Sleep… It’s like running a clean-up programme on your mind and a spring-clean on your body. It's the ultimate relaxant, and essential 'nourishment' for both body and mind. People who are stressed often have sleep-related problems, while a lack of sleep is itself a stress factor. If you want to be healthy, chilled-out and full of energy, you need to gel enough good-quality sleep.

How Much do You Need?

Before the invention of the electric light bulb, most people slept an average of 10 hours a night, especially in winter. By the 1960s, the average had dropped to eight hours. By 2000 the average was seven hours or fewer, and the figure continues to fall. More than one in three people get six hours or less. You need at least seven and ideally eight hours of good-quality, uninterrupted sleep to be healthy and happy.

How to Get a Good Night's Sleep

There are many factors that can disturb your sleep - noise, light and stimulants such as caffeine, to name just a few. Caffeine should be avoided for six hours before you sleep, as it lowers melatonin, the neurotransmitter that makes you sleepy in the evening. So set yourself up for a good night's sleep. The more you balance your blood sugar level and deal with stress, the better you'll sleep.

If you don't sleep well, check your magnesium levels (see Chapter 9). This relaxing mineral is found in seeds, fruit and vegetables, especially the dark green varieties. Also try supplementing 300mg in the evening. If you need a little help getting to sleep, try the amino acid 5-HTP (l00mg). Valerian is also helpful.

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