Many people still ask “why can’t I fall asleep?” even after solid sleep hygiene. The most useful next steps are body-first: the 4-7-8 deep breathing approach, progressive muscle relaxation, cognitive refocusing, and meditation once the body has begun to settle. When those tools plateau, low-frequency vibroacoustic therapy can help the nervous system downshift so deep sleep and REM have room to return. Healthy adults typically spend about 15–25% of the night in deep sleep (roughly 60–120 minutes); the key is whether the body is allowed to reach those stages, not chasing a perfect tracker number.