Hops complex.

  Alternative therapies

  • One of best pieces of advice is to get into a regular routine and go to sleep at a similar time every night.
  • Exercise on a regular basis but not too late at night as the endorphins released by the brain can be quite stimulating.
  • Try reading. If you can’t sleep don’t panic �?get up and do something relaxing like reading a few pages of a novel �?then go back to bed when you start to feel sleepy.
  • Meditation �?helps clear the mind and gets rid of all those stressful thoughts. People who meditate regularly enjoy a better sleep.
  • Give up smoking.
  • Massage your chest with a mixture of essential oils lavender, clay sage marjoram and basil �?or add them to a relaxing bath.
  • Reflexology, homeopathy, acupuncture and hypnotherapy all help.
  • Try Paul McKenna's sleep CDs.