In 1910 we slept on average 4,370 hours of sleep per year or 9-10 hours per night. Today it is 2,555 hours of sleep per year or 7 hours per night. (Taken from "Nutrition & Lifestyle Coaching Level II" Programme, C.H.E.K Institute, 2005).

That suggests that the average person has a sleep deficit of almost 2,000 hours per year.

In evolutionary terms we have developed in sync with the seasonal light/dark cycles. Our natural rhythms are still the same as they were 10,000 years ago. We would rise with the sun at dawn and go to sleep soon after dusk.

Whether it is light or dark and the time of day effects are delicate hormonal balance. Therefore, it is essential we sleep during the dark hours and be active during the lighter hours.

Coffee, cigarettes, sugar, bright lights and electrical sockets can disrupt your sleep/wake cycles.

Also, if you consistently go to bed too late it entrains the body to do so making it difficult to get to sleep at a reasonable time. I suggest to my clients that they slowly phase in earlier bed times.

So What Should You Do To Achieve Better Sleep?

Here are 15 top techniques that have proven to be successful amongst many of my clients:

1. Get to bed by 10-10.30pm and sleep for a minimum of 8 hours. This allows total recovery both physically and mentally. Your physical recovery takes place between 10pm and 2am. Your mental recovery takes place between 2am-6am. Therefore, the later you leave it to going to bed, the less physical recovery you will achieve.

2. Try to avoid indoor lighting, computers and televisions after dark as they will stimulate Cortisol release in your body which is your fight or flight hormone. Cortisol will keep you awake. If you live in a place of the world where it gets dark very early, minimize exposure to bright lights 2 hours before bed time.

3. Sleep in a totally dark room. If you don't already have them, purchase black-out curtains.

4. Avoid any lights in your bedroom. Even a standby light on an electrical appliance will interrupt your sleep. Your body can not differentiate between artificial light and sunshine. When the sun is shining, your body is hard-wired to be active.

5. Unplug all electrical appliances in your bedroom including clocks

6. Eat right for your Metabolic Type especially at dinner. This will stabilize your blood sugar levels. Low blood sugar is likely to interrupt your sleep.

7. Drink plenty of good quality water throughout the day.

8. Exercise on most days of the week.

9. Use candles or dimmer lights to reduce Cortisol levels. Beware, dimmer switches will increase Electro Magnetic Field (EMF) pollution the more the light is dimmed. A 'Q-Link' is a good device to help protect you against EMF.

10. You can try listening to relaxing music to unwind. There are many fantastic CDs on the market.

11. Ensure you eat according to your metabolic type and eliminate simple sugars to keep your blood sugar level stable. Unstable blood sugar can cause a loss of sleep.

12. Avoid the consumption of stimulants after lunch. Stimulants include coffee, tea, cola drinks, some sports drinks cigarettes and sugar

13. Meditating for 10 minutes or more before you go to bed can help your mind switch off.

14. Tai-Chi, Qi-Gong, or 'Zone' exercises can help to help you to unwind too.

15. Toe tapping is another exercise that can help take the focus away from the busy mind. Toe Tapping is performed lying down with your heels together. You then tap the insides of your big toes together as quickly as you possibly can 200-300 times. This sends blood to your feet and away from your brain helping it to relax.

Sweet dreams!

© Leigh Brandon