According to a recent article on caring.com, eating cherries in the day will help you sleep at night.

The fruit has a number of properties that encourage sleep so eating them is recommended if you are struggling to get to sleep.

Apparently “Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep”. Melatonin supplements can be purchased over the counter but experts generally agree that the best effects of melatonin are achieved through the consumption of food.

The article also revealed that, after closer investigation, researchers discovered that tart cherries – such as the Montmorency – are particularly effective at inducing sleep, mainly due to the higher levels of melatonin in these types of cherries compared to those lighter in colour.

In order to induce greater drowsiness, the piece recommended that cherries are eaten around an hour before getting into bed , or even ahead of a long flight.

The beneficial effects of cherries can be enjoyed either in a cherry juice drink or in fruit smoothies, and cherries can also be added to yoghurt, cereal or oatmeal. Cherries can also help sleep by eating them on their own when ripe, or when they are frozen.

Without a natural flair for interior design, choosing colour schemes, fixtures and fittings for a bedroom that will work in harmony together can be a daunting task.

A mood board is a good way of getting all your thoughts together before you hit the shops.  Get a stack of homes magazines and cut out any pictures that you particularly like.  Then separate all the clippings into piles of similar colour schemes & styles.  You will start to see themes emerging and get a clearer understanding of your own style.  This is a great way of getting inspiration.  And don’t be afraid to shamelessly copy ideas from the experts.

You do need to consider the room itself, lighter colours work better in rooms with limited natural light.  And a lot of clutter in a small bedroom will only make the room look smaller still. 

Likewise, you have to work with your existing furniture, think about which items you are prepared to replace/repaint and which you are keen to hold onto.  This will help to define the ultimate look of the room.

Most important of all, you need to feel relaxed and comfortable in your bedroom, so be brave in your opinions and choose colours and styles that make you happy.

A good winding down routine at the end of each day is the best way to ensure a good night’s sleep. According to The Sleep Council’s Jessica Alexander, many people have a tendency to get overwhelmed by the stresses and dramas of daily living which continues when they go to bed.

Jessica Alexander, of The Sleep Council advises that people tend to get quite overwhelmed by the stresses that each day brings, and these stresses stay with them through the night unless they find a way to fully unwind.

Alexander suggests that there are a variety of ways people can wind down and free their minds in the evenings. She suggests that there is a whole host of ways that people can actively wind down in the evenings. “It might be reading a book, listening to music, jigsaw puzzles, painting, meditation, learning visualisation techniques – the list is endless.”

However, Alexander is keen to point out that watching television is actually counterproductive to winding down. Television is more likely to stimulate the mind rather than encourage relaxation, leading to poor sleep.

It has also been suggested that poor sleep can affect the likelihood of work disabilities and slow people’s return to work after illness or injury, according to The Finnish Institute of Occupational Health and the Universities of Turku and London. Lack of sleep has also been blamed for a proportion of work place injuries. And people who sleep less take longer to return to work after an injury than those who get a full quota of sleep. This research was carried out by The Finnish Institute of occupational health and Universities in Turku and London.

Reports have suggested that people who are having trouble sleeping at night may be being wrongly diagnosed as having insomnia.

Carolyn Schur, a fatigue management specialist at the Associated Sleep Services explains that coming to the correct conclusion is crucial.

Miss. Schur explains that sleep difficulties can be due to stress, trauma or abuse, she adds that doctors “tend to deal with insomnia as though it was one entity”

She goes on to explain “We’re starting to understand that the symptoms of not being able to sleep, not being able to stay asleep, and waking early are the criteria by which you diagnose insomnia.”