A decent nights rest is the best form of relaxation. Following are some hints on getting the most out of your nightly routine.

On average, a person will need between seven and nine hours of sleep a night, depending on the individual. It is important to your general well-being that you get enough quality sleep, as sleep deprivation is a very common occurrence, with one in three people experiencing insomnia at some time.

It is important to try to establish a routine before going to bed, and one way is to run yourself a hot bath. This is a great way to wind down, relax and feel good. At the same time, you can read a good book, do some gentle stretching, or listen to your favourite music and you will soon be ready for bed. This way of winding down after a stressful day works by releasing relaxing endorphins.

If you are finding it hard to sleep when lying in bed, try the following tips. Lie straight on your back, focusing on your body. Working up your body, tense each main set of muscles and then relax them. Once this is done, press your head back on your pillow and relax. Start to concentrate on your breathing, taking in long breaths, holding them for a second and then exhaling slowly. This will help to clear your mind and relax your body.

Exercising daily, quite late in the afternoon or early evening will also help you to sleep later on, and is also essential for your general fitness and well being. Finally, make sure that your bedroom is dark and quiet and that your bed is comfortable enough to ensure that you have a great nights sleep.