The first thing to remember if you have trouble getting to sleep and staying asleep is that you're not alone and it can be cured without sleeping pills. The second thing to do is try and diagnose what it is that's causing your insomnia - the main causes being pain, state of mind (i.e. anxiety, depression etc.), change and environment (noise etc). There are many other reasons for insomnia, including residual effects of any drugs and caffeine in your system, medical conditions and any prescription drugs you may be taking.

So, firstly pinpoint the problem itself; is it getting to sleep, staying asleep or the type of sleep you're getting (light, heavy etc.)? Next write down what you think the likely cause could be and remember that this could be a combination of things. It's important to write things down so that your mind doesn't wander off the point of the exercise.

Once you've done this, it's time to address the problem, which might seem like the hard part but when approached logically and with family or medical support if you need it, it really doesn't have to be. If the problem is anxiety, worry or depression then you need to find a way of dealing with these in the long term. In the short term however, it really helps to get yourself into a bedtime routine.

It may sound obvious but start winding down a couple of hours before you intend to go to bed. In this time, try to avoid watching too much stimulating television, definitely avoid doing any form of work on the laptop and instead think about reading a book or magazine. Before all of this, get out of the habit of drinking tea or coffee or any other drinks that are high in caffeine after around 2pm as the effects of this drug can take hours to wear off.

Take a warm bath but make sure it's not too hot as the body needs to be at a comfortable temperature to go to sleep. Drinking camomile tea or other similar caffeine free herbal teas can be a great way of relaxing too, just build it into your nightly routine.

This may take a week or so to have any great effect but it's important that you stick with it. If you find that thoughts start racing through your head just as you're trying to drift off, get up and do something to take your mind off it, something that will relax the brain such as listening to music. It can also be a good idea to write down what you're worried about and telling yourself that whatever it is you'll deal with it tomorrow.

For physical discomfort, have a good look at your bed, mattress and pillow. These are the main components of a great night's sleep so don't pretend everything's ok if it's not. Beds, mattresses and pillows all have a shelf life; they certainly don't last forever, even though many of us think they should! If your mattress is sagging, it's time to turn it over, put a board under it to give it some support or make peace with the fact that you need a new one - you'll be amazed at the difference it can make. The bed base is also essential, slats or springs are your main options and there are pros and cons to both. Finally, the pillow, don't just buy the cheapest one or the ones that come free with the duvet, you need the right level of support to keep your neck and spine aligned.