Yet, regardless of what causes insomnia, the results are the same daytime lethargy, slowed thinking and reflexes, slowed movements, mood swings, complexion changes (some people start developing spots, some look pale, others experience dry skin), and a generally haggard appearance. Fortunately, the occasional sleepless night and full-blown insomnia can be banished with good sleep hygiene. While everyone has different sleep needs, the National Sleep Foundation recommends that most people get eight hours of sleep per night. It's not just the number of hours that count; it's also the quality of the sleep. It's important to get an uninterrupted, restful night's sleep.

If you're having difficulty sleeping, take note of some of these tips

Dim the lights and draw the blinds Many sleep experts believe exposure to bright light, either before bedtime or after you go to bed can hamper sleep. The light tricks your body's internal time clock into thinking it is earlier in the day.

The pre-bed countdown Living things love a routine. That's why your body comes to view things like face-washing and teeth-brushing as signals that mean sleep is near. Make a routine of these pre-bedtime tasks and your body will react by slowing down and growing sleepy.

Keep regular hours Your body functions best on a schedule. Help your body maintain a healthy circadian rhythm (internal rhythm) by going to bed at the same time each night and getting up at the same time each morning — yes, this includes weekend routine as well.

Exercise the right way Daily exercise keeps your body running efficiently, and this helps promote regular sleep. However, vigorous physical activity energises the body, making sleep difficult, so experts recommend that you exercise at least four hours before bedtime.

Avoid eating rich food before bed While your first impulse after finishing a big meal may be to nod off, the sleep won't last. That's because your bodily systems such as metabolism, heart rate, and breathing, must begin speeding up to digest all that food sitting in your stomach. As soon as they start revving up, you're going to wake up. At the same time, an empty stomach is detrimental to good sleep. Why? Your growling stomach may disturb you and perhaps even your bed partner.

Limit your caffeine intake Because caffeine is a stimulant, it can upset your body's natural time clock. For that reason don't consume caffeine after the evening. Be aware of hidden caffeine in soft drinks, coffee-flavoured ice-cream, yoghurt, and chocolates.

Scented sleep Essential oils have long been used by aroma therapists as natural sedatives. My personal favourite is lavender oil, which is known for its soothing properties. Other oils include chamomile and sandal wood. Scent your bedroom with oils, or make yourself a scented sleep pillow by stuffing a small pillow with a blend of relaxing dried hops, chamomile, and lavender.

Bath therapy A warm bath has a soothing effect on your body and mind. It eases stress and lowers the body temperature, which in turn induces sleep. Avoid hot water (which can speed heart rate and respiration, as well as cause sweating) and time your bath to within an hour of bedtime. Throw chamomile tea bags into the water or add a few drops of relaxing lavender.

Exchange late-night surfing for a book Instead of watching heart-stopping television shows, listening to the radio, or reading newspapers and news magazines, opt for a relaxing book before bedtime. Violence, stimulating music, and disturbing news and even suspense in novels signal the body to produce adrenalin and won't help you get to sleep.

Don't just lie there! If you find yourself wide awake, get up, go to another room, turn on a dim light, and read until you feel ready to fall asleep. According to sleep researchers, remaining wide awake in bed 'trains' your body to associate your bed with wakefulness — not something you want to do.

Remember, getting a good night's sleep is one of the most important things you can do for yourself. Your body and brain 'recharge' themselves during sleep — so if you don't get enough sleep, you can't be at your best the next day.