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101 Sleep Interventions

Comprehensive sleep interventions that can be used to improve sleep quality, reduce sleep onset time, regulate the sleep-wake cycle, and promote relaxation. pick your fav and create your personalized routine.
Best nootropic: sleep
Best stress relief: sleep
Best trauma release: sleep
Best immune booster: sleep
Best hormone augmentation: sleep
Best emotional stabilizer: sleep
- Dr Andrew Huberman (HB)

“If you can’t tell what you desperately need, it’s probably sleep.”

Summary of 101 Sleep Interventions

Here is a summary of 101 interventions and treatments that can help improve your sleep quality and reduce sleep onset time. Each intervention includes its goal(s), rationale, risk analysis, efficacy score, effort score, time score, synergy score, synergy explanation, best for, best practices, routine, suggested products, and average cost.
The interventions are diverse and range from simple relaxation techniques like deep breathing exercises and counting slowly from 1-10 to more complex interventions like hypnosis and cognitive behavioral therapy for insomnia (CBT-I). Some noteworthy additions to the list include biohacking the sleep environment, cold exposure/thermoregulation, and grounding/earthing.
Most interventions have a low-risk profile, but some may require significant time commitment and effort, while others may conflict with certain medications or supplements. Always consult with a healthcare provider before starting any new treatment or supplement regimen.
For those looking for natural sleep aids, interventions like herbal supplements (valerian, chamomile, etc.), L-Theanine supplements, and essential oil supplements (e.g. lavender oil capsules) may be worth exploring.
Light exposure and light exposure management are also effective interventions, with regular exposure to natural light helping regulate your body's natural sleep-wake cycle. Light exposure management involves exposing yourself to natural light during the day and limiting exposure to artificial light at night.
These interventions, along with the previously listed ones, can work synergistically with other sleep interventions to promote good sleep habits and thoughts. Please refer to the full table of interventions for more details and best practices.
Additionally, This table includes interventions such as light therapy, limiting electronic use before bed, listening to white noise, a low-caffeine diet, low-intensity exercise, lowering bedroom temperature, magnesium supplements, meditation and mindfulness, music therapy, neurofeedback therapy, and NuCalm. Each intervention has a different level of risk and efficacy, and some may require the guidance of a healthcare professional. Please refer to the full table for more information on each intervention and its best practices.
Sleep Tips and Hacks
1
Goal(s)
Synergy Score (1-3)
Time Score (1-5)
Effort Score (1-5)
Efficacy Score (1-5)
Intervention/Treatment
Search
Intervention/Treatment
Fav
Goal(s)
Rationale
Risk Analysis
Efficacy Score (1-5)
Effort Score (1-5)
Time Score (1-5)
Synergy Score (1-3)
Synergy Explanation
Best For
Best Practices
Routine
Suggested Products
Average Cost
1
5-HTP Supplements
1
Reduce Sleep Onset Time
Improve Sleep Quality
5-HTP is a precursor to serotonin, a neurotransmitter that can promote sleep and mood regulation.
Medium: While generally safe, 5-HTP can interact with certain medications and cause side effects like stomach upset and nausea. Consult with a healthcare provider before starting a new supplement regimen.
3
1
3
1
Generally not combined with other sleep aids due to the risk of excessive sleepiness.
Those with trouble sleeping or mood disorders
Follow dosage instructions on the product label
Nightly, before bed
5-HTP supplements
$10 - $30 for a month's supply
2
Acupuncture
Improve Sleep Quality
Reduce Insomnia
Acupuncture has been used in traditional Chinese medicine to balance the body's energy flow, and it may help to improve sleep quality.
Medium: Generally safe when performed by a trained practitioner, but there are risks of infection or injury if performed improperly.
3
3
3
1
Acupuncture can be used in conjunction with sleep hygiene practices, but there isn't strong evidence that it enhances the effects of other sleep treatments.
Those open to alternative treatments, chronic insomnia sufferers
Seek treatment from a trained, certified practitioner
Regular sessions as advised by the practitioner
N/A
$60 - $120 per session
3
Adjust Diet
Reduce Sleep Onset Time
Improve Sleep Quality
Certain foods can promote better sleep, while others (like caffeine and alcohol) can disrupt sleep
Low-Medium: Changing diet can be challenging for some and should be done in a healthy and balanced way.
4
3
2
3
Supports almost all other sleep interventions
Everyone
Eat a balanced diet, limit caffeine and alcohol, and avoid eating large meals close to bedtime
Daily
N/A
Free - Varies depending on diet changes
4
Adjusting Sleep Schedule
Reduce Sleep Onset Time
Regulate Sleep Cycle
Going to bed and waking up at the same time each day can help regulate the body's natural sleep-wake cycle
Low: This is a low-risk intervention
4
3
2
3
Supports almost all other sleep interventions
Everyone
Try to go to bed and wake up at the same times each day, even on weekends
Daily
N/A
Free
5
Aerobic Exercise
Reduce Sleep Onset Time
Improve Sleep Quality
Regular exercise can help regulate the body's natural sleep-wake cycle
Low: This is a generally safe intervention, but individuals with certain health conditions should consult with a healthcare provider before starting a new exercise program.
