Better Sleep
Improve Your Sleep Quality
Good sleep quality is less about hitting a perfect number and more about falling asleep without a struggle, staying asleep, and waking up able to get on with your day. This page looks at the big picture of what actually moves the needle; the specific problems, such as falling asleep, waking in the night or the sleep schedule, have their own goal pages.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Keep a simple sleep diary for one to two weeks (bed and wake times, how long it took to fall asleep, night wakings, caffeine, alcohol, exercise) so you can see your own pattern instead of guessing.
- Fix the basics first: a bedroom that is dark, quiet and comfortably cool, caffeine kept to the earlier part of the day, and alcohol kept away from bedtime.
- Use a sleep tracker, if you have one, only as a rough guide; how rested you feel and how you function in the day matter more than the nightly score.
Be careful with
- Do not rely on alcohol to sleep. It can shorten the time to fall asleep but is linked to more disrupted sleep later in the night.
- Sleep supplements and herbal products can cause drowsiness and interact with medicines. Check with a pharmacist or doctor first, and avoid them in pregnancy, breastfeeding and for children unless a clinician advises.
- Do not drive or use machinery when sleepy, and never stop a prescribed medicine on your own because of sleep trouble.
- If a tracker's numbers make you anxious about sleep, take a break from looking at them.
Get help when
- Loud snoring, gasping or choking at night, or pauses in breathing that someone else notices; these can point to sleep apnea.
- Strong sleepiness in the daytime, or nearly falling asleep while driving, despite what seems like enough time in bed.
- An urge to move your legs that keeps you awake, or acting out dreams, sleepwalking or other unusual behavior in sleep.
- Poor sleep that has lasted for months, or comes with low mood, constant worry, pain or breathlessness.
- Sleep that stays poor even after you have sorted out the habits and environment on this page.
About Improve Your Sleep Quality
What this goal means
Sleep quality is the overall experience of your sleep: how easily you fall asleep, how well you stay asleep and how you feel afterward. In 2017 a panel convened by the National Sleep Foundation reviewed 277 studies and agreed that sleep latency (time to fall asleep), the number of awakenings longer than 5 minutes, time awake after falling asleep and sleep efficiency are appropriate indicators of good sleep quality across the lifespan. They found less agreement about sleep stages or naps as measures of quality.
Sleep efficiency is simply the share of your time in bed that you actually spend asleep. This page is about that continuity and about the everyday factors behind it.
1What it can feel like
Poor sleep quality can feel like lying awake for a long time, waking several times, lighter or unrefreshing sleep, or getting enough hours but still feeling flat in the morning. Some people sleep well by any measure but are worried that they do not, and checking sleep data every morning can add to that worry.
Occasional bad nights are normal. A pattern that affects your days is the thing to look at.
1,2What can make it harder
A bedroom that is too hot, cold or noisy is a common factor. A review of the thermal environment found that heat or cold exposure increases wakefulness and reduces slow-wave and REM sleep, and a review of noise found that noise disturbs sleep and causes daytime sleepiness.
Habits matter as well: caffeine taken even 6 hours before bed measurably disturbed sleep in a home study, alcohol is linked to more disrupted sleep in the second half of the night, and an irregular routine or long periods awake in bed can weaken the link between bed and sleep. Stress, pain, some medicines and untreated sleep disorders can also be behind it.
3,4,5,6,7Conditions that can be behind it
If sleep stays poor despite good habits, it is worth asking a clinician about sleep apnea, restless legs syndrome, insomnia, pain, mood or anxiety problems, and the effect of medicines. Treating the cause often does more than any change to the bedroom.
7,8Realistic expectations
Habit changes usually take a couple of weeks to show, and no one sleeps perfectly every night. For persistent insomnia, cognitive behavioral therapy for insomnia (CBT-I) has the strongest evidence and is recommended first by major guidelines. A trial-based meta-analysis found it improved sleep efficiency and sleep onset time on average, which is a useful change rather than an instant one.
A supplement is unlikely to rescue sleep that is being disturbed by habits, the bedroom or an untreated sleep disorder.
9,10,11Who this applies to
Adults who want better sleep overall and are not sure where to start. For the specific problems, use the neighbouring goals: falling asleep, staying asleep, falling back asleep, waking too early, waking rested, a regular schedule, winding down, shift work and jet lag. Children, teenagers, pregnant people and older adults have different needs; see the life-stage guide.
