Everybody has restless nights from time to time but if you are feeling stressed you can find that even if you do get to sleep your dreams are full of the problems from your every day life.  We have put together some ways that will hopefully give you a deep and carefree sleep enabling you to wake refreshed and ready to start the next day.

Make sure you're tired

• Get up at a decent hour. If you're in bed by 11pm, you should be up by 8am.
• Start the day with some exercise - perhaps a jog, brisk walk or even 10 minutes with your favourite exercise DVD.  This will wake you up and give you the energy boost to continue your day. 
• Do not exercise in the evening otherwise your heart rate and adrenaline will still be coursing through your body when you are trying to go to sleep.

What helps and what doesn't

• Bananas, milk and camomile are natural tranquilisers.
• Drink plenty of water throughout the day, but not in the last hour before you sleep or you will wake up in the night with nature calling. Keep a glass of water by your bed.
• Don't drink tea, coffee or alcohol after 7pm - it sounds obvious but you'd be amazed how many people think caffeine doesn't affect them. Instead treat yourself to a cup of cocoa
• Listening to soft music as you try to drift off to sleep can work for a lot of people however your partner may find that it keeps him awake.

Prepare for tomorrow – Download your mind

If you find that you are continually thinking about what you need to do the next day/week/month. You need to learn how to turn your mind off. In some cases it may be necessary to visit a psychologist or hypnotherapist but to start with try writing a list of everything you need to do the next day - even the small things like making a phone call. This way your brain can relax knowing that you are not going to forget. Do this at least an hour before you go to bed - things you've forgotten will hopefully pop into your head while you're brushing your teeth and you can add them to your list.  Finally, read a chapter of a book to take your mind off it all.

Wash your worries away

A warm bath helps your muscles relax and gives you an invaluable peaceful time before bed, settling your mind as well as your body.

Listen to your dreams

Keep a notepad and pen by your bed. When you wake up with a great idea write it down, if you don't you will find that you continue to dream about it once you get back to sleep, it will disturb your whole night and in the morning you won't be able to remember all the details. You never know it might be the answer to the problem you've been agonising over.  Write it down to ease your mind.

Temperature gauge

In that semi-sleep state when you wake in the middle of the night, your brain often doesn't register that you are a little bit too hot or too cold. Do something about it right away if you try to ignore it, you'll drift in and out of sleep and wake up feeling unrested.