Nearly one in three American adults struggle to get a good night's sleep. Instead of staring at the ceiling as the night slips away, try these tips to reduce stress and signal to your body that it's time for some shut-eye.

1. Let Your Body's Natural Melatonin Do Its Work

When it's dark, the body produces melatonin, a natural hormone that helps promote sleep. Melatonin levels begin increasing in the evening, but exposure to bright light during this time can interfere with its effects.

Dim the lights and put away your smartphone and tablet about two hours before bedtime. If it's necessary to use a device, opt for a blue-light filter that reduces the light's intensity. Blackout curtains can also create a dark environment that's conducive to sleep.

2. Manage Your Stress

Stress can cause the nervous system to work against you at night, as racing thoughts interfere with sleep. Research shows that stress management techniques, including mind-body therapies such as yoga and meditation, can help treat insomnia. These types of mindfulness activities can reduce anxiety, heart rate, and blood pressure, slowing down those worried thoughts and encouraging the body to relax enough to sleep.

3. Exercise Earlier in the Day

Regular cardiovascular exercise reduces the time it takes to fall asleep and increases the amount of slow-wave or deep sleep you get. But the timing of the physical activity makes a difference. Exercise increases endorphins and body temperature, both of which can keep you awake.

To get the benefits of exercise without disrupting your rest, fit in high-intensity aerobic activity, such as running, earlier in the day. Keep evening exercise more moderate — go for a walk or swim, and start winding down an hour or two before bedtime.

4. Stick to a Routine

Studies show that people with insomnia tend to have irregular schedules. Maintain a consistent routine as much as possible to regulate your internal clock. This means waking, sleeping, eating, and exercising at the same time every day.

Resist the urge to make up for a lack of sleep during the week by sleeping until noon on weekends. Constantly changing your wake time further disrupts the sleep cycle.

5. Try the 4-7-8 Breathing Technique

Still lying awake? Encourage your body to sleep with an exercise developed by Dr. Andrew Weil of the University of Arizona. The 4-7-8 breathing technique promotes deep relaxation so you can fall asleep more easily.

• Exhale completely, gently blowing out air through the mouth
• Breathe in through the nose to the count of 4
• Hold the breath for the count of 7
• Exhale through the mouth for the count of 8
• Repeat up to four times and gradually work your way up to eight breaths