Failure to get an entire night's sleep on most nights over a one month period can be considered chronic insomnia".

There are so many do's and dont's about what to do and what not to do before going to bed at night, which are all well and good, but no so easy to stick to.

The rules say you should not smoke close to bedtime, but if you are a smoker that is easier said than done.

The rules also say not to overstimulate your mind, and don't keep looking at the clock and so on........ and so on....

• Obesity
  
  
• Depression
  
  
• Anxiety
  
  
• Stress
  
  
• Too much Caffeine
  
  
• Restless Legs Syndrome (RLS)
  
  
• Hormonal shifts that occur during premenstrual syndrome and also menopause.
  
  
• Sleep apnea
  
  
• Arthritis
  
  
• Asthma

• Indigestion
  
  
• Parkinson's disease
  
  
• Jet Lag
  
  
• Shift Work
  
  
• Appetite suppressants
  
  
• Thyroid hormone replacement drugs
  
  
• Decongestants
  

.

• Melatonin is a hormone produced in the pineal gland that influences the sleep process and maintains the body's circadian Rhythm (body clock).
  
  
• The darker your bedroom is the more melatonin you produce.
  
  
• Melatonin is made from an amino acid called Tryptophan.
  
  
• Cherries are rich in melatonin.

Tryptophan is an amino acid, which has been shown to affect the part of the brain that governs sleep. Some of the foods which contain this amino acid are:

• Bananas
  
  
• Dates and figs
  
  
• Milk
  
  
• Tuna
  

• Turkey
  
  
• Yoghurt
  
  
• Wholegrain crackers
  
  
• Pumpkin seeds

• Bread
  
  
• Brown Rice
  
  
• Pasta
  
  
• Potatoes
  

Magnesium is another mineral that is essential for a good night's "zzz", and can be used in conjunction with calcium which has a calming effect.

It has been shown that low magnesium levels may stimulate your brain and cause insomnia so dose up on:

• pumpkin seeds
  
  
• spinach
  
  
• broccoli

• peanuts
  
  
• oysters
  
  
• wholewheat bread

• bacon
  
  
• cheese
  
  
• chocolate
  
  
• ham
  
  
• sugar
  
  
• tomatoes
  
  
• wine

Sorry ..... no more choccies at night just before you go to sleep!

Now here is a list of foods to avoid, because they contain tyramine which increases the release of norepinephrine which is a brain stimulant.

• Dill has relaxant properties which provide a healthy alternative for insomnia remedies. The leaves can be cooked with fish, especially salmon and sprigs can be placed on the pillow.  Try it  in an infusion.
  
  
• Chamomile infusion just before bed can also help with insomnia due to the sedative called apigenin contained in the herb.
  
  
• Valerian is another herb which can be safely used in either a tea or a tincture as a sedative for insomnia.
  
  
• Honey and Milk - for years, probably centuries, this combination has been used as a bedtime drink. Scientists have found that they both contain Tryptohan which is responsible for promoting a good nights sleep.
  
  
• Other herbal tea or infusions which have sedating effects are catnip, fennel and lemon balm.