4
3
3
3
Supports almost all other sleep interventions
Everyone
Aim for at least 30 minutes of moderate aerobic exercise most days of the week, but avoid intense exercise close to bedtime
Daily
N/A
Free - Varies depending on gym memberships, fitness equipment, etc.
6
Antidepressants
Reduce Sleep Onset Time
Treat Insomnia Related to Depression
Some antidepressants can help with sleep, particularly in those with depression
High: Antidepressants can have serious side effects and should only be used under the supervision of a healthcare provider.
3
1
4
1
Not generally combined with other sleep aids due to risk of excessive sleepiness
Those with depression-related insomnia
Use only as directed by a healthcare provider
As directed
Various prescription medications
Varies
7
Aromatherapy
Improve Sleep Quality
Reduce Sleep Anxiety
Aromatherapy with certain scents (e.g., lavender) can promote relaxation and sleep.
Low: Certain essential oils may cause allergic reactions or irritations; proper dilution is necessary.
2
1
2
1
Aromatherapy can be used with other sleep hygiene practices, but does not necessarily enhance the effects of other sleep treatments.
Those with mild sleep issues or trouble relaxing
Use in a well-ventilated area and avoid contact with skin
Nightly, as needed
Essential oil diffusers, Lavender essential oil
$10 - $50
8
Aromatherapy (Lavender)
Improve Sleep Quality
Reduce Stress
The scent of lavender is commonly associated with relaxation and improved sleep.
Low: Allergic reactions to the scent or skin contact with essential oils can occur in some individuals. Always dilute essential oils and never ingest them.
3
1
2
1
Aromatherapy can be used with other sleep hygiene practices, but does not necessarily enhance the effects of other sleep treatments.
Everyone
Use in a diffuser or add a few drops to a warm bath before bed
Nightly, as needed
Lavender essential oil, diffuser
$15 - $30
9
Aromatherapy (Lavender)
Improve Sleep Quality
Promote Relaxation
Some people find the scent of lavender to be calming and conducive to sleep.
Low: This is a low-risk intervention
2
1
1
1
Generally not combined with other sleep interventions
Those who enjoy the scent of lavender
Use as directed
Nightly, before bed
Lavender essential oil, lavender-scented candles, or lavender-infused products
$5 - $50 depending on product
10
Ashwagandha
Improve Sleep Quality
Reduce Stress
An adaptogen in Ayurvedic medicine, Ashwagandha has been used to reduce stress and improve sleep.
Medium: Always consult a healthcare provider before starting any herbal supplementation. Potential side effects include gastrointestinal upset, decreased blood sugar levels, and possible interaction with other medications.
3
1
3
2
Ashwagandha can work synergistically with other stress reduction methods and sleep hygiene practices.
Those with stress-related insomnia
Follow the product instructions
Daily
Ashwagandha supplements
$10 - $30
11
ASMR
Reduce Sleep Onset Time
Promote Relaxation
ASMR (Autonomous Sensory Meridian Response) involves listening to certain sounds to promote relaxation.
Low: This is a generally safe intervention
3
1
2
1
Generally not combined with other sleep interventions
Those who find ASMR relaxing
Listen to ASMR tracks before bed
Nightly, before bed
Various ASMR videos and audio tracks, available for free online
Free
12
Avoid Alcohol
Improve Sleep Quality
Reduce Sleep Onset Time
While alcohol can make you feel sleepy, it actually reduces sleep quality and can disrupt your sleep later in the night.
Low: This is a low-risk intervention
4
3
1
3
Supports almost all other sleep interventions
Those who drink alcohol, particularly close to bedtime
Avoid consuming alcohol, particularly in the hours leading up to bedtime
Daily
N/A
Free
13
Avoid Caffeine After 2 PM
Improve Sleep Quality
Consuming caffeine too close to bedtime can interfere with sleep.
Low: This is a low-risk intervention
3
2
1
3
Supports almost all other sleep interventions
Those sensitive to caffeine or with trouble sleeping
Avoid consuming caffeine after 2 PM
Daily
N/A
Free
14
Avoiding Large Meals Before Bed
Reduce Sleep Onset Time
Improve Sleep Quality
Eating large meals close to bedtime can cause discomfort and disrupt sleep.
Low: This is a low-risk intervention
3
3
1
3
Supports almost all other sleep interventions
Everyone
Try to eat dinner at least 2-3 hours before bedtime and avoid heavy snacks close to bedtime
Daily
N/A
Free
15
Ayurvedic Dinacharya (Daily Routine)
Improve Sleep Quality
Regulate Circadian Rhythm
Ayurveda emphasizes aligning daily activities with natural rhythms. This includes waking up early, eating the largest meal at midday, and winding down as the sun sets.
