From ehow-

• STEP 1: Stop taking the sleeping pills on the weekend, when you're more relaxed and less anxious about sleeping.
• STEP 2: Create an environment conducive to sleep. Make your bedroom dark and quiet. Put clean sheets on the bed.
• STEP 3: Clear your mind of worries. Write up a list of problems and possible solutions at the kitchen table, and then schedule an appointment with yourself to look at them tomorrow.
• STEP 4: Take a hot bath. Add essential oils such as lavender, which can help you relax.
• STEP 5: Relax - listen to music, stretch or listen to a relaxation tape or have someone give you a massage.
• STEP 6: Drink a glass of milk, which contains tryptophan, an amino acid which has a relaxing effect. Or, drink a cup of herb tea made from chamomile, valerian, hops, catnip or passionflower.
• STEP 7: Go to bed at a designated time. Get into a set routine to train your body.
• STEP 8: Think relaxing thoughts as you lie in bed. Listen to a tape to help keep your mind free of worries.
• STEP 9: Use earplugs if noise is a factor.
• STEP 10: Get up and do light activity or read with a dim light, if you don't fall asleep within 15 minutes.
• STEP 11: Return to bed when you feel sleepy. If you still don't fall asleep, repeat the process until sleep comes.

tip and warnings: 

• Keep the lights dim if you have to get up at night. Bright light might signal your body that it's time to get up.
• Refrain from napping in the daytime, even if you are tired.
• Do not abruptly stop using sleeping pills if you have been taking them for more than a few weeks. Speak to your doctor first. Abrupt cessation of some types of sleeping aids can be dangerous, especially if you have been taking them for a long period of time.