12Related conditions and symptoms
Insomnia → Sleep apnea → Restless legs syndrome → Parasomnias → Teeth grinding at night → Sleep paralysis →
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
- Keep a sleep diary for one to two weeks to see your pattern.
- Fix the bedroom: dark, quiet and comfortably cool.
- Move caffeine to the earlier part of the day and keep alcohol well away from bedtime.
- Keep a steady wake time and use the bed for sleep; get up if you are awake for a long time.
Optional additions
- Be active most days and notice how late, hard exercise affects you.
- Add a calm wind-down routine.
- If you use a tracker, check it weekly rather than every morning.
- Talk to a pharmacist before trying a supplement.
What to track
- Time to fall asleep, number of night wakings and wake time.
- How rested you feel and how you function in the day.
- Caffeine, alcohol, exercise timing and any new medicines or supplements.
When to reassess
Give changes about two weeks. If sleep is still poor, or it has already lasted for months, see a clinician and ask about CBT-I and about checking for sleep apnea or other causes.
When to seek professional support
- See a doctor for loud snoring, gasping, severe daytime sleepiness or restless legs.
- Ask about CBT-I; many programs are available online as well as in person.
- Seek help promptly if poor sleep comes with low mood or thoughts of self-harm.
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
Make the bedroom dark, quiet and comfortably cool
Moderate certaintyAddresses: Fewer disturbances during the night
Why it may help: The thermal environment review found that heat exposure increases wakefulness and reduces slow-wave and REM sleep, and that bedding and clothing matter for staying comfortable in the cold. A major review of environmental noise found that it disturbs sleep. The NHLBI also advises a quiet, relaxing, cool bedroom.
How to apply it: Check the room at bedtime: block light, reduce or mask noise (earplugs or steady background sound are options some people like), choose bedding that suits the season and avoid a stuffy room.
Who it may suit: Almost everyone, especially light sleepers and people in hot climates or noisy streets.
Precautions: If you use earplugs, make sure you can still hear smoke alarms and, if you care for someone, their calls.
3,4,12Keep caffeine to earlier in the day
Moderate certaintyAddresses: Less disturbance of the first hours of sleep
Why it may help: In a home study, 400 mg of caffeine taken even 6 hours before bedtime had significant effects on sleep disturbance compared with placebo, which supports the usual advice to avoid substantial caffeine for at least 6 hours before bed.
How to apply it: Move coffee, strong tea, cola and energy drinks to the morning or early afternoon. Remember that chocolate and some medicines also contain caffeine.
Who it may suit: Regular caffeine users and people who are sensitive to caffeine.
Precautions: Cutting caffeine suddenly can cause headaches for a few days; reduce gradually.
5,12Keep alcohol away from bedtime
Moderate certaintyAddresses: Less fragmented second half of the night
Why it may help: A review of studies in healthy volunteers found that alcohol shortens the time to fall asleep but increases sleep disruption in the second half of the night, and reduces REM sleep at moderate and high doses.
How to apply it: If you drink, do it well before bed and in small amounts, and do not use alcohol as a sleep aid.
Who it may suit: Anyone who uses a drink to wind down.
Precautions: Alcohol together with sedating products raises the risk of accidents and breathing problems in sleep. Talk to a clinician if you feel you need alcohol to sleep.
6,12Be active regularly, and be smart about the timing
Low certaintyAddresses: Better sleep for most people, with some limits close to bedtime
Why it may help: A systematic review and meta-analysis of 23 studies of a single evening session in healthy adults did not support the idea that evening exercise harms sleep; if anything it found small gains in slow-wave sleep. It did note that sleep onset, total sleep time and sleep efficiency might be impaired after vigorous exercise ending within about an hour of bedtime, and that findings were sensitive to a single study.
How to apply it: Move most days, and if you train in the evening keep very hard sessions from ending right at bedtime. Notice your own response and adjust.
Who it may suit: Healthy adults. Some people feel wired after late hard exercise; others sleep better.
Precautions: The review covered healthy adults and single sessions, not long-term training. Check with a clinician before starting vigorous exercise if you have a heart condition or other health concern.
13Use the bed for sleep and get up if you are awake for a long time
Moderate certaintyAddresses: Strengthens the link between bed and sleep
Why it may help: The AASM guideline suggests stimulus control as a single-component therapy for chronic insomnia (a conditional recommendation). In practice this means going to bed when sleepy and getting up if awake for a while, rather than lying there frustrated.
How to apply it: Keep screens and work out of bed. If you are awake for about 20 minutes, get up, do something quiet in dim light and return when sleepy. The specific steps are on the fall-asleep and fall-back-asleep pages.
