Better Sleep

How to Fall Asleep Faster

Lying in bed wide awake is common, and for most people it can be eased with a few well-studied changes to light, timing, worry and wind-down habits. This page is about the time between getting into bed and actually falling asleep; staying asleep, waking early and building a schedule have their own pages.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

Get up at about the same time every day, even after a poor night, and keep weekend sleep times within about an hour of weeknights.
Make the last hour before bed calm and dim: put screens away, lower the lights, and write tomorrow's to-do list so it is out of your head.
If you are still awake after about 20 minutes, get up, sit somewhere comfortable, do something quiet and go back to bed when you feel sleepy.

Be careful with

Do not use alcohol to fall asleep. It can make dropping off easier but it disrupts the rest of the night.
Sleep aids bought at the pharmacy or online (herbal, melatonin, magnesium, glycine) can interact with medicines and cause drowsiness; ask a pharmacist or doctor first, and do not use them in pregnancy, breastfeeding or for children without advice.
Do not drive or use machinery when you feel sleepy, and do not stop a prescribed medicine on your own because of sleep trouble.

Get help when

Taking more than about 30 minutes to fall asleep on most nights, or trouble sleeping that has lasted for months (the NHS uses this kind of wording for seeing a doctor).
Loud snoring, gasping or choking at night, or an urge to move your legs that keeps you awake: these may point to sleep apnea or restless legs syndrome.
Persistent low mood, constant worry, or sleep trouble that makes daily life hard to cope with.
Feeling very sleepy during the day, or nearly falling asleep while driving.

About How to Fall Asleep Faster

What this goal means

This goal is about sleep onset: how long it takes you to fall asleep after you get into bed and turn out the light. It is one piece of the wider picture called insomnia, which also includes waking in the night, waking too early and feeling unrefreshed.

MedlinePlus lists regularly taking more than 30 minutes to fall asleep as one sign that a sleep disorder may be present. Occasional slow nights are normal and do not need treatment.

^1,2

What it can feel like

Common experiences are a busy mind at bedtime, replaying the day or planning tomorrow, feeling tired but wired, watching the clock, a restless body, or feeling that sleep is slipping away the harder you try. Worrying about not sleeping can itself keep you awake, which is why trying to force sleep tends to backfire.

For many people the pattern starts after a stressful time and then continues out of habit, as the bed becomes linked with being awake.

^3,4

What can make it harder

The NHS lists the most common causes of insomnia as stress, anxiety or depression; noise; a room that is too hot or cold; an uncomfortable bed; alcohol, caffeine or nicotine; jet lag; and shift work. Medicines, pain, an overactive thyroid, menopause, restless legs syndrome and breathing problems during sleep can also play a part.

Habits matter too: caffeine late in the day, bright light and screens in the evening, a big meal or hard exercise close to bedtime, long naps, sleeping in after a bad night, and irregular bed and wake times.

^2,5,6,7,8

Conditions that can be behind it

Trouble falling asleep that does not improve can be linked to anxiety or depression, restless legs syndrome, sleep apnea, a delayed body clock (night-owl pattern), pain or medicine side effects. Treating the underlying cause is often what makes the difference, so it is worth raising with a clinician when it lasts.

^2,1

Realistic expectations

Habit changes usually take a couple of weeks to show. In a meta-analysis of 20 trials of cognitive behavioral therapy for insomnia (CBT-I), time to fall asleep improved by about 19 minutes on average, which is a useful change rather than an instant one. Even the best-studied supplement, melatonin, shortened sleep onset by about 7 minutes in a meta-analysis. Expect gradual progress, not a switch.

Most adults need about 7 to 9 hours of sleep. Focus on a consistent routine rather than a perfect night.

^9,10,2

Who this applies to

Adults who find it hard to drop off at bedtime. If your main problem is waking in the night, waking too early, or a shifted body clock, see the linked goals. Children, teenagers, pregnant people and older adults have different sleep needs; see the life-stage guide.

⁵

Related conditions and symptoms

Insomnia → Sleep apnea → Restless legs syndrome → Body-clock problems →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

Pick a fixed wake time and keep it all week for at least two weeks.
Move caffeine to before lunchtime or early afternoon, and avoid alcohol and nicotine near bedtime.
Dim lights and put screens away for the last hour; write tomorrow's to-do list before you brush your teeth.
If awake for around 20 minutes, get up, do something quiet in dim light, and return when sleepy.

