Jet lag can ruin the beginning of your holiday, leaving you unable to function properly for days after landing at your destination. People suffer from jet lag after flying long distances.

However, it isn’t the distance traveled that causes jet lag symptoms. It’s crossing different time zones. And, as our body struggles to adapt to the different patterns of light and dark, it leaves us feeling groggy and disoriented and it can take days for some people to properly adjust. I’m all too familiar with the debilitating effects of jetlag.

Snoring can affect anyone at any age. However there are many reasons why people snore with some more prone to snoring than others.

Common reasons for snoring include age, with around 40 percent of those in middle age frequently snoring. Other factors include weight, alcohol consumption, smoking habits, side effects of medication, as well as the position you sleep and various medical conditions.

Restless legs syndrome (RLS) can affect anyone at any age. In fact, around one in ten people are liable to suffer from this unpleasant disorder at some point in their lives. With symptoms ranging from mild to severe, sufferers experience an uncontrollable urge to move their legs to try and relieve the unpleasant tingling or aching sensations in their limbs. And while this in itself is not harmful, the knock-on effect of disrupted sleep can lead to excessive tiredness. Though there is no known cure for restless legs syndrome, certain foods are linked to the severity of symptoms and dietary changes can make a difference.

Sleep disorders are becoming ever more prevalent in modern society with reasons such as stress, noise, anxiety and lifestyle all cited as possible causes. Two common sleep problems are restless legs syndrome and the lesser known periodic limb movement disorder. Often people mistake one for the other and although they do share some similarities, there are noticeable differences.

Are you having problems sleeping? If so, you’re not alone. Over a quarter of the adult population finds it difficult achieving a decent night’s sleep. With hectic lifestyles and the need to squeeze more into each day, sleep often falls down the list of our priorities. Too many of us have fallen into bad habits that are affecting our sleep. And the longer they continue, the harder they are to break.

Wouldn't it be wonderful if we could go to sleep at night only to wake up in the morning several pounds lighter?  As yet there is no magic weight loss formula allowing us to slumber away the pounds. But recent studies have found that our sleep patterns can have a bearing on our weight.

Does this mean we really lose weight while sleeping?

Are preparations during the holiday season leaving you stressed and unable to sleep properly? Sleep is essential for vital functions such as tissue growth and repair, as well as restoring energy levels. The optimum amount of sleep for healthy adults is between seven to eight hours per night. However it's quality, not quantity that counts. Six hours uninterrupted sleep will leave you more refreshed than nine hours with frequent waking.

So if stress or worry is keeping you awake, the following proven sleep remedies may help restore normal sleep patterns, allowing you to enjoy your holidays.

BEDROOM PREPARATION:

Turn off the Gadgets

Your bedroom should be a tranquil and inviting place for sleep, not abuzz with televisions, cell phones or computers. Don't watch TV or work on a laptop in bed as these activities will prevent your brain from winding down in preparation for sleep.

Temperature

If possible, leave a window open for ventilation as fresh air encourages sleep. The ideal room temperature is around 64 degrees.

Bed

How long is it since you changed your mattress? With the average person spending 25 years in their bed, investing in a quality mattress should be a priority. Use cotton or linen bed sheets as they absorb more moisture than the synthetic kind.

Minimize Light

Ideally, your bedroom should be completely dark for optimum sleep. Darkness triggers production of the hormone melatonin, which in turn induces sleep. Curtains should be as thick as possible or use a blackout blind which virtually eliminates light.

BEDTIME PREPARATION:

Nightwear

Although they may seem old fashioned, wearing bedsocks helps stimulate healthy blood flow to your brain which is necessary for restful sleep.

Lavender

Lavender is an age old sleep remedy and one that's been shown to improve sleep quality by up to 20%. Placing a lavender scented sachet under your pillow case or spraying lavender oil around your room works well.

Bath

A warm bath before bed helps relax and soothe aching muscles. Try adding some lavender scented bath oil for further sleep inducing properties.

Ear Plugs

If noises easily waken you, it might be worthwhile purchasing ear plugs. These help by partially blocking the ear canal and dimming out noise. Wax ear plugs are particularly effective.

Food and Drink

Consuming a large meal late at night can cause indigestion whereas a light snack of dairy and carbohydrates is more helpful for promoting sleep.

Avoid coffee and alcohol close to bedtime. Caffeine acts as a stimulant, increasing the activity in your nervous system. Alcohol may send you to sleep readily enough, but sleep is more likely to be disrupted. A warm drink of milk is useful as it contains tryptophan, an amino acid that's converted into melatonin.

De-Cluttering

Keep a notebook and pen next to your bed. If you're still wakeful in the small hours, write down any thoughts circling your mind. Writing down thoughts can help de-clutter your mind, leaving you more readily able to embrace sleep.

Finally, always stick to the same bedtime routine, no matter how little you've slept. Trying to catch up on sleep at weekends doesn't help in the long run. Going to bed and rising at regular times each day is more likely to help re-establish good sleep patterns.