If you've been lying in bed for more than half an hour and can't fall asleep, it's time to take matters into your own hands, says one doctor.

Sometimes it seems impossible to fall asleep at night, no matter how tired you are. Stress, anxiety, illness and pain are just some of the many factors that can cause insomnia, it says "H1".

Experts say that one in three people will have trouble sleeping at some point. With that in mind, a doctor shared some tips on how to fall asleep, including what not to do.

Dr. Myro Figura advises people not to stay in bed if they can't sleep because the brain is very active and a change of environment is needed. The doctor suggests you go into the other room and start some activity.

“Go into another room and do something boring in a dimly lit environment. Things like knitting, reading, staring out the window. "You have to restart the secretion of melatonin in the pineal gland," explains the doctor.

He warned that we should never reach for any screen at such times.

“Your laptop or your cell phone will emit a blue light that will break that cycle. "If you are still not tired, try deep breathing techniques," says the doctor.

He also recommended taking melatonin if you can't sleep.