Optional additions

Take a warm bath or shower 1 to 2 hours before bed.
Add a short relaxation or breathing practice.
Try a light bedtime snack such as a kiwifruit if you like it and are not allergic.
Make the bedroom quieter, darker and cooler.

What to track

A simple sleep diary for 1 to 2 weeks: bedtime, minutes to fall asleep, wake time, caffeine and alcohol, naps.
How you feel the next day.
Any new medicine or supplement and how you sleep afterward.

When to reassess

Give habit changes about two weeks. If you are still regularly taking more than 30 minutes to fall asleep, or the problem has lasted for months, talk to a clinician and ask about CBT-I.

When to seek professional support

See a doctor if sleep problems last for months, affect daily life, or you also have low mood, loud snoring, gasping or restless legs.
Ask about CBT-I; many programs are available online as well as in person.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

A regular wake-up time (and similar bedtimes)

Moderate certainty

Addresses: Helps the body clock know when to be sleepy at night

Why it may help: Going to bed and getting up at similar times each day, even on days off, helps your body know when it is time to sleep. A fixed wake time is the anchor that makes evening sleepiness more predictable.

How to apply it: Choose a wake-up time you can keep seven days a week. Keep weekend sleep times within about an hour of weeknights. Do not sleep in after a bad night.

Who it may suit: Most adults with sleep-onset trouble.

Precautions: If you work shifts or have a delayed body clock, a fixed schedule may need professional help.

^3,5,2

Sleep hygiene → Build a Healthy Sleep Schedule →

Go to bed when sleepy, and get up if you cannot sleep (stimulus control)

Moderate certainty

Addresses: Weakens the link between bed and being awake

Why it may help: If you are still awake after around 20 minutes, the NHS advises getting up, sitting somewhere comfortable, doing something relaxing such as reading or quiet music, and going back to bed when you feel sleepy. The AASM guideline suggests stimulus control as a single-component therapy for chronic insomnia (conditional recommendation).

How to apply it: Keep the bed for sleep. If you are awake, move to another room with dim light. Return only when sleepy. Repeat as often as needed and keep the wake-up time fixed.

Who it may suit: Adults who lie awake worrying or watching the clock.

Precautions: Keep the light dim and avoid screens while you are up. If you feel too sleepy to be safe, do not drive.

^3,11

CBT for insomnia →

Wind down in dim light and put screens away

Moderate certainty

Addresses: Helps the brain and body switch off

Why it may help: The NHS suggests not using phones, tablets or computers for an hour before bed. In a lab study, reading on a light-emitting e-reader before bed (versus a printed book) led to longer time to fall asleep, less evening sleepiness and suppressed melatonin. Ordinary room light before bedtime also suppressed melatonin in a lab study.

How to apply it: Dim the lights an hour before bed. Swap screens for a printed book, calm music or a podcast. If you must use a device, lower brightness and use night mode, though the studies read here did not test whether this removes the effect.

Who it may suit: Anyone who uses devices or bright light late in the evening.

Precautions: Lab studies were small and short; real-life effects vary. Avoid very engaging or upsetting content before bed.

^3,6,7

Relax before bed →

Write a specific to-do list for tomorrow

Low certainty

Addresses: Gets planning thoughts out of your head

Why it may help: In a sleep-lab trial of 57 healthy young adults, those who wrote a specific to-do list for 5 minutes before bed fell asleep faster than those who wrote about tasks already completed. The NHS also suggests writing a to-do list for the next day if you worry in bed.

How to apply it: Spend about 5 minutes, earlier than lights-out, writing the tasks you need to do in the next few days, as specifically as you can. Then close the notebook.

Who it may suit: People whose minds race with planning and worry at bedtime.

Precautions: The trial involved healthy young adults for a single night; it has not been tested over weeks in people with chronic insomnia.

^12,3

Make the bedroom quiet, dark and cool

Moderate certainty

Addresses: Removes physical barriers to dropping off

Why it may help: The NHS and NHLBI both advise a quiet, dark and cool room, with practical options such as earplugs, curtains, an eye mask and background sound. A review of the thermal environment found that heat exposure increases wakefulness and decreases slow wave and REM sleep in real-life bedding conditions.

