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Getting a "good night's sleep"

Why do we need it?

We haven't found out all the answers to the question of why we sleep. But it is generally agreed that sleep partially exists to give our body tissues vital "R and R" time, which stands for rest and repair.

Sleep deprivation and the cerebral cortex

It has been found that whilst a lot of our body's organs can get "R and R" while we are awake - one part of the brain cannot. That part is called the cerebral cortex. Scientists and researchers are still trying to find out how the cortex operates when it is exposed to sleep deprivation.

The right bed mattress

Memory foam mattresses, Tempur mattresses, non-foam mattresses, futon mattresses or even horse-hair mattresses are ideal if you are looking for a good bedding .

So, how else do I get a good night's sleep?

You can also get 'ready for sleep' by:

• taking slow, deep breaths finishing with a longer breathing out
• eating foods and herbs which are known to help you sleep. For example, foods containing melatonin may be beneficial such as:

oats, rice, ginger, tomatoes, bananas, sweet corn, and barley. Note that oats contain the most melatonin with barley the least.

It's also believed that carbohydrates can generally affect the production of tryptophan in our bodies. This helps increase serotonin levels in the brain. So eating small amounts of porridge or low sugar cereal a short time before bedtime may help you.

• make sure that your bedroom is not too hot or cold
• cut out caffeine and nicotine intake 4 to 5 hours before you sleep. The former means avoiding coffee, tea, cola drinks and chocolate
• avoid alcoholic drinks before sleep as resulting dehydration can keep you awake and
• don't exercise too close to bedtime as this can make you too alert.

Some people put lavender oil on their pillow to help prepare themselves for a restful night's sleep. You might like to try this too.

Sleep research

If you're interested in finding out more, look at Loughborough University's Sleep Research Centre sleep problems web page.