ON WAKING, EXERCISE FOR AT LEAST AN HOUR IF YOU CAN

Learn to relax

Deal with worry and stress with meditation, stretching or emotional development work.

Ensure you have a dark enough room

You may need new curtains to achieve this.

Set regular basic bedtimes and wake times 10PM TO 6AM or 9PM TO 5AM are perfect. Stick to these times all week, not just during the working week.

Use herbal treatments where required including chamomile, valerian, hops, passion flower, lemon balm, Californian poppy and skullcap, taken under the guidance and support of a trained herbalist or naturopath.

· No caffeine, high sugar or spicy food three to four hours before bed.

· Eat a plant-based wholefood diet, which is rich in natural tryptophan.

· Remove the television and computer from the bedroom.

· Read in another room before getting into bed.