How to apply it: Aim for a comfortably cool room, keep clocks out of view, and use curtains or an eye mask. Try what works for you rather than a fixed number.

Who it may suit: Everyone; especially useful in hot weather or noisy homes.

Precautions: Choose a temperature that is comfortable for you; heat and humidity in bed can disrupt sleep.

^3,5,13

Sleep hygiene →

Cut caffeine from the afternoon on

Moderate certainty

Addresses: Lets the evening sleepiness build normally

Why it may help: The NHLBI says the effects of caffeine can last up to 8 hours. In a randomized trial, a 400 mg dose taken even 6 hours before bedtime measurably disrupted sleep. The NHS advises avoiding tea and coffee for at least 6 hours before bed.

How to apply it: Move your last coffee, tea, cola or energy drink to the morning or early afternoon. Remember chocolate and some medicines contain caffeine.

Who it may suit: People who drink caffeine daily, especially after midday.

Precautions: If you cut down sharply you may get headaches; reduce gradually.

^5,2,8

Caffeine, alcohol and sleep →

Additional options

A warm bath or shower 1 to 2 hours before bed

Moderate certainty

Addresses: Speeds the drop in core body temperature that goes with falling asleep

Why it may help: A systematic review and meta-analysis found that a warm shower or bath at about 40 to 42.5 degrees C, taken 1 to 2 hours before bed for as little as 10 minutes, was linked with shorter sleep onset and better self-rated sleep. The NHLBI also lists a hot bath as an option.

How to apply it: Bathe or shower 1 to 2 hours before lights-out so your body has time to cool afterward.

Who it may suit: Most healthy adults who enjoy a bath.

Precautions: Avoid very hot water if you have heart disease, low blood pressure, are pregnant or are older and unsteady. Studies were few and varied.

^14,5

Regular daytime activity

Moderate certainty

Addresses: May shorten the time it takes to fall asleep

Why it may help: A meta-analysis of 66 studies found that regular exercise had small to medium beneficial effects on sleep onset latency and a moderate effect on sleep quality. The NHS advises getting active in the day but notes some people find exercise close to bedtime affects sleep; the NHS insomnia page suggests no exercise within 4 hours of bed.

How to apply it: Build up gradually. Choose a time that does not leave you wound up at night; mornings and afternoons work for many.

Who it may suit: Most adults, unless a clinician has advised otherwise.

Precautions: Check with a clinician before starting if you have a heart or lung condition, or are unwell or pregnant.

^15,3,2

Yoga → Tai chi →

Mental imagery distraction

Low certainty

Addresses: Keeps the mind busy so worries do not take over

Why it may help: In a controlled study of 41 people with insomnia, those taught to follow an engaging imagery task fell asleep faster on the test night than those given no instructions. Simply being told to distract yourself did not help.

How to apply it: Pick a calm, detailed scene or story you find interesting (for example a walk through a familiar place) and follow it in detail rather than trying to suppress thoughts.

Who it may suit: People with racing thoughts at bedtime.

Precautions: Single-night study with a small group; results may not carry over to long-term use.

⁴

Meditation →

Slow breathing and muscle relaxation

Low certainty

Addresses: Calms the body before sleep

Why it may help: The NHS lists meditation, breathing exercises and calming music as ways to relax before bed. NCCIH says relaxation techniques by themselves have a small amount of low-quality evidence for chronic insomnia, and that they are generally considered safe.

How to apply it: Try slow breathing with a longer out-breath, or tensing and releasing muscle groups from toes to head, for 10 to 20 minutes in bed or before.

Who it may suit: People who feel physically tense or anxious at night.

Precautions: If breathing exercises make you feel dizzy or anxious, stop and ease off.

^3,16

Breathwork → Progressive muscle relaxation → Relaxation for sleep →

Still being studied

Mindfulness meditation

Low certainty

Addresses: May improve sleep quality in people with sleep problems

Why it may help: A randomized trial of 49 older adults with moderate sleep disturbances found a 6-week mindfulness program (2 hours a week) improved a sleep quality score more than a sleep education program. However, the AASM said there was not enough evidence to recommend mindfulness by itself for insomnia, and the VA/DoD guideline reached a similar view (as summarized by NCCIH).