Low: The primary risk is the effort and commitment required to adhere to the routine.
4
4
4
3
The routine works synergistically with most other sleep interventions by promoting a stable circadian rhythm.
Everyone
Commit to a regular sleep schedule
Daily
N/A
Free
16
Ayurvedic Massage (Abhyanga)
Improve Sleep Quality
Reduce Stress
Ayurveda recommends self-massage using warm oil to reduce stress and promote relaxation.
Low: Done properly, this is a low-risk intervention. Always use a suitable oil for your skin type.
3
3
4
2
Abhyanga can work synergistically with other stress reduction methods and sleep hygiene practices.
Everyone
Massage the whole body with warm oil 10-15 minutes before showering
Daily, especially before bed
Sesame oil, coconut oil, or other Ayurvedic oils
$10 - $50
17
Belleruth Naparstek
Reduce Sleep Onset Time
Promote Relaxation
Belleruth Naparstek is a clinical social worker known for her guided imagery and relaxation audio programs, which can help improve sleep quality.
Low: This is a low-risk intervention
4
2
3
2
Can be combined with other relaxation techniques or good sleep hygiene
Those with trouble sleeping
Listen to a guided relaxation program before bed
Nightly, before bed
Belleruth Naparstek's audio programs
$15 - $30 per program
18
Binaural Beats
Improve Sleep Quality
Reduce Stress
Binaural beats therapy involves listening to sounds that induce frequencies correlating with restful sleep in the brain.
Low: This is a low-risk intervention. However, efficacy can vary from person to person.
3
1
2
2
Binaural beats can work synergistically with other sleep hygiene practices and treatments.
Those open to sound-based sleep aids
Listen to binaural beats during the wind-down period before sleep
Nightly, as needed
Various mobile apps or online platforms
Free - $10 per month for premium apps
19
Biohacking Sleep Environment
Improve Sleep Quality
Regulate Circadian Rhythm
Modifying the sleep environment to promote sleep. This includes darkness (use of blackout curtains), quiet (use of white noise machines), and temperature control.
Low: The cost and effort of implementing changes in the sleep environment can vary.
4
3
3
3
These environmental changes work synergistically with other sleep interventions by promoting a stable circadian rhythm and reducing sleep disruptions.
Everyone
Optimize the sleep environment for darkness, quiet, and coolness
Daily
Blackout curtains, white noise machines, cooling mattress pads
$20 - $200
20
Blackout Curtains
Improve Sleep Quality
Blackout curtains can block out light, a common sleep disruptor.
Low: This is a low-risk intervention
4
1
1
2
Can be combined with other sleep interventions like earplugs or white noise
Those disturbed by light when sleeping
Install in bedroom windows and use as needed
Nightly, as needed
Various brands of blackout curtains
$20 - $100, depending on size and quality
21
Brahmi (Bacopa Monnieri)
Enhance Memory
Improve Sleep Quality
Reduce Stress
Brahmi is an Ayurvedic herb known to promote mental clarity, reduce anxiety and improve sleep quality.
Medium: Always consult a healthcare provider before starting any herbal supplementation. May cause gastrointestinal side effects in some individuals.
3
1
3
2
Brahmi can work synergistically with other sleep hygiene practices and cognitive-enhancing methods.
Those with stress-related insomnia, students, working professionals
Follow the product instructions
Daily
Brahmi supplements
$10 - $30
22
Brain Octane Oil
Energy Management
Improved Focus
Brain Octane Oil is a type of MCT oil that aids in energy production and can help maintain energy levels without disrupting sleep.
Low-Medium: High doses can cause gastrointestinal discomfort. Start with small doses.
3
1
2
2
Brain Octane Oil can be used with a healthy diet and other sleep hygiene practices.
Those on a ketogenic diet, those looking for sustained energy levels
Start with small doses, gradually increase as tolerated
Daily, in the morning
Bulletproof Brain Octane Oil
$25 - $50
23
Brain Tap
1
Improve Sleep Quality
Promote Relaxation
Brain Tap is a system that uses audio and light stimulation to promote relaxation and improve sleep.
Low: This is a low-risk intervention
3
2
2
2
Can be combined with other interventions like good sleep hygiene or relaxation techniques
Those with trouble sleeping
Use as directed, often before bed
Nightly, before bed
Brain Tap headset and app subscription
$300+ for headset, $10/month for app
24
Caffeine Nap
Reduce Sleep Onset Time
Improve Alertness
A "caffeine nap" involves drinking a cup of coffee and then taking a 20-minute nap. The caffeine kicks in just as you're waking up.
Medium: This strategy can backfire and disrupt sleep if not done correctly. It's best suited for people who metabolize caffeine quickly.
3
2
2
1
Not generally combined with other sleep interventions
Those with daytime sleepiness or those who work shifts
Drink a cup of coffee, then immediately take a 20-minute nap. Not recommended for daily use.
