Metroholica

• Minimise noise with earplugs and minimise light with window blinds, heavy curtains, or an eye mask. Do not turn on bright lights if you need to get up at night. Use a small night-light instead.

• Avoid large meals within two hours of bedtime. If you are hungry, a glass of milk or a light snack is a good choice. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.

• Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise may promote deeper sleep.

• Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 10-15 minutes about eight hours after you awake.

• Stop working at any task an hour before bedtime to calm mental activity.

• At bedtime, keep your mind off worries or things that upset you; avoid discussing emotional issues in bed.

• Consider having pets stay outside of your sleeping area. Having a pet in bed with you may cause you to wake if you have allergies or if the pet moves around on the bed.

• Make sure your bedroom is well ventilated and at a comfortable temperature (below 75 degrees and above 54 degrees F).

• Keep your bedroom for sex and sleeping. If you can’t sleep or if you wake up in the middle of the night, go into another room and read a book or watch television until you feel sleepy.

• Learn a relaxation technique such as progressive muscle relaxation and practice it in bed.

• Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Stimulants may interfere with sleep.

• Caffeine should be discontinued at least four to six hours before bedtime. Caffeine is a stimulant that is present in coffee, cola, tea, chocolate and various over-the-counter medications. Consider gradually reducing the amount of caffeine you consume to avoid withdrawal symptoms like headaches.

• Alcohol is a depressant and may help you fall asleep, but the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats. If you are still having trouble sleeping after trying some of these suggestions, tell your doctor about it. There may be an underlying medical condition that is causing your sleep problem.

Here are our ten best ways to keep your lover wanting more….

Wine and Dine Him
Sweep him off his feet: Get to know the owner, manager, or maître d' at your favorite restaurant. Become a regular and you'll get the best tables, best service, and best wines, plus inside tips on what's really best on the menu tonight

Enjoy the Little Things
Always remember Romance is about the little things. It's much more about the small gestures—the little ways of making daily life with your lover a bit more special—than it is about the extravagant, expensive gestures

Be Ready for a Quick Getaway
Because you never know when the mood will strike: Be prepared for spontaneous romantic escapes! Have his-and-hers overnight bags packed at all times; keep them under the bed or in the trunk of the car.

Discover Together
The joy of a relationship is found in exploring activities, places, and ideas together: As a couple, dedicate yourselves to learning something new every day.

Savor the Day
For a truly memorable Day: Turn Regular Day into a real holiday: Take the day off work, then spend it in bed together. Go to the movies. Go out to dinner. Go dancing. Take a drive. Make love. Go for a stroll.

Buddy-Up
To stay on the road to romance: Institute the buddy system. Team up with a good friend and act as each other's personal "romance coach." Encourage one another, trade ideas, remind each other of important dates, compare notes, and share new discoveries.

Get His Attention
Simple, straightforward, guaranteed to get his attention: Unplug the TV. Put a note on the screen saying, "Turn me on instead." Have fun!

Surprise Him
To make your excursions even more enjoyable: When vacationing together, always take along a couple of little surprise gifts. It's inexpensive, gives you something to look forward to, lets you gift-wrap ahead of time, and allows you to surprise your lover at a moment's notice.

Celebrate Your Life Together
For an ever-lasting love, give an ever-lasting gift: How about a scrapbook to commemorate your relationship? Get out your old photographs, mementos, and love letters, and be sure to have plenty of glue sticks on hand! Your lover will treasure it forever.

Head to the Fair
It's a classic for a reason!: Go to a carnival, fair, or amusement park together. Go on the rides. Play the games. Eat the hot dogs and cotton candy. Kiss in the Tunnel of Love.