reasons you can't sleep

Symptoms include not being able to switch off: you might go to bed feeling exhausted, but your mind is racing. Normally sleep should come within 30 minutes, but in this case, sleep can be delayed for several hours. This leads to a lack of sleep, which affects daytime wakefulness.

Tip: make your bedroom a TV, laptop and mobile device-free place. Any distractions that make sounds or flash in the night will disturb your sleep.

Try: deep sleep pillow spray

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Being woken by outside disturbance from neighbours, young children, traffic or a snoring partner causes its own problems. Disturbed sleep is similar to restless sleep - but outside your control. It disrupts sleep’s natural rhythm, which runs through several phases and is vital for a full, restorative night’s sleep. It also feeds anxiety around sleep - if you’re constantly worrying about being woken up, you become sensitive to the slightest sound.

Tip: make your bedroom a TV, laptop and mobile device-free place. Any distractions that make sounds or flash in the night will disturb your sleep. Aerate the room and maintain a relatively low temperature.

Try: sleep plus pillow spray

Sleep may come, but is interspersed with waking up and difficulty getting back to sleep. Tossing and turning - and being unable to relax both physically and mentally - can leave you tired and irritable in the morning. Although similar to disturbed sleep, here you are in control. A restless night with poor quality sleep can leave you feeling bleary-eyed and affect energy during the day.

Tip: keep in mind that a new 'sleep gate' will occur within 40-60 minutes and try to deactivate your brain by entering into a monotonous activity - the classical 'counting sheep' attitude, focusing on a specific point of a virtual picture (often difficult to maintain!). Best, if your mind is racing, feed it with interesting information without any emotional content (e.g. replay in your mind part of a film or documentary you’ve recently seen or a book you’ve recently read).

Try: sleep plus pillow spray

Spray directly onto bed linen before you go to bed. Thanks to motion-activated technology, its fragrance is released continuously through the night to support a longer, less interrupted sleep.

Typically, this would see you waking around 3am and then being unable to fall back to sleep.

Tip: for some of us - and on some nights - it’s simply not possible to have an 8hr sleep. If this rings a bell, try to aim for one long phase of continuous sleep (4-5 hrs) to cover your need for deep sleep - and then build short naps into your day to complete your sleep needs. Remember also that some people are genetically programmed to be 'short' or 'long' sleepers.

Try: deep sleep breathe in A natural roll-on sleep aid and tension-reliever: keep close at night and during the day to induce a calm mind and encourage sleep.