As needed
Coffee or another source of caffeine
Varies
25
Cannabis
Reduce Sleep Onset Time
Improve Sleep Quality
Certain strains of cannabis are known to promote relaxation and sleep.
High: Cannabis can have significant side effects and potential for dependence, and it is not legal in all areas. Always consult with a healthcare provider before starting any new supplement regimen.
4
2
4
1
Not generally combined with other sleep aids due to risk of excessive sleepiness.
Those with sleep issues that have not responded to other treatments, where legal and under the supervision of a healthcare provider.
Use only as directed by a healthcare provider. Do not drive or operate heavy machinery after use.
As directed by a healthcare provider
Various cannabis products, depending on legality and availability in your area
Varies
26
CBD
Reduce Sleep Onset Time
Improve Sleep Quality
CBD can promote relaxation and reduce anxiety, helping to improve sleep quality.
Medium: CBD is generally well-tolerated but can interact with certain medications and cause side effects like drowsiness and dry mouth. Always consult with a healthcare provider before starting a new supplement regimen.
3
1
2
2
Can be used in combination with other relaxation techniques, but caution is advised due to the risk of excessive sleepiness.
Those with sleep issues related to anxiety
Follow dosage instructions on the product label. Start with a low dose and increase as needed.
Nightly, before bed
Various CBD oils and capsules
$30 - $100 for a month's supply
27
Chamomile Tea
Promote Relaxation
Reduce Sleep Onset Time
Chamomile is traditionally used to promote relaxation and help induce sleep.
Low: Allergic reactions to chamomile are rare, but can occur.
3
1
1
2
Can be used in combination with other relaxation techniques or sleep aids.
Those who struggle with sleep onset
Have a cup of chamomile tea 30 minutes to an hour before bed
Nightly, before bed
Any brand of Chamomile tea
$3 - $20
28
Chronotherapy
Reduce Sleep Onset Time
Regulate Sleep Cycle
Chronotherapy involves adjusting bedtime each night to reset the sleep-wake cycle
Medium: This intervention should be conducted under the supervision of a healthcare provider
4
5
4
1
Not generally combined with other interventions during the adjustment phase
Those with disrupted sleep patterns, shift workers
Follow a schedule provided by a healthcare provider
As directed
N/A
Free
29
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Improve Sleep Quality
Manage Sleep Disorders
CBT-I is a structured program that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.
Low: Seek therapy from a certified professional. May require significant time commitment and effort.
5
4
5
3
CBT-I can work synergistically with most other sleep interventions by promoting good sleep habits and thoughts.
Those with insomnia or chronic sleep issues
Regularly attend sessions and complete homework as directed by the therapist
As directed by the therapist
N/A
$100 - $200 per session, can vary by location and practitioner
30
Cognitive Reframing
Reduce Sleep Onset Time
Improve Sleep Quality
Cognitive reframing involves changing negative thought patterns that can contribute to insomnia.
Low: This is a generally safe intervention
4
3
3
3
Supports almost all other sleep interventions
Those with trouble sleeping, particularly due to anxiety or stress
Practice cognitive reframing techniques daily, ideally with the guidance of a therapist or other healthcare provider
Daily
Cognitive behavioral therapy (CBT) for insomnia resources, self-help books, therapy
Free - Varies depending on resources used
31
Cold Exposure/Thermoregulation
Improve Sleep Quality
Reduce Stress
Cold exposure, like taking a cold shower before bed, can help activate the parasympathetic nervous system, promoting relaxation and sleep.
Low-Medium: Always ensure cold exposure is safe and within personal tolerance levels to avoid hypothermia.
4
4
4
2
Cold exposure can be used with other sleep hygiene practices and treatments.
Those comfortable with cold exposure
Take a cold shower or use a cold pack before bed
Nightly, before bed
N/A
Free - $100 for cold packs or cold therapy equipment
32
Cool Bedroom Environment
Improve Sleep Quality
Reduce Sleep Onset Time
A cooler bedroom environment can promote better sleep and help you fall asleep more quickly.
Low: This is a low-risk intervention
5
1
1
3
Supports almost all other sleep interventions
Everyone
Keep your bedroom cool (around 65°F, 18°C)
Daily
N/A
Free or cost of fans/AC
33
Counting Slowly From 1-10
Reduce Sleep Onset Time
Promote Relaxation
This is a simple relaxation technique that can help you fall asleep faster.
Low: This is a low-risk intervention
2
1
1
2
Can be combined with other relaxation techniques or good sleep hygiene
Those with trouble falling asleep
Practice this technique while in bed, ready to sleep
Nightly, before bed
N/A
Free
34
Deep Breathing Exercises
Improve Sleep Quality
Reduce Sleep Onset Time
Deep, controlled breathing exercises can help relax the mind and body, aiding in faster sleep onset.
Low: This is a low-risk intervention.
4
1
2
3
Deep breathing can be used synergistically with almost all other sleep interventions by promoting relaxation.