How to apply it: Join a structured program or follow a guided practice daily; results in studies came from regular practice over weeks.

Who it may suit: Adults who want a non-drug routine and are willing to practice.

Precautions: Few studies have looked at harms. If you have a trauma history or severe anxiety, choose a trained teacher.

^17,16

Meditation →

Acupuncture

Not enough evidence

Addresses: Possible help for insomnia symptoms

Why it may help: NCCIH reports a 2021 review of 11 studies (775 people) that suggested acupuncture may help insomnia, but the studies were small, varied and of low quality, and a 2019 VA/DoD guideline found not enough evidence to recommend for or against it.

How to apply it: If you try it, use a licensed practitioner and tell them about any medicines.

Who it may suit: People open to complementary care.

Precautions: Tell your clinician and the practitioner about any medicines or health conditions first.

¹⁶

Acupuncture →

Food & nutrition

Eating and drinking around bedtime

Large meals close to bedtime may make it harder to fall asleep, and the NHLBI says a light snack is fine. The NHS suggests a warm milky drink or herbal tea in place of caffeine. These are habit tips from health agencies rather than proven treatments.

Alcohol and nicotine should be avoided in the hour or two before bed, and caffeine for around 6 hours or more.

^3,5,2

Foods that have been studied

No food has been shown to cure sleep-onset trouble. A few have small studies, summarized below; all are low certainty.

Kiwifruit

Very low certainty

Addresses: Possible help with falling asleep

Why it may help: In a 4-week study of 24 adults with self-reported sleep problems who ate 2 kiwifruits an hour before bed, self-reported sleep onset time fell by about 35% and sleep efficiency rose. There was no placebo or comparison group.

How to apply it: Studied: two kiwifruits about an hour before bed for 4 weeks.

Who it may suit: Adults who like kiwifruit.

Precautions: Kiwifruit allergy and latex-fruit allergy are possible; avoid if you are allergic.

¹⁸

Kiwifruit →

Tart cherry juice

Very low certainty

Addresses: Possible modest effect on sleep time

Why it may help: A small randomized crossover trial of 20 volunteers found that tart cherry juice concentrate raised urinary melatonin and was linked to longer sleep time and better sleep efficiency than placebo. It did not directly test sleep-onset speed.

How to apply it: Studied: tart cherry juice concentrate twice daily for a week.

Who it may suit: Healthy adults who want a food-based option.

Precautions: Contains sugar; consider if you are diabetic. Sweet cherries (the page linked) are a different fruit from the tart cherries studied.

¹⁹

Sweet cherries →

Minerals and amino acids from food

Magnesium is found in nuts, seeds, whole grains, legumes and leafy greens. Trials of magnesium for sleep used supplements in older adults, not food, so food sources are not shown to speed sleep. Eating enough magnesium-rich foods is a sensible part of a balanced diet.

Bananas, almonds and oats are popular bedtime snacks. These have no good trials on sleep onset; treat them as a light-snack choice, not a remedy.

²⁰

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Melatonin

Moderate certainty

Studied form and route: Short-term oral supplement taken near bedtime

Intended outcome: Shorter time to fall asleep

Human evidence: A meta-analysis of 19 randomized trials (1,683 people with primary sleep disorders) found melatonin reduced sleep latency by about 7 minutes versus placebo, with a small improvement in sleep quality. NCCIH says it may help sleep-onset latency in people with insomnia, but two clinical practice guidelines recommended against using it for chronic insomnia.

Limits: Effects are modest. Products vary in strength and quality. Long-term safety has not been established.

Interactions and precautions: Can cause drowsiness. Interactions with other medicines are possible, so check with a pharmacist. Not for pregnancy, breastfeeding or children without medical advice; overdose in children is a concern.

^10,16

Melatonin for sleep → Circadian rhythm disorders →

Magnesium

Low certainty

Studied form and route: Oral supplements (studied in older adults)

Intended outcome: Possibly shorter time to fall asleep

Human evidence: A meta-analysis of 3 small trials (151 older adults) found about 17 minutes shorter sleep onset with magnesium, but all trials were at moderate-to-high risk of bias and the evidence was low to very low quality. One of these trials found improved sleep time, sleep efficiency and insomnia scores in elderly people with primary insomnia. NCCIH says there is very little research and reviewers called the studies inadequate for firm recommendations.

