* Avoid foods and drinks that excite the mind, such as coffee, excess salt and sugar, spices such as chilli and ginger, monosodium glutamate, and excess nutritional supplements including guarana, ginseng and royal jelly.
* Don’t watch over stimulating TV programs just before you go to bed.
* Adjust your bed so that your head points north. Choose loose-fitting bedwear, and make sure that the duvet is light, as you may be getting overheated, which causes brain agitation.
* Drink six to eight large glasses of still room-temperature water daily – if you are dehydrated, your pulse rate goes up.
* Avoid alcohol and puddings or sweets before bedtime – a sugar rush can stop the brain feeling rested.
* Ask a flatmate or partner to massage your neck and shoulder area to help release tension and improve circulation of blood and cerebrospinal fluid, which bathes the brain.
* Take one tablet of Biorelax at bedtime for one month.
* Listen to a relaxation tape or CD before bed, such as Dr Ali’s Relaxation CD (Integrated Health Group)
* Yoga is useful at bedtime, including retention breathing and/or corpse pose – more details are in my book Therapeutic Yoga, co-written with Jiwan Brar .