* If light or noise is a problem, use earplugs or eye-mask.

* Make sure you are warm enough, but not too hot and that room is well ventilated.

* Try a warm drink before bed, such as a warm milk or chamomile tea.

* Keep a pen and paper beside your bed. If you have a lot of things on your mind, write them all down, if they are preventing you from sleeping. Similarly if you wake up and start to think about something, write it down and then you can forget it, until a more suitable time.

* Listen to relaxation music while preparing yourself for sleep.

* Put clock out of sight, it doesn’t help to have a constant reminder of how long you’ve been awake.

* When you go to bed try some relaxation techniques. Relax your muscles individually and imagine yourself in a peaceful setting.

* Don’t take any stimulants in evening. These include tea, coffee, cola and chocolate drinks, smoking and alcohol.

* It is best not to eat too close to going to bed and allow at least three ours to digest your evening meal before going to bed.

* If you are having difficulty sleeping, get up and do something relaxing for 20 minutes or until you feel tired again, rather than lie there worrying

*Before bed, let go of all your worries. Write them down of a piece of paper and hand them over to God or universe to take care of for night. Place paper into a bible or under a crystal, whatever works for you. I've heard of a story of a worry tree, where you place all your worries on a tree and allow them to be taken care of. This could be focus of your meditation. Knowing that you can rest easy, while tree takes care of your concerns.

* An herbal sleep satchel under pillow will release pleasant scent of sleepfulness. Herbs such as Lavender, Lemon Balm, Chamomile and Cinnamon can be used. (I have read that a cut raw onion placed under pillow can help you sleep, I think I'll stick to herbs, personally I have cinnamon.)

* Colour is something that can help. Surrounding yourself with relaxing colours of blues and greens.

* Honey is said to help induce sleep. Add to an herbal tea or a hot lemon drink.

From my daughter's witch files.

* Black satchels stuffed with marigold and a citrine crystal induces prophetic dreams and repels nightmares.

* Pillows stuffed with hops or anise seeds aids restful sleep with no nightmares.

* Clear quartz under pillow can help.

* A sleeping spell: Hold crystal quartz in your hands saying this three times.

"I ask thou spirits of West to help me seek land of rest. Let me slumber all through night, only to wake whence it is light."

Green brings peace, balance and harmony to our systems. It has a strong influence on heart and blood pressure and helps to sooth nerves. The lungs are strengthened as green is colour of breathing as represented by nature. Green brings us a feeling of newness and freedom of soul and helps relieves stress and emotional problems. It helps reduce problems associated with tension such as headaches. As green relates to heart, it is also beneficial for those with high blood pressure and as a prevention of heart disease. The digestive system can be calmed by inclusion of green. Chlorophyll, which is at high levels in green leafy vegetables, is revitalizing and refreshing. It has a soothing and healing effect and helps to detoxify and cleanse our system. Some green vegetables (cruciferous in particular) are considered to decrease risk of breast, stomach and colon cancers.

Blue is a peaceful colour. It is relaxing and calming, on all levels. Blue is particularly important at night-time, relaxing our mind and body in readiness for sleep. It is an important colour for insomniacs to focus on at bedtime. We can connect more with our intuition. Blue has an important link with respiratory system, encouraging uptake of oxygen, so it this colour is lacking, we may feel constantly fatigued. Throat problems can be alleviated with blue, as well as fevers, inflammations, spasms, stings, itchiness and headaches. Too much blue can be depressing, so it needs to be balanced with orange, its complimenting colour.

Indigo is related to third eye, so it brings focus to our lives and allows us to see things more clearly. It helps bring about human qualities of compassion, discretion and integrity. It is also calming and soothing. Indigo controls pineal gland. The nervous, mental and psychic potential are affected. The sight and hearing are influenced by indigo. Indigo food can be used where there are disease of eyes, ears and nose as well as skin and lungs. Indigo has a lot of blue energy. Eating blue and violet foods will also increase indigo energy.

Violet has a significant relationship with our intuition and spirituality. Meditation and spiritual life can be enhanced with violet foods. It strengthens and supports central nervous system and brain. It is important for our mental health. Violet has an effect on process controlling pituitary and hypothalamus. Using violet will calm those suffering from high anxiety; it is soothing and relaxing. It is most healing colour, particularly in relation to nervous and mental disorders and disease of scalp.

Each colour has a complementary colour. When an emphasis needs to be place on a particular colour in your diet, it is recommended that you balance this with complementary colour. Red is complementary to green. Blue is complementary to orange and violet is complementary to yellow.

As different colours have different effects on us, it can be seen that it be best to concentrate on certain colours at certain times. For example, at nighttime, blue with its relaxing, calming effects would e more beneficial than red with its stimulating and uplifting effects. The energizing and refreshing effects of greens and yellow are ideal for morning. Gold, orange and red will provide us with energy required for afternoon. Violet, indigo and blue should be emphasis for evening, with their calming and relaxing influences.

Giving thought to colour of our foods can be a fun and interesting way to stay healthy. Food will be more appealing to children and will contain all essential nutrients that they (and you) need. Bringing balance back to your life is easier when you can base your food selection on certain colours until you feel "right". Surrounding ourselves with colours can be a healing experience, in whatever form we take it.