Limits: Small, short trials in older adults; not shown in younger adults.

Interactions and precautions: High supplement amounts can cause diarrhea, nausea and cramps; very high intakes can affect the heart. People with kidney disease should ask a doctor first. NCCIH gives a supplement upper limit of 350 mg for adults and teens 9 to 18.

^20,21,16

Magnesium for sleep → Magnesium →

Valerian

Low certainty

Studied form and route: Root extracts and teas

Intended outcome: Sleep quality

Human evidence: A systematic review of 16 trials (1,093 people) suggested valerian might improve sleep quality, but most studies had significant methodological problems and the summary showed publication bias. NCCIH says its value for insomnia has not been demonstrated, and the AASM recommended against valerian for chronic insomnia.

Traditional use: A traditional European herb used as a calming aid.

Limits: Doses and preparations varied greatly.

Interactions and precautions: Long-term safety is uncertain. May add to drowsiness from alcohol or sedating medicines. Avoid in pregnancy and breastfeeding unless advised.

^22,16

Valerian →

Chamomile

Low certainty

Studied form and route: Tea or extract

Intended outcome: Sleep quality

Human evidence: A meta-analysis of 12 trials found improved sleep quality scores with chamomile, but the single trial that measured insomnia severity found no significant change. NCCIH notes some people allergic to ragweed or related plants can react.

Traditional use: Widely used as a bedtime tea.

Limits: Small trials; some used extracts rather than tea.

Interactions and precautions: Allergy to ragweed and related plants (NCCIH). Check with a pharmacist if you take regular medicines.

^23,16

Chamomile → Chamomile tea →

Lavender aromatherapy

Low certainty

Studied form and route: Inhaled essential oil

Intended outcome: Sleep quality

Human evidence: NCCIH reports that a 2021 review of 16 studies (1,346 participants) suggested aromatherapy helped improve sleep quality and reduce symptoms in people with insomnia, but larger and more rigorous studies are needed.

Limits: Review covers aromatherapy in general; studies vary.

Interactions and precautions: Allergic reactions and skin irritation can occur; do not swallow essential oils; keep away from children and pets.

¹⁶

Lavender → Lavender oil →

Glycine

Not enough evidence

Studied form and route: Amino acid supplement taken before bed

Intended outcome: Subjective sleep quality

Human evidence: A review by researchers at an amino-acid manufacturer describes small trials in which glycine before bedtime improved subjective sleep quality in people with insomniac tendencies, plus rat data on body temperature. Independent confirmation is limited.

Limits: Small studies, with potential commercial bias.

Interactions and precautions: Not enough information for use in pregnancy or with certain medicines; ask a clinician.

²⁴

Glycine →

Kava and L-tryptophan (not suggested)

Evidence against

Studied form and route: Supplements

Intended outcome: None advised

Human evidence: NCCIH says very little research supports kava for insomnia and that it has been linked to serious liver injury; L-tryptophan supplements may cause life-threatening serotonin toxicity with some medicines.

Limits: Safety concerns outweigh the evidence.

Interactions and precautions: Avoid unless a clinician advises it.

¹⁶

Kava →

Therapies & care

Established professional care for persistent trouble falling asleep starts with cognitive behavioral therapy for insomnia (CBT-I). A clinician can also check for other causes and discuss medicines where appropriate. This page does not recommend medicines or doses, and you should not stop a prescribed medicine on your own.

CBT for insomnia (CBT-I)

High certainty

Psychological and behavioral therapy A structured program of stimulus control, sleep restriction, relaxation and changing unhelpful thoughts about sleep. The American College of Physicians strongly recommends it as the initial treatment for chronic insomnia, and the AASM strongly recommends multicomponent CBT-I. In a meta-analysis of 20 trials, time to fall asleep improved by about 19 minutes.

Who it may suit: Adults with insomnia lasting 3 months or longer, or shorter problems that keep coming back.

