Oh, those Lunesta ads make it look so easy. Pop a pill, scoot under a fluffy down comforter and get eight hours of blissful, glorious sleep. However, many adults can resolve their own sleep problems without risking the possible side effects of taking medication.

"Nearly everyone has had trouble falling asleep or staying asleep," says Alisa Yang, M.D. a HMF physician since 2005. "Transient insomnia can occur for just one night or persist for a few weeks." Before you reach for a prescription, try some of these do-it-yourself methods:

• Check the age of your bed. Even top-quality mattresses and box springs need to be replaced every 10 to 12 years to provide musculoskeletal support and comfort.
• Clear your bedroom of clutter and distractions. It should be a sanctuary, not a storeroom, office, or dining hall.
• Limit any caffeine intake to early in the day. Don’t let afternoon coffee, colas, or chocolate ruin your night.
• Set a sleep/wake plan and stick to it—even on weekends. That means going to bed at the same time and waking up at the same time on most days.
• Beware of naps. An afternoon nap or even extra sleep on weekends can throw off your sleep/wake plan.
• Be careful with cocktails. Although a drink can be relaxing, too much disrupts sleep.
• Eat light at night. A heavy, late dinner can lead to poor sleep.
• Exercise each day. However, don’t do a strenuous workout right before
  bed.
• Create an evening ritual to prepare for sleep. Put aside your "to do" lists, turn off the cell phone or BlackBerry, and concentrate of freeing your mind of the day’s problems.

If you still find yourself unable to get the sleep you need, let your doctor know.