WHY WE NEED SLEEP
Sleep is the time when the body repairs itself - think of it as your nightly MOT and service. Cells regenerate, and it's also the time when your mind lays down its memories, and processes the information gathered during the day. If you don't have enough sleep, you will soon start to suffer psychologically and physiologically - workers with disrupted sleep patterns have been shown to have a 60 per cent greater chance of contracting breast cancer than those with a regular sleep routine. Lack of sleep can lead to a weakened immune system, bad skin, loss of concentration and high blood pressure.

WHAT CAUSES INSOMNIA
Thyroid malfunction, depression, anaemia and viruses, including glandular fever and Epstein Barr, can affect sleep patterns. But before rushing to the doctor, try making some simple lifestyle changes to see if you can make the difference.

• Don't go to bed hungry. You're more likely to wake early as the body will have had a glucose slump and is sending messages that it needs food.
   
• Don't overeat before bed. This stimulates the body when it should be powering down.
   
• It's boring but obvious: caffeine will keep you awake, as will alcohol. It may put you to sleep initially, but will invariably wake you in the early hours as blood-sugar levels fall. Keep a glass of juice rather than water by the bed to help regulate blood-sugar and get you back to sleep.
   
• Clear your thoughts. Emotional problems increase the stress, which makes it harder to relax. Neutralise worries before going to bed, either by talking, meditating or writing it all down in a journal.
   
• Keep the bedroom for sleep and sex. Working or watching TV in bed associates the bedroom with mental activity, and not as a haven for sleep.
   
• Keep your bedroom cool. The hotter you are, the more likely you are to wake up. A bath before bed can help, as the drop in temperature when you get into bed triggers your sleep response.
   
• Don't just lie there. If you're still awake after half an hour, get up, go to another room and do something boring; if you stay in bed tossing and turning, your mind 'learns' to stay awake in bed.
   
• Set a routine. Go to bed and get up the same time, even at weekends - your body craves routine.

WHAT YOUR SLEEP PATTERN MIGHT BE TELLING YOU

• You find it easy to go to sleep, but wake up early and can't get back to sleep. You may be suffering symptoms of depression.
   
• You find it difficult going to sleep, but once you do, you sleep quite well. You may be suffering from too much stress.
   
• You can't get to sleep until the early hours of the morning and then wake up feeling groggy. You've fallen into a bad sleep routine.

CHANGING YOUR PATTERNS
It is possible to change your natural sleep pattern. If you are more alert at night-time and find it difficult to get to sleep, invest in a natural-light alarm clock. The clock uses natural light to create the effect of a slow sunrise that gently wakes you up. The internal body clock steps up at dawn, which is when we can manipulate exposure to light. It's a way of fooling the body clock. Try it for two weeks and you should find yourself wanting to fall asleep earlier in the evening.

LEARN TO WIND DOWN
Many experts disagree over the mechanics of sleep, but they all agree that calming your mind and body before bed helps. Aromatherapy bath, low lighting and peaceful music are helpful.

POWER NAPPING
A good nap works better than a cup of coffee. An afternoon nap increases productivity by 35 per cent and decision-making ability by up to 50 per cent. The secret to successful napping is a combination of the following:

• Nap for either 20 minutes or two hours and you won't wake up feeling groggy.
   
• Don't nap in the three hours before bed.
   
• Wear an eye mask -it's easier to sleep when it is dark.
   

SLEEP MORE, EAT LESS
Sleeping well can help you lose weight, as bad sleep triggers production of the hormone ghrelin, which stimulates hunger. A study of more than a million people in the US found that those who slept less ended up fatter than those who slept well.

MAKE SLEEP COUNT
You can't "bank" sleep, so there is no point sleeping for a week before a big party weekend or busy time at work. Grab sleep when you can while you are in the thick of it, and then be very strict when you get home about getting back into a routine.

BEAUTY SLEEP: THE TRUTH
Research shows that the skin focuses on protection during the day, when it's under attack from UV and pollution, and works on vital cell repair at night - and, in particular during the early morning. Which explains why, when a bad night's sleep interrupts this natural process, we wake up looking so washed out. In the long term, this can speed up skin ageing, as continually disrupted skin repair, which affects the production of new collagen and elastin - vital for keeping skin thick, plump, firm and healthy.

WHEN SLEEPING PILLS ARE THE ANSWER
The side effects of prescription sleeping pills are many - dependency, sleep hangover and impaired memory are common problems. However, in cases of acute insomnia, they can provide an effective short-term solution to help re-establish a good sleeping pattern.

WHAT HAPPENS AT A SLEEP CLINIC
Banish the idea of finding yourself hooked up to electrodes and attached to monitors unless you suffer from severe sleep-walking or breathing difficulties. Procedure usually includes keeping a sleep diary, followed by treatment, which can range from hypnotherapy and CBT to Psychiatric counselling or sleeping pills.

BUSTING THE MYTHS

• Everyone needs eight hours' sleep.
  This is like saying that everyone should wear size-eight shoes. Some need four hours' sleep, others need 12 - the older you get, the less you need. If you feel awake and vitalised throughout the day then you are probably getting enough.
   
• An hour of sleep before midnight is worth six hours afterwards.
  Sleep is a continuum - no part is more important than any other, and each bit of sleep plays an equally essential role in your body's maintenance and rejuvenation.
   
• Cramming all night will help you perform better the next day.
  Wrong. You could perform worse. Instead, read up on what you need to learn in the early evening and try to get a restful night's sleep - studies show that memory can be improved by up to 20 per cent with a good sleep.