Transient insomnia is experienced by most people at some time throughout their lives and can be caused by stresses such as worrying about a job interview or an illness in the family.

As you lay awake in bed your mind is going over the meeting you had at work or any other problem that's keeping you from sleeping. Insomnia can cause more stress as you are tired during the day from lack of sleep which in turn makes you more stressed.

Drinking lots of coffee to overcome daytime drowsiness caused by insomnia will only make matters worse. Caffeine can make you more anxious and increase your heart rate especially if you drink lots of strong black coffee. Caffeine blocks the absorption of a calming chemical called adenosine which is produced during activities such as exercise, and instead promotes the production of adrenaline which speeds the body up.

reduce the amount of caffeine in your diet and try replacing coffee with herbal tea or just change to decaffeinated. There is very little difference in taste but it won't keep you awake at night. Some people are more sensitive to caffeine than others

Exercise is not only a great way to keep fit but it also helps you to manage stress. Exercise releases endorphins in the body which are natural pain killers and also help relieve stress. This works very well with mild depression and anxiety. You don't have to join a gym, but just try brisk walking for 30 minutes each day. This can fit in with most people's lives and you will notice a difference in a very short time.

You will find that you will be able to sleep better at night and your insomnia and stress levels will be greatly reduced.

If you are very stressed try meditation or join a yoga class. Set aside some time for yourself in the day no matter how demanding your work schedule is. It's very important for your mental and physical wellbeing to spend some time just relaxing and allowing your mind to switch off. You will feel refreshed and less likely to suffer from insomnia at night.

Aromatherapy is great way to reduce insomnia and stress. Try placing a few drops of jasmine or lavender oil into an aromatherapy burner and place it in your bedroom. The soothing and relaxing fragrance will help you to sleep. Alternatively try adding a few drops of these oils into a warm bath just before you go to bed.

The warm bath will relax you and the aromatherapy oils will help you to de stress.

In some cases the insomnia and stress experienced by the sufferer is so great that professional counselling is needed. This could be due to a traumatic event such as the sudden death of a close member of family, bankruptcy or redundancy.

Discover how to end the vicious circle of insomnia and stress and get a good nights sleep. For more advice on insomnia and stress visit www.sleep-disorders.org.uk