Sleeplessness is a bane.  We all know the value of a good night's sleep and we're also generally fairly clued-up on how much we need individually in order to perform at our peak.

Acute sleeplessness is bad enough; chronic sleeplessness can lead to all sorts of complications - from depression to impaired immune function and sickness.

I'd like right now to talk about sleep "hygiene" - those practices that maximise the chances of having a good night's sleep as, often, just by sticking to these good habits, you'll automatically improve your sleep.

-  No consumption of caffeine after 3pm.  This doesn't mean binging on expressos all morning either, in order to fit in your requisite fix!

-  Have a buffer time between work and sleep that enables your mind and body to wind down from daily stressors and re-focus to topics of relaxation.  I would suggest a minimum of half an hour.

-  Have a smaller meal in the evening.  It's not like you're about to run a marathon anyway - you're going to sleep.  A little protein, a little carbohydrate and plenty of vegetables is your best option.

-  Try to drink most of your water during the day so that you're not needing to re-hydrate on litres of water in the evening...which will lead to multiple loo visits

-  A small alcoholic drink in the evening is unlikely to cause you problems with your sleep; many alcoholic drinks are likely to lead to poor breathing and broken sleep

-  Have a pre-sleep routine:  cleaning teeth, putting on bed clothes, reading, stretching, saying goodnight to others in the house...whatever you do, make it a pattern that is calm and steady

-  Ensure you have a comfortable bed and a good pillow and mattress

-  Ensure there is as little light as possible making its way into your bedroom

-  Television-watching pre-bed is usually inadvisable as it wakens the brain up - although there are those who disagree with me!

-  Keep a notepad and pen by the bed for writing down any recurring and intrusive thoughts

-  Allow your body to relax, one set of muscles at a time.  Concentrate on thinking about your favourite place to be that engenders a feeling of safety and comfort.  Listening to calming music can also help.

-  If you do wake up in the night, allow yourself to drift off to sleep again using similar relaxation strategies...It's really important not to become cross with yourself for waking up

Give all these a go for at least a week.  If you still have no luck, I'll suggest some of the tougher actions to take next time....Zzzzzzzzzzz.