If you sometimes find it hard to fall asleep, you’re not alone — up to 30% of Americans suffer from symptoms of insomnia. Neuropsychologist Dr. Sanam Hafeez speaks with Ladder on why this is and what we can do to help our sleeplessness. “When you’re awake at 3 a.m., the best thing you can do to fall back asleep is to focus on your breath,” Hafeez recommends. Try breathing in through your nose, then out through your mouth. If that doesn’t work, trying to journal and remembering to stay calm is always a safe bet. Almost as important as what you can do is what you shouldn’t do. Hafeez warns against screens, overhead lights, and midnight snacks. Read more about how we can create better nighttime habits here.