Who it may suit: Adults who spend a lot of time awake in bed.
Precautions: Keep the lights low and stay safe if you are tired.
11,7Additional options
Aim for consistent bed and wake times
Moderate certaintyAddresses: More predictable sleepiness at night
Why it may help: Health agencies such as the NHLBI advise a consistent sleep schedule, including on weekends. The detailed timing, light and regularity advice lives on the schedule page so it is not repeated here.
How to apply it: Choose a wake time you can keep most days and let bedtime follow it.
Who it may suit: Most adults.
Precautions: People who work shifts or have a delayed body clock may need individual advice.
12Build a Healthy Sleep Schedule → Manage Sleep Around Shift Work →
Wind down before bed
Low certaintyAddresses: An easier shift from the day to sleep
Why it may help: The NHLBI and other health agencies recommend a relaxing routine before bed. The wind-down methods themselves are covered on the relaxation page.
How to apply it: Choose a regular, calm, 30 to 60 minute routine you enjoy.
Who it may suit: People whose mind is busy at bedtime.
Precautions: Avoid emotionally upsetting content right before sleep.
12Ask whether a medicine or health problem is in the way
Moderate certaintyAddresses: Finding a fixable cause
Why it may help: The NHS lists pain, anxiety, depression, some medicines and breathing problems among common causes of sleep trouble. A clinician can look for these and for sleep apnea or restless legs syndrome.
How to apply it: Bring your sleep diary and a list of medicines and supplements to an appointment.
Who it may suit: Anyone whose sleep stays poor despite good habits.
Precautions: Do not stop or change a prescribed medicine without talking to your prescriber.
7,8Still being studied
CBT for insomnia (CBT-I)
High certaintyAddresses: More sleep efficiency and shorter time to fall asleep in people with insomnia
Why it may help: A systematic review and meta-analysis of randomized trials found that CBT-I improved sleep outcomes in adults with chronic insomnia. The American College of Physicians recommends it as the first treatment, and the AASM recommends multicomponent CBT-I.
How to apply it: Look for a trained clinician or a validated online program.
Who it may suit: Adults whose poor sleep has lasted three months or more or keeps coming back.
Precautions: Parts of CBT-I, such as limiting time in bed, can cause short-term sleepiness; take care when driving.
9,10,11Magnesium supplements
Very low certaintyAddresses: Possible shorter time to fall asleep in older adults
Why it may help: A systematic review and meta-analysis of three small randomized trials (151 older adults) found about 17 minutes shorter sleep onset with oral magnesium compared with placebo, but all trials had moderate to high risk of bias and the quality of evidence was low to very low.
How to apply it: Studied as oral magnesium; ask a clinician or pharmacist before using it. See the magnesium page for forms and safety.
Who it may suit: Older adults with insomnia symptoms, based on very limited data.
Precautions: Magnesium can cause diarrhea and is a concern in kidney disease; it can interact with some medicines. Check first.
14Food & nutrition
Eating and drinking around bedtime
The NHLBI advises avoiding large meals, caffeine and alcohol close to bedtime, and the NHS suggests a warm milky drink or herbal tea instead of caffeine. These are habit tips from health agencies rather than proven treatments.
A review found that alcohol shortens the time to fall asleep but disrupts the second half of the night, and a home trial found that 400 mg of caffeine had a measurable effect on sleep even 6 hours before bed.
12,7,6,5What about sleep foods?
No food has been shown to improve overall sleep quality on its own. For individual foods studied for falling asleep, such as kiwifruit, see the fall-asleep page, which keeps those small studies in context.
Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Melatonin
Moderate certaintyStudied form and route: Short-term oral supplement
Intended outcome: Slightly shorter time to fall asleep and a small gain in total sleep time
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 and increased total sleep time by about 8 minutes compared with placebo, with a small improvement in overall sleep quality.
Limits: The effect is modest, doses and products vary, and the trials included both adults and children with sleep disorders. Long-term safety is not established.
Interactions and precautions: Can cause drowsiness and may interact with medicines. Not for pregnancy, breastfeeding or children without medical advice.
15Magnesium
Very low certaintyStudied form and route: Oral supplement
Intended outcome: Possible shorter time to fall asleep in older adults
Human evidence: A meta-analysis of three small randomized trials in 151 older adults found about 17 minutes shorter sleep onset with magnesium than placebo, with total sleep time not significantly changed.
Limits: All trials had moderate to high risk of bias and the certainty of evidence was low to very low. Results do not apply to younger adults.
