There is a large variation in amount of sleep needed. Some only need a few hours sleep, while others may need up to 10 hours to feel refreshed. Insomnia is condition where a person feels as if they are not getting adequate sleep on a regular basis. Their sleep is non-refreshing and their ability to function normally on a daily basis is affected.

Sleep patterns are different with different people, as too is patterns for insomniacs. Some may fall asleep easily, but wake during night and not be able to return to sleep. Others may lay awake for hours before being able to drift off to sleep. Some people wake hundreds of times during night, without realising it. It has been found through electrical monitoring of insomniacs, while they sleep, that they don not change sleep stages very often. Normal sleep requires many stages and insomniacs may not reach deep sleep known as 'REM'.

If you are suffering from sleep problems, it could be related to many different causes. A whole lifestyle check needs to be done. Are you eating right? Heavy meals in evening can certainly affect sleep. Are you getting enough exercise and fresh air? One of biggest issues with sleep problems is stress. What is happening in your life that is playing on your mind?

Have a look through following suggestions; there may be something that will help you. Most importantly, try not to be worried about not sleeping. Go to bed with thoughts of a good nights rest, relax and sleep well

Suggestion to help you improve your sleep

* Try to get some regular exercise and fresh air.

* Allow time to relax before going to bed.

* Take up some form of meditation; if you find this difficult a class may help. Deep breathing techniques can also be helpful.

* Try reading before bedtime. Stick to something light and easy, maybe even boring, don’t read anything too exciting. Watching a stimulating television program should also be avoided. * Develop a regular bedtime relaxation routine. Try keeping your bedtime and getting up time regular.

* Relaxing in a warm bath or even a warm shower can be helpful.

In traditional medicine, doctrine of signatures is followed. This means that different herbs and foods are classified for their healing properties according to their colour and shape. For example, yellow plants, such as dandelion, are known for their liver healing properties. This principle can also be used in our daily diet. I learnt from my mother, as a child, that a meal should always contain a variety of colour; this is a part of a balance diet. If we eat a diet which is lacking in some colour, such as green vegetables, then our diet will be out of balance and health problems relating to that colour will occur.

It is well known that different colours have different effects on us. Red and yellow are warming and stimulating. Turquoise, blue and violet are cooling and sedating. Green maintains balance and harmony. Our food can have a similar effect.

Each colour has its own energy vibration and will vibrate with different parts of body. The colours represented by chakras also represent part of body most affected by that particular colour. So each organ has its own colour that it relates to. When colour is provided through diet, it will energize corresponding chakra, or energy centre, and provide positive vibration through body's organs and glands in that area.

A rainbow diet will provide you with all nutrients and vitamins you require. The nutrients provided in a food will relate to requirements of chakra colour corresponds to. Each food will energize, cleanse and heal its corresponding chakra. The outer cover of food usually represents colour vibration it radiates to and action it will have on us. Some foods have more than one colour vibration, for example a pink grapefruit radiates to both yellow energy from skin and pink from flesh. A Haas avocado radiates to both indigo and green.

It is best to include foods of all colours in our diet, but when our system is out of balance, we can concentrate more on certain colour foods. This will help to harmonize body and bring it back to equilibrium.

Red foods help us to have plenty of energy and meet life's challenges. The assimilation of food and removal of toxins is enhanced. Red helps us to get in touch with our basic life-force energy and keeps us motivate and able to achieve our life's goals. It gives us courage, strength and a feeling of confidence. Depression can be lessened with extra red plant foods. As red is our base, it can help us to be more grounded. Red stimulates adrenal glands giving us ability to survive. Red is excellent for those suffering from anaemia, blood disorders or who are always cold. If you are run-down or extremely tired, re foods can be stimulating and energizing. Red fruits and vegetables can regenerate depleted energy, build up immune system and help to clean out retained toxins and bad vibrations.

Orange supplies us with plenty of energy and an alert mind. It enhances our immune system, also improving blood circulation and digestion. Orange is a warming colour and radiates joy. It helps to remove blocked emotions and enables us to express ourselves more, allowing us to enjoy stronger relationships. It is also linked to our sexuality and our sex organs. Oranges encourages us to be more sociable, outgoing, and optimistic. It is a creative colour as it opens up our minds to new things. Orange is a great tonic for both physical and mental aspects of our lives, giving boosts to spleen and digestive and sexual organs. Anti-oxidants are high in orange foods; these help in destroying toxic cells and in repair of some cellular damage.