Struggling to fall asleep isn’t uncommon—especially if you’re over 50. One in three Americans battles sleepless nights, and it’s more than just frustrating. Poor sleep can affect your mood, memory, heart health, and overall well-being. The good news? You can train your body and brain to rest better—without relying on pills.

Start with the basics: avoid caffeine, heavy meals, and screens before bed. Create a restful sleep environment—cool, dark, and quiet—with blackout curtains or white noise. And during the day, get sunlight, stay active, and stay hydrated. Once those are in place, try sleep-inducing techniques like the “military” wind-down (relaxing each body part in sequence), 4-7-8 breathing, or progressive muscle relaxation.

Other proven methods include guided imagery (picturing calming scenes), paradoxical intention (telling yourself to stay awake), and acupressure—gently massaging specific wrist and neck points to release tension. These tricks help slow your nervous system and quiet racing thoughts.

For quick relief tonight: turn off electronics 30 minutes before bed, lower the room temp, sip chamomile tea, and do a few rounds of deep breathing. If you’re still wide-eyed after weeks of trying, consult a doctor—underlying issues like sleep apnea or anxiety might be to blame.