7 RARELY DISCLOSED WAYS to make the most of your slumber time

• Refresh your memory

Poor sleep patterns are genarally obvious .but another clear sign that you may not be getting a solid 8 or so hours of good-quality rest a night is increasing forgetfulness. If you go your doctor complainig that you frequently fail to remember the cat's name and have twice forgotten your dental appointment,such symptoms might well be attributed to the the general ageing process. You're unlikely to be asked how well you are sleeping ,which could be a serious oversight,as research has shown that the amount and quality of your sleep you get significantly affects your memory,paricualry the type that helps you to recall facts and events. So raise the possibility of poor sleep patterns being at the root of your meory loss. Your doctor may be able to offer you some sound advice that will help you get a better nights rest.

• Go herbal

Ever wondered why GP's are so quick to whip out the prescription pad when you consult them about insomania? Because they often have just 10 minutes for each patient nd it a qucik and easy fix that works- but only temporarily. All sleeping pills have side-effects,many cause dependency,so that you find it impossible to sleep without them and need incresingly higher doses to get results. They may also leave you in a "fog" next mornig rather than feeling refreshed,which is the main point of a getting a decents nights sleep in the first place.

So say no to the prescription pills and try some of the gentler herbal solutions that are on the market instead. Look out for supplements containing the herb valerian such as Kalms and Nytol. Valerian is a traditional remedy for helping you to relax and improving sleep ,but is unlikely to offer an "instant" solution to your problems and you may have to take it up to three weeks before noticing any effect. you could try chamomile tea,like valerian,has been used for centuries to calm the nerves and promote restful sleep,as has lavender. Try sprinkling some dreid or fresh flowerheads or a few drops of the essential oil under your pillow ,or add some to your bedtime bathwater.

• Brew up some lettuce

This may be more time consuming and a little messier than making a cup of herbal tea,but it can be worth the effort. Simmer three or four lettuce leaves in approximately 200ml water for 15 minutes.Remove from the heat,add two springs of mint,leave for a few minutes ,then strain of the liquid. Sip this just before getting into bed. Note that any kind of lettuce can be used  in this brew,so go for the cheapest and most readily available such as iceberg. This infusion works because lettuce contains a substance called lectucarium,which acts on the brain in a similar way to opium(which would be a little trickier to obtain).

• Try turkey - or a banana

Have some turkey or chicken for supper. Both meats contain high levels of tryptophan,a compound that promotes drosiness-which is one of the reasons you might feel sleepy after a big christmas dinner. Bananas are also full of trypothan,so are ideal for a late evening snack.

• Check your medications

Doctors are always supposed to ask which medications you're taking when you consult them - to know by looking at your notes - but may be so pressed for time that they forget to do so. If you go to them complaining of insomania,they may not think to connect your sleeplessness with one of your current medicines. Yet,many drugs can interfere with sleep. These include beta blockers,thyroid medication,decongestants,some antidepressants,corticosteriods and medicines containing caffeine,such as many of the over-the-counter painkillers and cough and cold "cures". So if you're seeing your doctor about insomania,take along a list of everything you're using or recently used and thier dosages - including all the over the counter medications and herbal and nutritional supplements.

• Take a vitamin

You regularly go to bed,worn out and ready for a solid 8 hours' slumber. But just as you're ready for drifting off,your legs jerk and suddenly your wide awake again,and this continues on and off throughout the night. If so,you could be suffering from restless legs syndrome and the answer to your poor sleep pattern could be as simple as taking a vitamin supplement. In one study,researchers found that women who freqently experienced restless legs syndrome,were often deficient in folic acid,a form of vitsmin B9 that is essential for proper brain and nerve function. Symptoms improved when these womens were given a dose of folic acid. So try taking a supplement between 400g to 800mcg folic acid a day,along with 50mg vitamin B-complex in order to avoid upsetting your body's vitamin b balance.

• Exercise at the right time

It has been shown time and again that even lid exercise ,such as 30 minutes of walking,can be the route to sounder sleep. But when you take youe exercise is also important. Exercise is stimulating; it not something you should do before getting into bed. Instead,plan to do some in the early evening = about 4 to 6 hours before bedtime. This is how long it takes for your body's metabolism and temperature to drop after exercising,so that you'll be better primed for sleep.

Hope you have found this information useful.