For people who do not wish to use any kind of drugs to help with their sleeplessness there are a number of natural ways to get to sleep. Relaxation techniques such as mediation, visualization and gentle exercises such as yoga and Pilates can help decrease stress and stop build up of

stress. Regular exercise in the early evening can help as heightened hormone levels five to six hours after exercise make it ideal for sleep. Food can also affect how well we sleep. Food high in protein like milk, tuna and nuts are rich in amino acids which help release serotonin that help you

relax. However, all food should be avoided two hours before you intend to go to bed. How your bedroom is laid out can also effect how you sleep. Avoid bright colors and loud patterns on your walls and in your linen. Soft, calming pastels are ideal. Make sure you have adequate ventilation and use dim lighting. The most important factor, though, is your bed. A good-quality mattress and pillow are fundamental.

(Rosenberg CE (2003). Insomnia and circadian rhythm disorders. In RW Evans, ed., Saunders Manual of Neurologic Practice, pp. 475-478. Philadelphia: Saunders).