Catching those zzzs -Tips for getting a restful night

It can be quite frustrating lying in bed, tossing and turning, reading, watching TV, fluffing the pillows, counting sheep (or goats) ... doing everything you can think of but sleep, which you badly need.

With your eyes and mind wide awake as you watch the clock slowly tick down the hours, in vain, you beg for sleep as you dread another weary, tiresome day ahead.

Well, here are a few useful tips you can try to catch up on those elusive zzzs:

1 Honey is known to be an effective tranquilliser and sedative. Take a few teaspoons before bed or use it to sweeten your favourite cup of caffeine-free tea.

2 Avoid naps during the day, no matter how sleepy you feel. Let the weariness build up for a good night's rest.

3 Exercise regularly and try to schedule your daily workout in the evenings, a few hours before bedtime, then take a warm shower afterwards. After each session, you will feel more relaxed, mentally and physically.

4 Avoid anything with caffeine, nicotine or any form of stimulant late in the evenings.

5 If you live in a noisy neighbourhood, wear earplugs to bed. Loud, confusing noise can be very distracting to your rest, so try to reduce it as much as possible.

6 Make sure your room temperature is just right. Being too hot or too cold can affect your ability to fall asleep. Use a fan if necessary.

7 Make sure your sleepwear is comfortable and loose-fitting, and the material is as light and soft as possible, feeling smooth against your skin.

8 If your mind is like a runaway train, moving at top speed with anxious thoughts, the events of the day or things to do, force yourself to focus on serene, relaxing things that will help slow it to a crawl.

9 Get soft, comfy pillows, sheets with smooth, soft fabric and make sure your mattress is not too firm or too soft. Also, keep your bed linen smelling fresh, light-scented if you desire. Whenever you lie down your bed must always be comfortable and inviting.

10 Turn off the lights or use a dim nightlight if necessary. Too bright a light can greatly affect your ability to fall asleep.

11 Keep a heavy manual or a boring book by your bed. Whenever you can't sleep, start reading. Within minutes you should be deep in la-la land.

12 Sex is a great way to get those zzzs. Nothing quite relaxes like the release of endorphins after an orgasm ... or two.