Rest and sleep are essential for our physical and mental health. When we don’t get enough, it puts a strain on the immune system. We’re also more likely to have problems concentrating and making decisions.

We all need time to switch off and recover from the pressures and concerns of everyday life. If things are stressful, or we’re busy throughout the day, a short break gives us a moment to wind down and recuperate.

Sleep is particularly important. Doctors think it’s better for adults to get seven or eight hours of sleep a night, rather than napping during the day. Older people may need less sleep. And it’s not necessarily a  problem to sleep less than this - if you do, and are not tired during the day, you’re probably getting enough.

When you can’t sleep, it’s probably not a good idea to lie in bed worrying about it. It’s better to get out of bed and do something relaxing - read, put on some  quiet music or listen to the radio until you feel tired enough to go to bed again.

If something is troubling you and there is nothing you can do about it right away, it may help to write it down and tell yourself that you will deal with it tomorrow.

The following may make a difference to the quality of your sleep:

• Getting regular exercise, especially in the late afternoon or early evening
• Having a comfortable bed and mattress - not too hard or soft
• Only going to bed when you are sleepy
• Having a bedtime routine that helps you unwind
• Getting up at the same time every day, whether you are still tired or not
• Being in a comfortable bedroom - not too hot, cold, noisy or light
• Taking time to relax before going to bed
• Only using your bed for sleep - don’t watch TV, talk on the phone or eat in bed
• Not taking long naps during the day - they will affect your natural rhythm

A few people find that sleeping problems are a side-effect of their anti-HIV medication, especially the drug Efavirenz (Sustiva). You may want to speak to your HIV doctor about this.

Sleeping tablets used to be taken a lot but we now know that some of them can be addictive and can leave you tired and irritable the next day. They may lose  their effect after some time, and should only be used for a few nights at a time. They are only available on prescription.

It can take several weeks to develop  new sleep habits. These simple guidelines can help improve your sleep, but it may take time.

• A large or late meal will be difficult to digest.
• Alcohol can help us fall asleep, but we’re more likely to wake up in the middle of the night.
• Caffeine stays in the body for several hours and reduces the quality of sleep. It’s found in tea, coffee, and cola. Milky or herbal drinks are more likely to be  caffeine free.
• Nicotine is also a stimulant that stays in the body. Cigarettes (and replacement patches or gum) can affect your sleep.
• Stimulant drugs such as cocaine, ecstasy and speed affect sleep too.