Precautions: Parts of CBT-I (such as limiting time in bed) can cause short-term sleepiness; take care driving, and work with a trained clinician or a validated program.

^9,25,11,26

CBT for insomnia → Insomnia →

Stimulus control

Moderate certainty

Behavioral technique Go to bed only when sleepy, leave the bed if awake for a while, and keep a fixed wake time. The AASM suggests it as a single-component therapy (conditional).

Who it may suit: People who lie awake frustrated in bed.

Precautions: The first weeks can be tiring; keep light dim and stay safe.

^11,3

CBT for insomnia →

Relaxation therapy

Low certainty

Psychological technique Breathing, muscle relaxation or guided practices. The AASM suggests relaxation therapy as a single-component therapy (conditional); NCCIH describes the evidence on its own as low quality.

Who it may suit: People who feel tense or keyed up at bedtime.

Precautions: Generally safe.

^11,16

Relaxation for sleep → Breathwork → Meditation →

Yoga and tai chi

Low certainty

Mind-body movement NCCIH says yoga and tai chi may help improve sleep quality but not necessarily insomnia; guidelines found insufficient evidence for yoga for insomnia.

Who it may suit: Adults who enjoy gentle movement.

Precautions: Choose a level that suits your health; injuries are possible.

¹⁶

Yoga → Tai chi →

Checking for other sleep disorders

Moderate certainty

Clinical assessment If you snore loudly, gasp at night, have restless legs, or a body clock that runs late, treating that problem is part of treating the sleep-onset difficulty.

Who it may suit: Anyone with those signs or with a persistent problem.

Precautions: Do not self-diagnose sleep apnea; see a clinician.

^1,2

Sleep apnea → Restless legs syndrome → Circadian rhythm disorders →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Alcohol close to bedtime

Moderate certainty

Why: It may help some people drop off, but a review found it increased sleep disruption in the second half of the night and reduced REM sleep at moderate and high doses.

Who it applies to: Anyone who uses a drink to relax. Risks are higher with sleep apnea or medicines that cause drowsiness.

Try instead: Wind down with warm herbal tea, reading or relaxation; if you drink, keep it well before bed.

^27,5

Caffeine, alcohol and sleep →

Caffeine in the afternoon and evening

Moderate certainty

Why: Caffeine effects can last up to 8 hours. In a trial, 400 mg taken 6 hours before bed still measurably disrupted sleep.

Who it applies to: Regular coffee, tea, cola and energy-drink users; people sensitive to caffeine.

Try instead: Switch to decaf or herbal tea after early afternoon.

^5,8

Nicotine in the evening

Moderate certainty

Why: Nicotine is a stimulant and can interfere with sleep. The NHS advises avoiding it for hours before bed.

Who it applies to: Smokers and vapers.

Try instead: If you want to quit, ask a pharmacist or clinician for support; avoid nicotine close to bedtime.

^5,2

Bright light and screens right before bed

Moderate certainty

Why: Lab studies found evening light exposure suppressed melatonin, and light-emitting e-readers delayed sleep onset compared with a printed book.

Who it applies to: Anyone who scrolls or watches in bed.

Try instead: Dim lights and put screens away for the last hour; use a printed book or audio.

^6,7,3

Large meals and hard exercise close to bedtime

Low certainty

Why: The NHLBI advises avoiding heavy meals within a few hours of bed and intense exercise in the hour before bed; the NHS says to avoid a big late meal and not exercise at least 4 hours before bed.

Who it applies to: Evening eaters and late-night gym-goers.

Try instead: Eat dinner earlier and keep any bedtime snack light; move exercise earlier.

^5,2

Personal triggers to check

Napping during the day when you cannot fall asleep at night

Low certainty

Why: Naps can reduce evening sleepiness. The NHLBI says to limit naps or take them earlier in the afternoon, for no more than 20 minutes, if you have trouble falling asleep at night; the NHS advises not napping.

Who it applies to: People with chronic sleep-onset trouble, shift workers and older adults.

Try instead: Try to skip naps for a couple of weeks; if you must nap, keep it short and early.

^5,2

Sleeping in after a bad night

Moderate certainty

Why: It shifts your body clock later and makes the next night's sleep-onset harder. The NHS advises sticking to your regular hours.