Those who struggle with sleep onset
Practice deep breathing in a comfortable position
Nightly, before bed
Guided breathing exercise audios or apps
Free - $10 for apps or online courses
35
Earplugs
Improve Sleep Quality
Earplugs can block out noise, a common sleep disruptor.
Low: This is a low-risk intervention, but long-term use of earplugs can potentially lead to earwax buildup or ear infections.
3
1
1
2
Can be combined with other sleep interventions like eye masks or white noise
Those disturbed by noise when sleeping
Use as directed on the package
Nightly, as needed
Various brands of earplugs
$5 - $20 for a multi-pack
36
Essential Oil Supplements (E.g., Lavender Oil Capsules)
Promote Relaxation
Reduce Sleep Onset Time
Oral ingestion of certain essential oils, like lavender, can promote relaxation and help reduce sleep onset time.
Low-Medium: Essential oils are generally safe but can cause gastrointestinal upset in some. Always consult with a healthcare provider before starting any new supplement regimen.
3
1
2
2
Can be combined with other sleep hygiene practices or sleep aids.
Those who struggle with sleep onset
Follow dosage instructions on the product label
Nightly, before bed
Various brands of essential oil supplements
$10 - $30 for a month's supply
37
GABA Supplements
Reduce Sleep Onset Time
Promote Relaxation
GABA is a neurotransmitter that can promote relaxation and sleep.
Medium: While generally safe, GABA can interact with certain medications and cause side effects like stomach upset and headache. Consult with a healthcare provider before starting a new supplement regimen.
3
1
3
1
Generally not combined with other sleep aids due to the risk of excessive sleepiness.
Those with trouble sleeping or relaxing
Follow dosage instructions on the product label
Nightly, before bed
GABA supplements
$10 - $30 for a month's supply
38
Grounding/Earthing
Improve Sleep Quality
Reduce Stress
The practice of grounding involves making direct contact with the Earth’s surface. Some small studies suggest it may help improve sleep and reduce stress by normalizing cortisol (a stress hormone) levels.
Low: As long as you're in a safe environment, there's little risk to grounding. Do not attempt during lightning storms or in areas with high electromagnetic fields.
2
2
3
1
Grounding can be used with other sleep hygiene practices, but does not necessarily enhance the effects of other sleep treatments.
Those open to alternative treatments
Spend at least 30 minutes daily with bare feet on natural ground (soil, grass, sand)
Daily
Grounding mats, grounding sandals
$30 - $100
39
Guided Imagery
Reduce Sleep Onset Time
Promote Relaxation
Guided imagery can help promote relaxation and distract the mind from stressors
Low: This is a low-risk intervention
3
1
2
2
Can be used in combination with other relaxation techniques or sleep aids
Those who struggle with sleep onset
Listen to a guided imagery session before bed
Nightly, before bed
Guided imagery apps or audio files
Free - $10
40
Herbal Supplements (Valerian, Chamomile, etc.)
Improve Sleep Quality
Certain herbs have been traditionally used to promote sleep, though scientific evidence is mixed.
Medium: Herbal supplements can interact with other medications and have variable effects. Always consult a healthcare provider before starting any new supplement.
3
2
3
2
Herbal supplements might enhance the effects of other sleep hygiene practices.
Those looking for natural sleep aids
Follow product instructions; do not exceed recommended doses
Nightly, as needed
Valerian capsules, Chamomile tea
$10 - $30
41
Hypnosis
Improve Sleep Quality
Reduce Sleep Anxiety
Hypnosis can help manage sleep anxiety and promote deep sleep.
Low: Hypnosis is generally safe but its efficacy varies from person to person.
3
3
4
2
Hypnosis can be combined with other relaxation techniques and sleep hygiene practices.
Those with sleep anxiety or insomnia
Use in a quiet, comfortable space before bed
As needed
Self-Hypnosis recordings, professional sessions
Free to $200 per professional session
42
Intermittent Fasting
Improve Sleep Quality
Weight Management
Intermittent fasting can improve sleep by aligning eating patterns with circadian rhythms.
Medium: Consult with a healthcare provider before starting a fasting regimen. May not be suitable for everyone.
4
3
3
2
Intermittent fasting can be used alongside other sleep optimization practices but may conflict with some dietary supplements or medications.
Those looking for weight loss and metabolic health improvements
Follow a consistent fasting and eating window. Start with shorter fasting periods and gradually extend as tolerated.
Daily, as per fasting schedule
N/A
Free
43
Journaling
Reduce Sleep Onset Time
Reduce Anxiety
Journaling can help process thoughts and reduce anxiety before bed
Low: This is a low-risk intervention
3
2
2
2
Can be combined with other relaxation techniques
Those with racing thoughts at bedtime
Write in your journal each night before bed
Nightly, before bed
A journal or notebook
$5 - $20
44
Keto Diet
Improve Sleep Quality
Weight Management
A ketogenic diet may help regulate energy distribution and promote better sleep.
Medium: The diet involves significant changes to food intake. May cause initial side effects like 'keto flu'.
