Tired of counting sheep? Here are 30 tips to fight insomnia -

Quality sleep is essential for our health and well-being. But stress, anxiety and other issues can disrupt your night, leading to restlessness and even insomnia. Take a look at the following tips to get your full eight hours and wake up rested.

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Keep to a routine - Regulating your sleep patterns will help combat insomnia. Get into the habit of going to bed at a set time and make yourself get up at the same hour each day. You will program your body when to sleep and when to wake up, and it will get easier.

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Don't stay in bed - One of the most common mistakes made by those suffering insomnia is to stay in bed hoping eventually to nod off. If sleep eludes you, get up and make yourself a cup of (non-caffeinated) tea, or try reading a book.

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Maintaining an ideal weight - According to the National Sleep Foundation, obese people are more likely to suffer from sleep-related disorders such as snoring and apnea. Take a look at your diet and try to stay at a healthy weight.

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Don't exercise after dark - Nighttime physical exercise can disrupt sleep because the body releases hormones such as cortisol and adrenaline, which wake up the body and stimulate brain activity.

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Physical exercise - That said, regular exercise is important in maintaining overall health. A workout four hours before you go to bed should leave you tired and lead to a good night's rest.

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Kick the caffeine - Caffeine is a stimulant and drinking coffee before you go to bed is guaranteed to keep you awake. Avoid anything containing caffeine after 6 pm to sleep better.

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Foods to avoid - In addition to coffee, there are other foods and drinks that have high caffeine content, like chocolate and some soft drinks.

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Quit smoking - According to a study carried out by the Charité Berlin School of Medicine, smokers have more irregular sleep patterns than non-smokers. Nicotine disrupts the circadian rhythm in both the brain and lungs.

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Cut out the alcohol - Drinking alcohol, especially at night, can impact sleep quality. Alcohol does encourage short-term drowsiness but according to a study by the London Sleep Center, it impairs sleep cycles and can ultimately cause serious problems such as apnea and chronic insomnia.

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Maintain a relaxing space - Keeping your room tidy, properly ventilated, and at the right temperature will help you get a good night's sleep. Keeping noise to a minimal level is another more obvious factor is securing uninterrupted sleep. Several studies have confirmed these common sense recommendations.

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Eat bananas - Bananas are rich in tryptophan, an amino acid that regulates serotonin levels in the brain, which in turn improves mood. The fruit is healthy and is known to promote calm and induce sleep.

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Turn the TV off - The bright screen and noise levels of a television can interfere with the action of melatonin, the hormone that helps regulate sleep cycles. Turn the TV off earlier and hit the sack before it gets too late.

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And all other electronic devices - Likewise, experts advise against using electronic devices before going to bed, as the blue light emitted by many appliances can compound sleep-related problems, and inhibit the production of all-important melatonin.

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Go to bed with a good book - Instead of using your mobile device, read a book at bedtime. A 2009 study from the University of Exeter revealed that just six minutes of reading is enough to reduce stress levels. If you are calmer and more relaxed, it's easier to fall to sleep.

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Drink herbal infusions - Some herbal infusions and teas are sleep-friendly. Many of these beverages contain health boosting flavanoids. Chamomile soothes the nervous system and helps reduce levels of anxiety so that you can sleep better. It has been used as a sleep-aid for centuries.

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Eat lighter meals - Eating habits also have an impact on falling asleep. Food containing a lot of fat should be avoided as it can hinder digestion and impede upon the quality of sleep.

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Avoid red meat - Digesting red meat is time consuming, and the process raises the temperature of the body and reduces the sensation of relaxation in the muscles.

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Try acupuncture - A key component of traditional Chinese medicine, acupuncture is a form of alternative medicine in which thin needles are inserted into the body at specific points to treat medical complaints and disorders. Several studies have proven its efficiency in the treatment of insomnia.

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Unwind your mind - Before going to bed, review your day and try to disregard any troubling concerns or issues you may have. Worrying can prevent you winding down and sleeping.

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Write it down - A good idea is to prepare a list of tasks to be tackled the following day. This will help disconnect the mind and focus on getting a good night's sleep.

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Practice yoga - Yoga can help combat sleep disorders and is an excellent way to help relax the entire body and release stress. This total mind-body workout can work wonders for insomniacs.

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Blanket coverage - According to Self magazine, one way of overcoming insomnia is pull a heavy blanket over yourself. The weight on the body has a calming effect and helps generate a sense of security. A comfy pillow and a quality mattress are also essential for restful slumber.

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Step under a warm shower - Taking a warm shower before bedtime is like having a massage in that it helps reduce stress, relaxes the muscles, and should help you nod off more easily.

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Don't abuse medication - Taking sleeping pills may help in regulating sleep patterns but their effectiveness is greatly reduced if taken regularly over a long time period. There is also a risk of becoming dependant, and over-consumption can lead to further health problems.

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Avoid hitting snooze - It's very tempting to hit "snooze" when your alarm sounds. However, experts warn against this option and instead recommend you get out of bed immediately. Postponing the inevitable just to grab an extra few minutes is counterproductive and any extra sleep will be of poor quality anyway.

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The light of day - A study published in the Journal of Clinical Sleep Medicine noted that people who have a habit of staying indoors for much of the day or not getting much natural light lose on average 46 minutes of sleep. So when it's sunny, get out and about as much as you can!

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Is the moon at fault? - A study published in Current Biology provided evidence that the lunar cycle influences human sleep. During a full moon, deep sleep decreased by 30%, time to fall asleep increased by 5 min, and total sleep duration was reduced by 20 min. These changes were associated with a decrease in subjective sleep quality and diminished endogenous melatonin levels.

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Working the night shift - Working long into the night, or all night, is also detrimental to proper rest. The quality of sleep during the day is nowhere near that of a good night's sleep, and can ultimately effect overall health.

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Taking a siesta - Opting for a midday nap or an afternoon kip may seem like a good idea, but catching 40 winks in the middle of the day could make it harder to rest properly at night.

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Seek specialist advice - Whether because of apnea or anxiety, long-term insomnia needs to be addressed. Seek advice from a sleep specialist sooner rather than later. An expert will be able to identify why your sleep patterns are unbalanced and provide suggestions or a solution.

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