Who it applies to: Anyone catching up on weekends.

Try instead: Keep the same wake time and, if needed, plan a short early-afternoon nap.

^2,5

Medicines and conditions that disturb sleep

Moderate certainty

Why: Many medicines can cause insomnia; so can restless legs, pain, an overactive thyroid and menopause symptoms.

Who it applies to: People who started sleeping badly after a new medicine or health change.

Try instead: Ask your clinician or pharmacist to review it. Do not stop a prescribed medicine on your own.

Insomnia → Restless legs syndrome →

Products that need caution

Over-the-counter sleep aids used for long periods

Moderate certainty

Why: The NHS says pharmacy sleep products may contain valerian, lavender or an antihistamine; they cannot cure insomnia, may help for 1 to 2 weeks and should not be taken for longer; some cause drowsiness.

Who it applies to: Anyone using sleep products nightly, especially older adults and people who drive.

Try instead: Use them short-term only, check interactions and speak to a pharmacist; see CBT-I for lasting change.

Sleep supplements and natural aids → Medicine interactions →

Kava and L-tryptophan supplements for sleep

Moderate certainty

Why: NCCIH reports serious safety concerns: kava products have been linked to severe liver damage and L-tryptophan supplements may cause life-threatening serotonin toxicity when used with medicines that affect serotonin.

Who it applies to: Anyone considering them; especially with liver disease or antidepressant use.

Try instead: Choose lower-risk options and speak to a clinician first.

¹⁶

Kava →

Melatonin for children and teenagers without advice

Moderate certainty

Why: NCCIH notes over-the-counter melatonin may put children and teenagers at risk of accidental or intentional overdose, and reports increases in serious outcomes from melatonin ingestion in people aged 19 and under.

Who it applies to: Parents and young people.

Try instead: Keep it out of reach and check with a pediatrician before use.

¹⁶

Melatonin for sleep →

Unsupported claims

"Natural sleep aids work like sleeping pills"

Moderate certainty

Why: The evidence for herbs and supplements is mostly small, short or inconsistent; NCCIH says the evidence for other complementary approaches is either inconsistent or too limited to draw conclusions.

Who it applies to: Product labels and social media.

Try instead: Treat supplements as an optional extra, not a replacement for habits or CBT-I.

¹⁶

Sleep supplements and natural aids →

"Natural means safe"

Moderate certainty

Why: Valerian's long-term safety is uncertain (NCCIH), chamomile can trigger allergy in people sensitive to ragweed and related plants, and kava can cause liver injury.

Who it applies to: Anyone starting an herbal product.

Try instead: Check interactions and allergies; stop and seek help if you have side effects.

¹⁶

Common mistakes

Staying in bed and trying harder to sleep

Moderate certainty

Why: Effort and watching the clock increase alertness. The NHS advises not forcing sleep and getting up if awake after around 20 minutes.

Who it applies to: Anyone lying awake.

Try instead: Get up, do something quiet in dim light, and return when sleepy.

^3,11

Using sleep hygiene alone for long-term insomnia

Moderate certainty

Why: The AASM suggests clinicians not use sleep hygiene as a single-component therapy for chronic insomnia; stimulus control, sleep restriction, relaxation and full CBT-I have stronger support.

Who it applies to: People who have followed tips for months with little change.

Try instead: Ask your clinician about CBT-I, which is available in person and online.

^11,25

CBT for insomnia →

Evidence & safety

What the research shows

Health agencies agree that a regular schedule, a calming wind-down, less caffeine and alcohol, a quiet dark cool room and getting up when you cannot sleep are the first steps. For persistent difficulty, CBT-I has the strongest evidence and is recommended first by the American College of Physicians and the AASM. Supplements and herbs have smaller, lower-certainty evidence; melatonin shows a modest effect on sleep onset, while most other options are weakly supported.

Limits of the evidence

Many food and herb trials were small, short, and not placebo-controlled.
Lab studies of light and e-readers used small groups of healthy volunteers.
Studies measuring time to fall asleep rely heavily on self-report.
Several natural-aid reviews reported high risk of bias or publication bias.
Supplement products vary in strength and quality.

