I haven't had a full night's sleep for about 2 years

You mention two years, was anything different back then?

I gave the weekend drinking a knock on the head for 5 weeks before Christmas and my sleep improved massively. You can suffer very mild withdrawal during the week and barely notice, but insomnia is a symptom. Exercise during the day as well to wear yourself out, if not doing that already and avoid exercise too close to bedtime. I'm back weekend drinking and moving less than before Christmas, so seeing my sleep impacted again.

Talk to a GP and you're right staying away from meds if you can. Could be an easy fix for you that doesn't involve sleeping tablets.

I think you should change your mattress. You should try a Comfortable mattress maybe this is the problem.

Stress was my problem. I was in a work meeting and the boss went out of the room and I asked the table what was their sleep like. All said they woke at 3 or 4am and were unable to get back to sleep.

Hi. If Doctor said nothing to be done, perhaps no illness to cure, but rather hormonal disbalance, my grandma used to fast for a day once a week, she used to say it helps to reset the system, and nowadays scientists confirm:

"Intermittent Fasting can also help balance hormones, confirms James Roche, “There is substantial research that suggests that intermittent fasting may help to improve hormonal balance. This can enhance metabolism and sleep, leave us feeling more energized and also help us to more effectively burn more calories.”

Op are you tired in the mornings, tired in the evenings?

Screen time , as in on phone or watching TV in evenings is bad for you. Try putting phone away from you in say kitchen at night time so you don't pick it up.

Is the bedroom too warm or cold? Have you looked at separate bedrooms?

What hour do you do to bed and what hour do you get up?

Different people need different amounts of sleep.

I suggest not drinking and going to bed at getting up exact same time weekdays and weekends. No staying up late on a Friday watching TV then lying in on a Saturday morning. You could also try going to bed an hour or two later than partner and maybe a different bedroom.

If your thoughts are racing then writing them down on a notepad next to the bed can help, as you are not trying to remember them all night.

Sleeping tablets are to be avoided if you can, I found they can give a hangover effect in the morning and you might end up taking uppers to wake up and downers to go asleep and their effectiveness wears off.

Set a real stand alone alarm clock to wake you sane time daily, ideally a little before you naturally wake up so hopefully by that night you are tired.

No screens at least 2 hours before bed, try do something relaxing or go for a walk outdoors and see how well that works. Walking can allow the mind to wander and can help.

I found having kids helps. You get no sleep as a general rule and when you get a chance you deep sleep. Sometimes too much sleep or hours in bed is as bad as not enough. I have had periods of over and under sleep and I found a strict routine 7 days helps a lot.

How do you find the root cause?

I spent a sleepless night yesterday. Stared the ceiling the WHOLE night. The reason for me was stress... Can't sleep when my mind is anxious...