Interactions and precautions: Diarrhea is common with some forms; avoid or ask first with kidney disease or when taking certain medicines.
14Herbal teas and herbs (chamomile, valerian, lavender, others)
Not enough evidenceStudied form and route: Teas, capsules, aromatherapy
Intended outcome: Relaxation and wind-down
Traditional use: Chamomile, valerian and lavender have a long traditional use as evening calming herbs.
Limits: This page did not review individual herb trials. The NHS notes that herbal products sold for sleep can help for a short time but cannot cure insomnia; see the comparison page for the detail.
Interactions and precautions: Herbs can cause drowsiness, allergic reactions or interactions with medicines; avoid in pregnancy and breastfeeding unless advised.
7Sleep supplements and natural aids → Chamomile → Valerian → Lavender →
Therapies & care
Established professional care for persistent poor sleep starts with an assessment and, for insomnia, cognitive behavioral therapy for insomnia (CBT-I). A clinician can also check for sleep apnea, restless legs syndrome and medicine effects. 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 certaintyPsychological and behavioral therapy A structured program that combines stimulus control, sleep restriction, relaxation and changing unhelpful thoughts about sleep. The American College of Physicians recommends it as the initial treatment for chronic insomnia, and the AASM recommends multicomponent CBT-I.
Who it may suit: Adults with insomnia lasting three months or more, or shorter problems that keep returning.
Precautions: Limiting time in bed can cause short-term sleepiness; take care driving and work with a trained clinician or validated program.
9,10,11Assessment for sleep apnea
Not enough evidenceMedical assessment Loud snoring, gasping or pauses in breathing, and daytime sleepiness are reasons to ask for a sleep assessment. Treatment is directed by a clinician.
Who it may suit: People with snoring, witnessed breathing pauses, morning headaches or unexplained sleepiness.
Precautions: Alcohol and sedating products can worsen breathing during sleep.
7,8Sleep tracking with professional guidance
Low certaintySelf-monitoring tool Consumer trackers can give a rough picture of when you sleep and wake. In one laboratory comparison most devices detected sleep well but were less accurate at detecting wake, and stage readings were inconsistent. A paper diary is a good alternative.
Who it may suit: People who find data motivating and are not made anxious by it.
Precautions: Stop or pause tracking if it increases worry about sleep. A tracker cannot diagnose a sleep disorder.
16,2Sleep and recovery approaches
Not enough evidenceLifestyle support Our sleep and recovery topic collects ideas for rest, activity and recovery that sit alongside the sleep habits above.
Who it may suit: Active people balancing training and rest.
Precautions: Check with a clinician if you have health conditions.
13What 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 as a sleep aid
Moderate certaintyWhy: A review of studies found that although alcohol shortens sleep onset, it increases sleep disruption in the second half of the night and reduces 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 sedating medicines.
Try instead: Wind down with a calming routine; if you drink, keep it well before bed.
6Caffeine in the afternoon and evening
Moderate certaintyWhy: In a home study, 400 mg of caffeine 6 hours before bedtime still disturbed sleep compared with placebo.
Who it applies to: Coffee, tea, cola and energy-drink users; caffeine-sensitive people.
Try instead: Switch to decaf or herbal tea after early afternoon.
5,12Nicotine in the evening
Moderate certaintyWhy: Nicotine is a stimulant, and the NHS advises avoiding it for several hours before bed.
Who it applies to: Smokers and vapers.
Try instead: Ask a pharmacist or clinician for help with quitting; avoid nicotine close to bedtime.
7,12A bedroom that is too hot, bright or noisy
Moderate certaintyWhy: Heat exposure increases wakefulness and reduces slow-wave and REM sleep, and environmental noise disturbs sleep.
Who it applies to: Hot climates, city apartments, shared bedrooms.
Try instead: Cool, darken and quiet the room; adjust bedding to the season.
3,4Lying awake in bed for long periods
Moderate certaintyWhy: Spending long stretches awake in bed can weaken the link between bed and sleep; stimulus control is a recommended behavioral approach.
Who it applies to: People who worry or watch the clock in bed.
Try instead: Get up after about 20 minutes, do something quiet in dim light and go back when sleepy.
11,7Personal triggers to check
Very hard exercise ending right at bedtime
Low certaintyWhy: A meta-analysis found that evening exercise did not generally harm sleep, but sleep onset, total sleep time and sleep efficiency might be impaired after vigorous exercise ending within about an hour of bedtime.
Who it applies to: People who feel wired after late intense workouts.