Precautions and interactions

Check supplements and herbs with a pharmacist if you take any medicine, especially blood thinners, antidepressants or sedating medicines.
Sedating products and alcohol together raise the risk of accidents.
Do not drive when sleepy.
Never stop a prescribed medicine because of sleep problems without speaking to your prescriber.

Life-stage considerations

Pregnancy and breastfeeding: avoid herbal sleep products and melatonin unless a clinician advises; use behavioral steps.
Children and teenagers: sleep needs differ; do not give melatonin or herbs without a pediatrician's advice.
Older adults: more sensitive to drowsiness and falls; review medicines with a clinician before adding sleep aids.

Warning signs

Loud snoring, gasping or breathing pauses at night.
Trouble sleeping with persistent low mood, hopelessness or thoughts of self-harm: seek help from a doctor or local emergency services.
Falling asleep during the day without warning, or nearly crashing while driving.
Sleep trouble that lasts for months or makes daily life hard.

Claim checks

Melatonin fixes difficulty falling asleep

Moderate certainty

A meta-analysis found about 7 minutes shorter sleep onset, a modest effect. Two guidelines recommended against it for chronic insomnia (as summarized by NCCIH).

^10,16

Blue-light filters on devices solve evening sleep problems

Not enough evidence

The studies read for this page show that light-emitting devices delay sleep onset; they did not test whether night-mode settings remove the effect. Turning devices off is the safer step.

^6,3

Alcohol helps you sleep

Moderate certainty

It may make dropping off easier but disrupts the second half of the night.

²⁷

Valerian is a proven sleep remedy

Low certainty

Evidence is inconsistent with methodological problems; the AASM recommended against valerian for chronic insomnia.

^22,16

Kiwifruit or tart cherry juice will put you to sleep

Very low certainty

Each has one small, short study without strong controls; they are not established treatments.

^18,19

Questions people ask

How long should it take to fall asleep?

Occasional slow nights are normal. MedlinePlus lists regularly taking more than 30 minutes to fall asleep as one sign that a sleep disorder may be present, which is a reason to talk with a clinician if it keeps happening.

What should I do if I cannot fall asleep?

The NHS advises not forcing it. If you are awake after around 20 minutes, get up, sit somewhere comfortable, do something relaxing like reading or listening to quiet music, and go back to bed when sleepy.

Does looking at my phone in bed really matter?

In a lab study, people reading on a light-emitting e-reader took longer to fall asleep than when reading a printed book. The NHS advises avoiding phones, tablets and computers for an hour before bed.

Does writing a to-do list help?

In one sleep-lab trial of 57 healthy young adults, writing a specific to-do list for 5 minutes before bed was linked to falling asleep faster than writing about completed tasks. The NHS also suggests this for bedtime worry.

Does a warm bath help?

A meta-analysis found a warm bath or shower 1 to 2 hours before bed, for as little as 10 minutes, was linked with shorter sleep onset and better sleep quality. Evidence is limited.

Is melatonin worth trying?

A meta-analysis found it shortened sleep onset by about 7 minutes on average. Long-term safety is not established, and guidelines have recommended against using it for chronic insomnia. Talk to a pharmacist or doctor first.

Can herbal teas such as chamomile help?

Chamomile showed improved sleep quality scores in a meta-analysis but no clear change in insomnia severity. A warm herbal tea is a reasonable caffeine-free bedtime drink for most people, but avoid it if you are allergic to ragweed or related plants.

Should I take magnesium?

Small trials in older adults suggest it might shorten sleep onset, but the evidence is low quality. High amounts can cause digestive upset, and people with kidney disease should ask a doctor first.

Can I catch up on sleep at the weekend?

The NHLBI advises keeping weekend sleep times within about an hour of weeknights, because large differences can disrupt the body clock. The NHS also advises against sleeping in after a bad night.

Is napping bad if I cannot fall asleep at night?

The NHLBI suggests limiting naps or taking them earlier in the afternoon, for no more than 20 minutes. The NHS advises avoiding naps if you have insomnia.

When should I see a doctor?

If changing your habits has not helped, you have had trouble sleeping for months, or it makes daily life hard to cope with, the NHS advises seeing a GP. Also seek advice for loud snoring, gasping or restless legs. A clinician may recommend CBT-I.

References

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Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015. PMID 25535358. source
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