4
4
4
2
Keto diet can be used alongside other sleep optimization practices but may conflict with some dietary supplements or medications.
Those looking for weight loss and improved metabolic health
Consult a nutritionist or dietitian to plan a balanced keto diet. Always drink plenty of water and manage electrolyte balance.
Daily, all meals
Keto-friendly foods, MCT Oil
Variable, depending on diet specifics
45
L-Theanine Supplements
Promote Relaxation
Reduce Sleep Onset Time
L-Theanine, an amino acid found in tea, can promote relaxation and improve sleep quality.
Low-Medium: Generally safe, but may interact with certain medications. Always consult with a healthcare provider before starting any new supplement regimen. Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors.
4
1
2
2
Can be combined with other sleep hygiene practices or sleep aids.

145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
50mg Apigenin
100-400mg Theanine
(3-4 nights per week I also take 2g of Glycine and 100mg GABA.) -HB protocol
Those who struggle with sleep onset
I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. - HB
Nightly, before bed
(30-60 min before bed) - HB
Various brands of L-Theanine supplements
$10 - $20 for a month's supply
46
Light Exposure
Improve Sleep Quality
Reset Sleep Cycle
Regular exposure to natural light can help regulate your body's natural sleep-wake cycle.
Low: This is a low-risk intervention
4
2
3
3
Supports almost all other sleep interventions
Everyone
Spend time outside in natural light every day, ideally in the morning
Daily
N/A
Free
47
Light Exposure Management
Improve Sleep Quality
Regulate Circadian Rhythm
Exposure to natural light during the day and limiting light at night can help regulate sleep-wake cycles.
Low: Avoid looking directly at bright lights to protect the eyes.
4
3
3
3
Light exposure management works synergistically with almost all other sleep interventions by reinforcing the body's natural sleep-wake cycle.
Everyone
Expose yourself to natural light in the morning, limit exposure to artificial light at night
Daily
Blue light blocking glasses, light therapy lamp
$20 - $100
48
Light Therapy
Reduce Insomnia
Regulate Circadian Rhythm
Exposure to bright light at specific times can help regulate the body's internal clock, improving sleep.
Low-Medium: Proper usage is essential to prevent side effects like eyestrain or headache. Not suitable for people with certain eye conditions or bipolar disorder.
3
2
3
2
Light therapy can work well with other sleep hygiene practices and for those with a misaligned circadian rhythm, it can enhance the effects of other sleep treatments.
Shift workers, people with delayed sleep phase disorder
Use in the morning or as directed by a healthcare provider
Daily, typically in the morning
Philips Wake-up Light, Verilux HappyLight
$50 - $200
49
Limit Electronic Use Before Bed
Improve Sleep Quality
Reduce Sleep Onset Time
The light emitted by electronic devices can interfere with your body's production of melatonin, a hormone that regulates sleep.
Low: This is a low-risk intervention
4
3
1
3
Supports almost all other sleep interventions
Everyone
Avoid screens for at least an hour before bed
Daily
N/A
Free
50
Limit Exposure to Screens Before Bed
Reduce Sleep Onset Time
Improve Sleep Quality
Blue light from screens can disrupt the body's natural sleep-wake cycle
Low: This is a low-risk intervention
4
3
1
3
Supports almost all other sleep interventions
Everyone
Avoid screens for at least an hour before bed
Nightly
Blue light glasses, screen filters
$10 - $50
51
Listening to White Noise
Improve Sleep Quality
Reduce Sleep Onset Time
White noise can mask other sounds and provide a consistent, calming backdrop that can make it easier to fall asleep.
Low: This is a low-risk intervention
3
1
1
2
Can be combined with other interventions like good sleep hygiene or relaxation techniques
Those disturbed by noise when sleeping
Use as directed
Nightly, as needed
White noise machines or apps
$0 - $50, depending on whether you use a free app or buy a machine
52
Low-Caffeine Diet
Improve Sleep Quality
Reduce Insomnia
Reducing caffeine intake, particularly in the afternoon and evening, can improve sleep quality.
Low: Caffeine withdrawal can lead to temporary symptoms like headaches and fatigue.
4
3
3
2
A low-caffeine diet can enhance the effects of other sleep interventions by reducing sleep disruptions.
Everyone, especially those sensitive to caffeine
Limit caffeine consumption, especially 6 hours before bedtime
Daily
Decaffeinated or low-caffeine beverages
Variable
53
Low-Intensity Exercise (e.g., Gentle Yoga, Stretching)
Improve Sleep Quality
Reduce Sleep Onset Time
Low-intensity exercises can promote physical relaxation and reduce the time to fall asleep.
Low: Ensure any exercise is suitable for your fitness level to avoid injury.
4
3
3
2
Low-intensity exercise can be used in combination with other sleep hygiene practices.
Those who struggle with sleep onset
Practice low-intensity exercises 1-2 hours before bedtime
Daily, in the evening
Exercise mat, instructional videos or classes
Free - $30/month for classes or online subscriptions
54
Lowering Bedroom Temperature
Improve Sleep Quality
A cooler bedroom can promote better sleep.
