Sleep

A good night’s sleep is essential to physical and mental health, but one of the side-effects of stress is often insomnia — whether it’s waking up in the early hours worrying, or the inability to fall asleep in the first place.

You can create an atmosphere where sleep is more likely. Have an evening routine which helps you wind down, by reading a book or listening to peaceful music.

To relax your mind and body before sleep, and to help you switch off from the events of the day. lie down, shut your eyes, and place one hand on your diaphragm. Imagine healing light passing through one nostril, going through your body and then out of the other nostril.

Make sure your bedroom is comfortable but try not to work or eat in it.

Aromatherapy — either through massage or in your bath — before bed can be helpful. Try lavender neroli, sandalwood or ylang-ylang essential oils.

Try to go to bed and get up at the same time every day, regardless of how much sleep you’ve had, and try not to nap during the day. This will set-up a continuous routine for your body.

Use meditation to still your thoughts as part of your bedtime routine. Milky drinks or chamomile or valerian tea are especially soothing and can help you sleep.

Try not to exercise less than 4 hours before bed, as you will find calming down in order to sleep more difficult. Avoid drinking tea or coffee after 6 p.m., or falling asleep on the sofa.

If you have chronic (long lasting) insomnia, then visit your doctor: it could be sign of depression.