Sometimes I sleep like a baby and sometimes I sleep like a log. For me, the baby aspect is defined by a series of interruptions with a quick fix in the bathroom or a snack from the fridge. The log is more like a stiffness accompanied by a metaphoric chain saw buzz from my apparently LOUD snoring. Insomnia, habitual sleeplessness, fortunately is not a friend of mine, but that's because I have experimented with different ways to make my forty winks longer, waken with an attitude to seize the day and not feel tired an hour after breakfast. Are you one of the estimated one half of the population who suffers from not enough shut-eye? Allow me to let you in on some of my secrets to a better sleep.

　　Prepare your bedroom and bed

　　1. Keep the bedroom just for sleeping. Put desk, TV and other electronics, mirrors, ironing boards, sports equipment, etc. elsewhere.

　　2. Be in the dark. Cut out as much light as possible from windows and other rooms. Turn the clock away from your face. Better still - put the clock in the bathroom!

　　3. Sleep alone. Although considered socially unacceptable for wedded bliss, it's not a sign of imminent divorce. In consideration of space, personal body warmth and nocturnal noise or movement, having your own bed may be the best bet - not just for yourself, but also for lessening the impact that you may unknowingly have on your partner's comfort.

　　4. Choose the right mattress. A solid, firm foundation of the right width provides the best support. Find out if a foam mattress or coil spring makes any difference.

　　5. 100% cotton sheets and pillowcases allow the body to breathe and may feel better than a polyester blend.

　　6. Experiment to see if you have a preference for layers of blankets and weight, or whether a lofty duvet of natural or polyester fill suits your needs.

　　7. Keep warm. If your body is naturally cool or your circulation isn't the best, add an extra layer of heat from an electric blanket, heating pad or hot water bottle before going to bed. Wear socks if your feet are cold.

　　Prepare your body

　　8. Of course, it's while sleeping that the body rejuvenates and repairs itself, but don't make the job too difficult. Take care during the waking day with proper nutrition, exercise and wellness strategy. Adapt ergonomic measures at your desk, especially by selecting the proper seating to protect the shoulders and lower back. Be sure of your footing and balance to avoid falls. Be proactive in sanitary care and food safety to fight infections. Resist the couch potato syndrome.

　　9. Slow down. If you're inclined to shop late, have a physical workout in the evening or have some munchies, night-time snack or a drink, make sure to finish about an hour before starting to bed.

　　10. Take a luxurious bath. Not only does the preparation of a soaker force you to slow down, but the hydrotherapy and immersion into warm water will soothe the soul, and physically bring the core of your body to an even temperature. During the night, the body will chill down, so the comfort of balanced warmth to start with will help the body function better.

　　11. Cocoon. Envelop your body with night-clothes of natural fabrics, whether it's pyjamas, nightie or shirt, cotton, silk or flannel, wrap yourself in warmth. Boxers or bare skin may be a problem.

　　12. Recognise your body's natural progression. Invariably, I start sitting up with my book in hand. Then I slide down and roll onto one side with the book propped against a pillow or my husband's back. Finally, I fall asleep and the book drops on the bed or I know to toss the book (regardless of page or paragraph) and pillow aside and roll sideways into sleep.

　　Prepare your mind

　　You've heard it a million times and it's true that you must relax your brain by removing the stresses and excitement of the day just past.

　　13. Timing: Allow adequate time, 60 to 90 minute to lapse between your last 'busy' activity, such as driving, watching television, playing cards or board games.

　　14. Soft transition: A carefully selected CD of relaxing music will put the mind at rest better than a knock'em, sock 'em TV drama. Prop up the pillows and read a good book. Transport yourself into someone else's world where you remove yourself from your own and let your imagination take over your thoughts.

　　Under the covers

　　15. Is lovemaking is in the cards for a night-cap? Make sure to cuddle in the afterglow.

　　16. Check your body position. For years, I fought nightly with my arms, trying different ways to put them. Somehow, I had the idea that curled up like a foetus was an indication of immaturity or poor mental health. Finally, in embarrassed desperation, I asked a physiotherapist what the best position was. She lay me down on her massage table, put me on my side, tucked up my knees towards my tummy, curled the arm next to the mattress upwards towards my upper shoulder and bending the elbow of the higher arm slightly, she rested my hand on my hip.

　　17. Don't be afraid to shift your partner. In sleep, you don't really have any idea about where you are in the bed or what noises you're making. So, if someone else's legs or arms stray into your space, gently push them away. If a rollover is what's needed, to lessen snoring, for example, a quick shove will do the job.

　　18. Put your body to rest one part at a time. This requires a lot of concentration and a belief that it works. Focus on your toes first, slowly and repeatedly telling them to go to sleep. Believe that you can feel them succumb to total relaxation and sink into slumber. Toes, feet, heels, ankles, lower legs, knees, upper legs, hips... By now, you should be asleep, but if not, keep going upwards or start over again.

　　Now I lay me down to sleep,

　　I bless the Lord my soul to keep.

　　If I die before I wake,

　　I bless the Lord my soul to take.

　　Good night.

　　By TRICIA CARSWELL