Low: This is a low-risk intervention
4
1
1
3
Supports almost all other sleep interventions
Everyone
Try to keep your bedroom around 65-68°F (18-20°C)
Daily
N/A
Free
55
Magnesium Supplements
1
Improve Sleep Quality
Reduce Insomnia
Magnesium plays a role in supporting deep sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.
Medium: Overdose can cause diarrhea, nausea, and cramps. Consult a healthcare provider before starting supplementation. Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it. - HB
3
1
3
2
Magnesium can be combined with good sleep hygiene and other supplements like melatonin for a possible synergistic effect.
Those with a magnesium deficiency, older adults
Follow product instructions; do not exceed recommended doses I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. -HB
Nightly, as needed
Magnesium Glycinate capsules, Epsom salts for baths
$10 - $30
56
Meditation and Mindfulness
Improve Sleep Quality
Reduce Sleep Onset Time
Regular meditation and mindfulness can reduce stress and promote relaxation.
Low: This is a low-risk intervention, but it requires regular practice to be effective.
4
2
4
3
Meditation can enhance the effects of other sleep hygiene practices and promote overall wellness.
Those with stress or anxiety-related insomnia
Practice regularly, ideally in a quiet, comfortable space
Daily
Headspace, Calm, Insight Timer
Free to $70 per year for premium apps
57
Microdosing Melatonin
Reduce Sleep Onset Time
Regulate Sleep Cycle
Microdosing melatonin can more closely mimic the body's natural melatonin production, helping to regulate the sleep cycle and reduce sleep onset time.
Medium: Melatonin is generally safe, but can cause side effects such as daytime drowsiness. Always consult with a healthcare provider before starting any new supplement regimen.
4
1
2
2
Can be combined with other sleep hygiene practices or sleep aids.
Those with disrupted circadian rhythms, frequent travelers (jet lag)
Follow dosage instructions on the product label
Nightly, before bed
Various brands of low-dose melatonin supplements
$10 - $20 for a month's supply
58
Mind-Body Therapies (Yoga, Tai Chi, Qigong)
Improve Sleep Quality
Reduce Stress
Mind-body therapies help reduce stress and anxiety, promote relaxation, and improve sleep quality.
Low: Always perform exercises that are suitable for your fitness level to reduce the risk of injury.
4
3
4
3
Mind-body therapies enhance almost all other sleep interventions by reducing stress and promoting relaxation.
Everyone
Regularly practice mind-body exercises
Daily, timing can vary based on personal preference
Yoga mat, instructional videos or classes
Free - $50/month for classes or online subscriptions
59
Music Therapy
Improve Sleep Quality
Reduce Sleep Onset Time
Listening to calming music can help reduce stress and promote relaxation, leading to better sleep.
Low: This is a low-risk intervention but its efficacy can vary from person to person.
3
1
2
1
Music therapy can be used with other sleep hygiene practices, but does not necessarily enhance the effects of other sleep treatments.
Everyone
Choose slow tempo music, preferably instrumental and without lyrics
Nightly, as needed
Spotify playlists, Calm app, Relax Melodies app
Free to $60 per year for premium apps
60
Neurofeedback Therapy
Improve Sleep Quality
Manage Sleep Disorders
Neurofeedback therapy uses real-time EEG feedback to help individuals learn to regulate their brainwave patterns, promoting healthy sleep.
Medium: Always seek therapy from a qualified professional. Risks include discomfort during treatment and overdependence on the therapy.
4
4
4
2
Neurofeedback can work synergistically with other sleep interventions by providing another method of regulating sleep patterns.
Those with sleep disorders, stress-induced insomnia
Schedule regular sessions with a certified practitioner
As advised by the practitioner
N/A
$100 - $200 per session
61
NuCalm
1
Improve Sleep Quality
Promote Relaxation
NuCalm is a system that uses audio, light stimulation, and a dietary supplement to promote relaxation and improve sleep.
Low: This is a low-risk intervention
4
2
3
2
Can be combined with other interventions like good sleep hygiene or relaxation techniques
Those with trouble sleeping
Use as directed, often before bed
Nightly, before bed
NuCalm system and dietary supplement
$700+ for system, $60/month for supplement
62
Optimal Room Temperature
Improve Sleep Quality
Keeping your bedroom at an optimal temperature (around 65-68°F, 18-20°C) can improve sleep quality.
Low: This is a low-risk intervention
4
1
1
3
Supports almost all other sleep interventions
Everyone
Maintain an optimal bedroom temperature
Daily
N/A
Free
63
Over-the-counter Sleep Aids
Reduce Sleep Onset Time
OTC sleep aids can help with temporary insomnia or jet lag
Medium: OTC sleep aids can have side effects and may not be suitable for long-term use. Always consult with a healthcare provider before starting any new supplement regimen.
