Your mattress: may be to blame for keeping you up at night. Aim to strike a balance between comfort and support. Your spine should be level when lying on your back, without being too hard on your shoulders or hips. If it's all a bit soggy, try boosting support by slipping a board underneath the mattress.

Lack of exercise: can leave you feeling restless and twitchy. Working out on a regular basis will help you burn up that excess energy, but don't do it last thing at night. Sleep won't come quick unless you give yourself time to wind down first.

Illness: can often be the cause of sleep loss, especially if you're in pain or suffering from respiratory disorders. If it's a long-term problem, or it's really causing you grief, your GP may be able to help.

Sex: certainly helps some people drop off, like a stone in the case of some men, but it can have the opposite effect on many others. If you're enjoying regular sheet action last thing at night, but it's leaving you awake afterwards, then try rescheduling things and see if it makes a difference. It may seem like a sacrifice, but consider the insomniacs who aren't getting any at all.

Anxiety & stress: are both common sleep obstacles as personal problems can often seem worse last thing at night. Talking things through with someone you trust can get things in perspective, or ask your GP to recommend an appropriate course of counseling.

Drugs: such as alcohol, caffeine, nicotine (in tobacco), stimulants and some antidepressants can screw up your sleep patterns. Cutting down or quitting should hasten your arrival in the Land of Nod, but always seek the advice of your doctor if you're taking prescribed medication and you suspect it's keeping you awake.

Feeding your face: eating last thing at night will only crank up your digestive system at a time when your body wants to slow down and recharge. Eating earlier might earn you more zeds, while avoiding the risk of heartburn and indigestion.

Updated: 03/06/2011