Try instead: Finish hard sessions earlier or switch to something gentler in the evening.
13Medicines and substances that disturb sleep
Moderate certaintyWhy: The NHS lists some medicines among common causes of insomnia.
Who it applies to: Anyone who started a new medicine around the time sleep got worse.
Try instead: Ask your prescriber or pharmacist; do not stop a prescribed medicine yourself.
7Untreated sleep disorders
Moderate certaintyWhy: Sleep apnea, restless legs syndrome and insomnia can all lower sleep quality and will not respond to bedroom changes alone.
Who it applies to: People who snore loudly, gasp at night or have restless legs.
Try instead: See a clinician for assessment.
7,8Products that need caution
Over-the-counter sleep aids used for long periods
Moderate certaintyWhy: The NHS says pharmacy sleep products may contain valerian, lavender or an antihistamine, 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 short-term only, check interactions with a pharmacist, and look at CBT-I for lasting change.
7Expecting a gadget or supplement to fix sleep
Moderate certaintyWhy: Trackers measure sleep; they do not improve it. Supplements have modest, low-certainty effects compared with habit change and CBT-I.
Who it applies to: Anyone shopping for a quick fix.
Try instead: Start with the environment and habits; use products as a small extra.
16,9,15Unsupported claims
Claim: you must hit eight hours or a high sleep score every night
Moderate certaintyWhy: The National Sleep Foundation panel defined good sleep quality by sleep latency, awakenings, time awake after sleep onset and sleep efficiency, not by one score or by sleep stages, and found little agreement on stage-based measures.
Who it applies to: Anyone worried by a tracker score.
Try instead: Look at how you feel and function and at the pattern over weeks.
1,16Claim: wearable sleep stage numbers are accurate
Moderate certaintyWhy: In a lab comparison with polysomnography in 34 healthy young adults, most consumer devices detected sleep well but were weaker at detecting wake and sleep stage readings were inconsistent.
Who it applies to: Wearable and bedside tracker users.
Try instead: Treat sleep stages as a rough estimate, not a diagnosis.
16Common mistakes
Checking the sleep tracker obsessively (orthosomnia)
Low certaintyWhy: The term orthosomnia was introduced in a clinical article for people who became preoccupied with getting perfect sleep data, and in whom the worry itself was affecting their sleep. Evidence beyond case descriptions is limited.
Who it applies to: People who check scores each morning and feel worse.
Try instead: Take a break from the data; use the diary and how you feel instead.
2Sleeping in to make up for a bad night
Moderate certaintyWhy: Irregular wake times make it harder for the body clock to settle; consistent timing is a core piece of health agency advice.
Who it applies to: People with a poor night who sleep late the next day.
Try instead: Get up at your usual time and keep a gentle day.
12Treating one bad night as a crisis
Low certaintyWhy: Occasional poor nights are normal, and worry about sleep can itself make sleep harder.
Who it applies to: Anyone who monitors sleep closely.
Try instead: Keep your routine and give changes a couple of weeks.
7Evidence & safety
What the research shows
Health agencies agree on the foundations of better sleep: a consistent routine, a dark, quiet and comfortable bedroom, less caffeine and alcohol near bedtime, and getting up if you are awake for a long time. CBT-I has the strongest evidence for persistent insomnia. Supplements such as melatonin and magnesium have modest, lower-certainty effects. Consumer trackers detect sleep reasonably well but are weaker at detecting wake and sleep stages.
Limits of the evidence
- Many environmental and exercise findings come from lab or short studies in healthy adults.
- The evening exercise review's moderating effects disappeared after removing a single study.
- The magnesium meta-analysis covered three small trials in older adults with high risk of bias.
- Tracker comparisons used small groups of young, healthy adults, and orthosomnia is described mainly in clinical reports.
- Supplement products vary in strength and quality.
Precautions and interactions
- Check supplements and herbs with a pharmacist if you take any medicine.
- Sedating products and alcohol together raise the risk of accidents.
- Do not drive when sleepy.
- Never stop a prescribed medicine because of sleep trouble without speaking to your prescriber.
Life-stage considerations
- Pregnancy and breastfeeding: use behavioral steps first; avoid herbal sleep products and melatonin unless a clinician advises.
- 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.
- Severe daytime sleepiness or nearly falling asleep while driving.
- Poor sleep together with persistent low mood or hopelessness: seek help from a doctor or emergency services if you have thoughts of self-harm.
- Acting out dreams, violent movements in sleep or other unusual behavior.
