Counting sheep may not be as silly as you think:

We were all babies once and we did it effortlessly: sleep. 

But in our 24/7 ever-connected and busy lives, lack of sleep is a problem which affects about 25% of all adults and almost as many children. 

The problem can range from few poor nights of sleep which is temporary, through to ongoing problems night after night. The two most common sleep complaints are not being able to get enough sleep (insomnia) and not getting sufficient good quality sleep to feel refreshed for the next day (sleep disorder).

But what is 'normal', and how do you know if you have a problem?

Although there is no definitive answer, a 'normal' sleep is generally between 7-9 hours for an adult, but different people need different amounts of sleep. Anything less than 7 hours and it's unlikely to be enough. Anything more than 9 hours and you are probably sleeping for too long.

Sleep occurs in cycles which are about 90 minutes long. During each of these cycles you go though quiet sleep, a deeper sleep cycle and then a period of dreaming sleep. All of these components of sleep are important. It's also important to realise that everyone wakes up during the night, maybe 10-12 times but with a 'normal' sleep, most of these awakenings are short and you don’t remember them. As you get older sleep becomes more broken up and naps in the day may contribute to your sleep need for the day.  

1. Make sure your bedroom is right for sleeping. Dark, quiet, even temperature and a comfortable bed.
2. Establish, and stick to, a pattern of when to go to bed and when to get up. Yes, even on weekends!
3. Get into a bedtime habit that gives you comfort, such as a glass of warm milk, reading a book or even counting sheep. Sleep experts say the tried and trusted counting sheep really can help as relaxation is the key.
4. Spend some time in the sunlight early in the day so your body knows to adjust when you're in darkness.
5. Avoid tea, coffee and other drinks with caffeine from midday onwards.
6. Drink alcohol in moderation always, and certainly not late into the evening.
7. Avoid a heavy or spicy meal late at night.
8. If you wake up in the middle of the night to go to the toilet, restrict your fluid intake to try to minimise this happening. A suggestion is nothing to drink after your evening meal.
9. People who can't sleep argue about this one, but the experts say it's best not to have the clock where you can see it. If you can see that it's 2am and you're wide awake, you fret about it and that keeps you awake.
10. If you wake up in the middle of the night, don't immediately do something. Try to relax again and give yourself another chance of sleep.
11. Consider getting up and going to another room if you can't get to sleep. Don't just do something relaxing, do something boring! And make sure you keep the lights dim.
12. Don't nap on the sofa while watching TV in the evening. You don't need two hours then and another 8 hours later.
13. Don't sleep with pets or children. It's not good for them; it's not good for you.