Who doesn't look forward to a good night's sleep? Sleep is a natural state of rest that allows the body to heal and restore itself. It gives your immune system time to recharge and prepare to fight infection and bacteria.

Unfortunately, that's not good news if you suffer from insomnia. There is now a growing body of research to suggest that poor sleep can lead to deficiencies in the immune system. A recent study found that people who had less than seven hours of sleep a night were about three times more likely to catch a cold.

The marks of inadequate sleep

Further studies have shown that adults who sleep for less than seven and a half hours a night have higher blood pressure. Getting enough sleep was also described as predictive of health conditions.

Sleep deprivation is linked with increased activity in the nervous system, which controls the body's stress response. Insomniacs have higher levels of the stress hormone cortisol and other stress hormones that have been linked to heart disease.

What can you do about it?

If you suffer from insomnia, there are several drug-free options that can improve your quality of sleep.

• Sleep in a dark, cool, well ventilated room 
• Avoid tea, coffee, alcohol and spicy or fatty meals within two hours of going to bed 
• Establish a pre-bedtime ritual to help you unwind and prepare for sleep 
• Get up at the same time every day, including weekends 
• Avoid napping unless you are chronically sleep deprived

References available on request

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