'Insomnia' strikes about a third of the UK population and, for a male client of mine in his late 40s, it was leaving him drained and unable to manage his business, adding to his already high-stress levels.In a survey, it is come out that after having a bowl of sugary cereal for breakfast, a client drank coffee throughout the day, had a sandwich for lunch and ate his main meal in the evening. He often caught up with paperwork or emails before going to bed.

Fellow to have a good-tight sleep by the expert Kerry Torrens

-Zingy chicken stir-fry Swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana.

-Take protein foods that are rich in an amino acid called tryptophan. These benefits boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices.

-Mix these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry or similar. Aim to eat your main meal earlier in the evening - the act of eating pushes up the body’s core temperature and this can disrupt sleep so eat your evening meal at least 4 hours before retiring for the day. Last thing, a glass of warm milk with a cracker or oatcake can be useful.

-Decrease your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like red bush tea. Have your last caffeine-containing drink no later than lunchtime.

-Build relaxation and exercise into the day to help manage stress.

-Don't use a computer late in the evening as the light from the screen can have a stimulatory effect.