Fall is the season for regaining your balance, however, your sleep patterns may be thrown by the clock change on Sunday. One in five of us sleeps poorly, grabbing a few hours each night but waking early, unrefreshed, irritable and tired before the day even begins. Experts have coined a term to describe this unsatisfactory state -- "junk sleep".
Like junk food, junk sleep mimics the real thing but doesn't supply long-lasting sustenance.

According to a recent survey, 46% of people said they got six hours or less each night, while 20% survived on less than five.
Seven and a half hours is seen by experts as the minimum, and the latest research is nudging towards nine hours a night as the optimum.

Without enough good-quality sleep, it's impossible for us to be productive at work, or stay on an emotional even-keel. Sleeplessness might even be making us fat, as doctors report that those who sleep less than seven hours a night tend to be overweight.
What is certain is that without sleep we age faster. One study found that when sleep was restricted to four to six hours, there were changes in hormone function, mimicking those that come with ageing.

But we're not born with good sleeping habits. Babies have to be taught to go to sleep, and it is a lesson that some of us need to keep learning throughout our lives.
This bedtime ritual, developed by experts at the UK's prestigious Champneys health resorts, may help. Follow it religiously for a week.

But before you begin ...

• Have zero tolerance of clutter. Your bedroom should be a sanctuary -- free of mess, noise and anything to do with work. Lights should be soft, floor and surfaces should be clear.

• Your bed should be inviting, with soft linens. Spray it with lavender water.

• Ensure you are in total darkness. Even the blinking of a standby light on a television is registered through closed lids. Put up blackout curtains -- street lights have been shown to keep people awake -- and switch off any hall lights.

• Restrict your time in bed. Experts think that associating bed with the agony of tossing and turning has psychological effects that can stop people sleeping.
If you lie awake for more than 20 minutes, get up and do something else.

• If you only sleep for five hours, set your alarm clock for the time you have to get up and go to bed five hours beforehand -- even if that means staying up very late.
When you do go to bed, you will hopefully fall asleep easily.

• The next evening, go to bed 15 minutes earlier and gradually work back in increments of 15 minutes, until you are sleeping long enough.
You will know you have succeeded when you wake up, refreshed and ready for the day ahead.

The 'sleep deep' plan

This assumes you intend to be asleep by 11pm.
Adjust the plan to your bedtime accordingly.

7pm: Around four hours before you go to bed, go for a brisk walk or a swim.
Exercising in early evening causes your parasympathetic nervous system to kick into gear.
This system slows your heart rate, blood pressure and breathing, signalling to your body that you're ready for sleep.

8pm: With your dinner, take 200--300mg of magnesium.
This mineral helps the body make serotonin, which in turn produces melatonin, the brain chemical that sets your body clock.
Magnesium requires the presence of calcium to be absorbed properly, so also take 400mg of calcium.

9pm: Switch off the television, computer, games console or any other screen. When your sleeping patterns are back on track, you may be able to watch a movie or favorite program before bed, but be aware that sleep experts think increased screen time is a main cause of sleeplessness.
Instead, switch on some gentle classical music; research shows that those who listen to classical music before bed sleep better than those listening to any other kind.

9.30pm: Begin a "before-bed" ritual. Lower the lights (or switch to candles).
Rest on your bed or another quiet place, shut your eyes and review your day.
Let worries and doubts surface; resolve that you will deal with them tomorrow; and then allow them to float away. Consciously slow down your breathing, and feel the tension leaving your body.

9.45pm: Run yourself a warm bath and add a soothing fragrance such as lavender or camomile.
A warm bath triggers a reflex reaction that actually causes your body to try to cool itself down in response to heat. This cooling down is a powerful signal that it is time to sleep. For the same reason, ensure your bedroom isn't too hot.

10.30--10.45pm: It takes about 15 minutes to fall asleep; reading beforehand should help.
Novels written or set in the past are far more likely to soothe you to sleep than modern thrillers which remind you of the stresses and dangers of 21st century life.

11pm: By now, you should be drifting off.
If not, stick with this program. The secret -- just as with little children -- is total consistency.

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