Claim checks
A sleep tracker can tell you exactly how well you slept
Moderate certaintyDevices were good at detecting sleep but weaker at detecting wake, and stage readings were inconsistent in a lab comparison.
16A nightcap helps you sleep better
Moderate certaintyAlcohol can shorten sleep onset but a review found more disrupted sleep in the second half of the night and less REM sleep at moderate and high doses.
6Exercising in the evening always ruins sleep
Low certaintyA meta-analysis of 23 studies did not support this, though vigorous exercise ending within about an hour of bedtime might impair sleep onset and efficiency.
13Melatonin is a cure for poor sleep
Moderate certaintyA meta-analysis found a modest benefit: about 7 minutes shorter sleep onset.
15Magnesium reliably improves sleep
Very low certaintyOnly a few small trials in older adults, with low to very low certainty.
14Questions people ask
What counts as good sleep quality?
A National Sleep Foundation expert panel agreed that sleep latency, awakenings longer than 5 minutes, time awake after falling asleep and sleep efficiency are appropriate indicators of good sleep quality. How rested you feel and how you function in the day matter too.
What is sleep efficiency?
It is the share of the time you spend in bed that you are actually asleep. Spending long stretches awake in bed lowers it.
What is orthosomnia?
A term introduced in a clinical article for people who become preoccupied with achieving perfect sleep data from a tracker, to the point that the worry affects their sleep. If tracking makes you anxious, take a break.
Are sleep trackers accurate?
In a lab comparison of consumer devices with polysomnography, most detected sleep well but were less reliable for waking periods and sleep stages. Use them as a rough guide.
Is it bad to exercise in the evening?
A meta-analysis of 23 studies in healthy adults did not support that idea, though very hard exercise ending within about an hour of bedtime might make it harder to fall asleep. Notice your own response.
How late is too late for caffeine?
In a home study, 400 mg of caffeine even 6 hours before bedtime still disturbed sleep. Many people do better with caffeine in the morning or early afternoon.
Does alcohol help me sleep?
It may help you drop off, but a review found more disrupted sleep in the second half of the night and reduced REM sleep at moderate and high doses.
Do sleep supplements work?
Effects are modest. Melatonin shortened sleep onset by about 7 minutes in a meta-analysis, and magnesium evidence is limited to a few small trials in older adults. Habits and CBT-I have stronger evidence. See the supplements comparison page for more.
How long until I notice a difference?
Habit changes often take about two weeks to show. If you are not improving, or poor sleep has lasted for months, see a clinician.
When should I see a doctor?
For loud snoring, gasping, strong daytime sleepiness, restless legs, unusual behavior in sleep, low mood, or sleep problems lasting months.
References
- Ohayon M, Wickwire EM, Hirshkowitz M, et al. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health. 2017;3(1):6-19. PMID 28346153. source
- Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: Are Some Patients Taking the Quantified Self Too Far? J Clin Sleep Med. 2017;13(2). PMID 27855740. Clinical article; no abstract on PubMed. source
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- NHS. Insomnia. source
- MedlinePlus. Sleep Disorders. source
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- Qaseem A, Kansagara D, Forciea MA, et al. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2016. PMID 27136449. source
- Edinger JD, Arnedt JT, Bertisch SM, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline. J Clin Sleep Med. 2021. PMID 33164742. source
- NHLBI. Healthy Sleep Habits. source
- Stutz J, Eiholzer R, Spengler CM. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Med. 2019;49(2):269-287. PMID 30374942. source
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21:125. PMID 33865376. source
- Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013. PMID 23691095. source
- Chinoy ED, Cuellar JA, Huwa KE, et al. Performance of seven consumer sleep-tracking devices compared with polysomnography. Sleep. 2021;44(5):zsaa291. PMID 33378539. source
Related on AlternativeMed
Related goals
Fall Asleep Faster → Stay Asleep Through the Night → Fall Back Asleep After Waking → Stop Waking Up Too Early → Wake Up Feeling Rested → Build a Healthy Sleep Schedule → Relax Before Bed → Manage Sleep Around Shift Work → Adjust to Jet Lag →
Ingredients, foods and supplements
Melatonin for sleep → Magnesium for sleep → Chamomile → Valerian → Lavender → Glycine →
Research, safety and claim-check resources
Sleep hygiene → How sleep works → Sleep supplements and natural aids → Caffeine, alcohol and sleep → CBT for insomnia → Sleep and recovery → Sleep at different life stages → Sleep safety and when to get help → Sleep research and evidence →