Best of

Best Interventions for Sleep

Last updated Mon Jun 08 2026 00:00:00 GMT+0000 (Coordinated Universal Time)· 1 min read

In order of evidence and leverage

1. Consistent timing (free, highest leverage)

Same sleep and wake times, even weekends. Anchors circadian rhythm more than total hours. Seecircadian rhythm.

2. Morning light exposure (free)

10–30 minutes of outdoor light within an hour of waking. Even cloudy days. Seelight exposure.

3. Treat sleep apnea if present

The biggest single missable cause of bad sleep, hypertension, AFib, cognitive decline. Screen if any risk factors. See sleep apnea, AHI.

4. Cool sleeping environment

17–19°C (62–67°F) bedroom. Cooling mattress toppers (Eight Sleep, ChiliPad) for adults with budget. Or open window / fan.

5. Reduce evening light

Dim overhead lights after sunset. Warm-spectrum bulbs. Avoid bright kitchen / bathroom lights at night. Night-mode on screens (modest effect).

6. Avoid alcohol close to bedtime

Even one drink within 3 hours of bed suppresses REM and increases fragmentation. Disproportionately impacts sleep architecture.

7. Caffeine cutoff

Half-life ~5–6 hours. No caffeine after early afternoon for most adults. Genetic variation in CYP1A2 makes this individual.

8. CBT-I for insomnia

Cognitive behavioural therapy for insomnia is first-line for chronic insomnia. More effective and longer-lasting than sleeping medications. Apps (Sleepio, CBT-i Coach) make it accessible.

9. Melatonin (timing, not knockout)

Low-dose melatonin (0.3–1 mg) 30 minutes before desired bed for circadian shift. Higher doses don’t work better and cause grogginess.

10. Magnesium

Magnesium glycinate 300–400 mg 30–60 minutes before bed if deficient or noticing benefit. Don’t rely on it if sleep is poor for other reasons.

What to avoid

Benzodiazepines and Z-drugs as long-term treatment — fall risk, cognitive impairment, especially in older adults.
Alcohol "to relax" — counterproductive.
High-dose melatonin — supraphysiological; next-day grogginess.
Sleep-tracker obsession that increases anxiety about sleep (orthosomnia).
Forcing sleep — CBT-I’s stimulus-control component is the opposite of "try harder".