Question: What can I do about insomnia? Sleeping tablets make me groggy the next day.

Answer: Here are some tips to help you get to sleep naturally and stay asleep all night long.

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• Try a slice of turkey or a banana before going to bed. They both contain tryptophan, an amino acid that your body uses to make serotonin, the brain chemical that helps you to sleep.
• A high-carbohydrate snack before bed, like grain crackers or cereal, can halve the time it takes to fall asleep.
• Avoid large meals in the evening, especially spicy or sugary foods that will make your stomach — and you — toss and turn.
• The herb valerian can help some people fall asleep faster without the "hangover" effect of conventional sleeping pills. It works by binding to the same receptors in the brain that tranquilisers such as valium do, however some people can have a reaction to valerian that makes them more nervous, not less.
• Passionflower, California poppy, skullcap and hops are other mildly sedative herbs that can help.
• Chamomile and limeflower teas are gentle, relaxing remedies that help when anxiety is a factor.
• Lavender oil has a reputation as a mild tranquiliser. Dab a little on your temples before hitting the pillow, or try a soothing bath before bedtime, adding five to 10 drops to the warm bathwater.
• Avoid exercising within four hours of bedtime and also avoid caffeinated drinks and alcohol.
• Be wary about over-the-counter painkillers and decongestants, which may contain ingredients such as pseudoephedrine that rev up your nervous system.

If the insomnia is chronic and does not respond to these self-help measures, certain medical conditions need to be ruled out, including sleep apnoea and food sensitivities or allergies, which may be speeding up the heart rate.

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Persistent anxiety and depression also cause sleep problems and may be treated with cognitive therapy, and learning skills such as progressive muscle relaxation, guided imagery and breathing exercises.

Your say: Do you have any tips for beating insomnia?

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