Insomnia is frequently a symptom of stress. Although we may feel constantly tired, we often find it impossible to 'switch off' and sleep. Having the right amount of sleep is as important as eating when we are hungry and drinking when we are thirsty. During sleep your unconscious mind is busy 'processing' all that has happened during the day to support your emotional well being. Likewise, your immune system is doing 'repair work' keeping the physical body in good order.

We rarely let our sleeping cycle take it's natural course. We work long hours and fill our leisure time with more activity, stimulating TV etc. We don't take time to unwind before we hit the pillow.

7 top tips for a better night's sleep. You can try all or some of the following:

1. Avoid eating a heavy meal, difficult to digest food or refined sugars in the 4 hours before you go to bed. The digestive system will have to work hard and that will keep you awake, plus you will feel uncomfortable. Night time is when the digestive system needs to rest too!

2. Gentle yoga type stretches will help break up tension in the body and that will allow the mind to relax too. Begin on all fours, as you exhale, slowly tuck your head and bottom under and slightly draw up your navel. Inhaling, lift your head and bottom, hollowing your lower back. Focus on how your body feels and follow the natural flow of the breath. The movement is very slow and meditative. If comfortable, continue this movement for at least 10-15 repetitions or until you feel ready to stop. During your day make sure you are getting fresh air and exercise, walking is ideal.

3. Avoid drinking caffeinated drinks from lunchtime onwards. Caffeine has a negative effect on the nervous system causing the body to produce adrenalin that will make you feel 'buzzy'. Substitute herbal teas, eg chamomile, valerian or one of the 'tranquilty' teas available.

4. Once in bed, if worrying thoughts persist, mentally draw a balloon around them and then watch the balloon float away. Know that all problems get sorted in the end. Adopt the belief that to all problems there is at least one solution, and that you will find the best at the right time. Try reading a few pages of something relaxing to distract you.

5. Consciously relax your eyes heavily down into their sockets, repeat. Move your awareness through your body, allowing each part to fully relax before you go onto the next part, take plenty of time to do this.

6. Listen to a relaxation CD.

7. Most people 'chest breathe' and this sets up tension in the body. Breathe into your abdomen, feel the breath moving right through your chest and inflating your abdomen, exhaling feel the abdomen deflate. Let the out breath gradually lengthen a little. Notice how every out breath is a relaxation. Be aware of the coolness of the breath over the upper lip as you inhale and the warmth as you exhale. Gradually your mind and body will relax as the breathing has a direct and powerful effect on your nervous system. You will drift into sleep. If you waken during the night, repeat this simple breathing exercise.

You will awaken refreshed and ready for a great day!