Quotes: "With a large list of recent basic research accruing, chamomile is a perfect example of a herb having diverse therapeutic uses." "Chamomile preparations are widely used in skin care products to reduce cutaneous inflammation and other dermatological diseases." George Nemecz, Ph.D., U.S.Pharmacist/Herbal Pharmacy

Chamomile soothes, heals, combats inflammation and stimulates cell regeneration. German Chamomile is variety most widely used in skin treatment; it is rich in a fatty substance called azulene which has extraordinary healing, anti-bacterial and anti-inflammatory powers. Barbara Griggs, author of "The Green Witch – A Modern Woman’s Herbal" and Green Pharmacy

Azulene sensitive skin care products are available from Dermaglow @ www.dermaglow.co.uk

* 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."