4
1
3
1
Not generally combined with other sleep aids due to risk of excessive sleepiness
Short-term use for adults
Follow dosage instructions on the product label
As needed
Various brands of OTC sleep aids
$10 - $20 for a month's supply
64
Passionflower Tea
Reduce Sleep Onset Time
Promote Relaxation
Passionflower is a traditional herbal remedy for anxiety and insomnia.
Low: This is a low-risk intervention
2
1
1
1
Generally not combined with other sleep aids due to potential for excessive sleepiness.
Those with trouble sleeping or relaxing
Drink a cup of passionflower tea before bed
Nightly, before bed
Passionflower tea or capsules
$10 - $20 for a month's supply
65
PEMF
Improve Sleep Quality
Pulsed electromagnetic field (PEMF) therapy can potentially improve sleep and overall well-being.
Low: This is a low-risk intervention. Consult with a healthcare provider before starting a new treatment regimen.
3
2
3
1
Generally not combined with other sleep interventions
Those with chronic pain or trouble sleeping
Use as directed, often before bed
Nightly, before bed
Various PEMF devices
$100 - $1000+ depending on model
66
Pre-Sleep Rituals and Wind-Down Routines
Improve Sleep Quality
Regulate Circadian Rhythm
Developing pre-sleep rituals can signal your brain that it's time to sleep, helping regulate your circadian rhythm and improve sleep quality.
Low: This is a low-risk intervention. What works may vary greatly from person to person.
4
2
3
3
Pre-sleep rituals work synergistically with almost all other sleep interventions by reinforcing the body's natural sleep-wake cycle.
Everyone
Develop a consistent wind-down routine before bed, such as reading, taking a warm bath, or other relaxing activities
Daily, before bedtime
N/A
Free
67
Prescription Sleep Medication
Reduce Sleep Onset Time
Treat Insomnia
Prescription sleep medication can help treat chronic insomnia
High: Prescription sleep medication can have serious side effects and risk of dependence. Use only as directed by a healthcare provider.
5
1
5
1
Not generally combined with other sleep aids due to risk of excessive sleepiness
Those with chronic insomnia
Use only as directed by a healthcare provider
As directed
Various prescription medications
Varies
68
Progressive Muscle Relaxation
Reduce Sleep Onset Time
Promote Relaxation
This technique involves tensing and then releasing each muscle group, promoting physical relaxation that can help lead to sleep.
Low: This is a low-risk intervention
3
2
2
2
Can be combined with other relaxation techniques or good sleep hygiene
Those with trouble falling asleep
Practice this technique while in bed, ready to sleep
Nightly, before bed
Various guides to progressive muscle relaxation, available for free online
Free
69
Progressive Muscle Relaxation (PMR)
Improve Sleep Quality
Reduce Sleep Onset Time
PMR involves tensing and then relaxing each muscle group, promoting physical relaxation that aids in sleep onset.
Low: Ensure any muscle movements are within personal tolerance levels to avoid injury.
4
2
2
2
PMR can be combined with other sleep hygiene practices and sleep aids.
Those who struggle with sleep onset
Practice PMR in a comfortable position, starting from the feet and working up to the head
Nightly, before bed
Guided PMR audios or apps
Free - $10 for apps or online courses
70
Proper Hydration
Improve Sleep Quality
Overall Health Maintenance
Staying well-hydrated supports overall health and can prevent sleep disruptions due to thirst or dehydration.
Low: Overhydration can lead to electrolyte imbalances.
5
1
1
3
Proper hydration supports all other sleep optimization practices.
Everyone
Drink sufficient water throughout the day, but avoid excessive intake close to bedtime.
Daily, throughout the day
Water, electrolyte supplements as needed
Free - $20 for electrolyte supplements
71
Proper Meal Timing
Reduce Sleep Onset Time
Improve Sleep Quality
Eating at consistent times each day can help regulate the body's natural sleep-wake cycle
Low: This is a low-risk intervention, but individuals with certain health conditions should consult with a healthcare provider before making significant changes to meal timing.
3
3
1
3
Supports almost all other sleep interventions
Everyone
Try to eat meals at the same times each day and avoid eating large meals close to bedtime
Daily
N/A
Free
72
Qualia Sleep
1
Improve Sleep Quality
Reduce Sleep Onset Time
Qualia Sleep contains a blend of ingredients, including herbs and amino acids, known to support sleep and relaxation.
Medium: As a supplement, consult a healthcare provider before use. Potential for minor side effects including gastrointestinal discomfort.
4
2
2
2
It can potentially enhance the effects of other good sleep hygiene practices.
Those who want a comprehensive sleep supplement
Take as directed, typically in the evening
Nightly, as directed
Qualia Sleep
$100 - $140 per bottle
73
Quantified Self (Sleep Tracking)
Identify Sleep Problems
Improve Sleep Quality
The use of sleep trackers can provide insights into sleep patterns and identify areas for improvement.
Low: There's little risk, but accuracy can vary between devices. Always consult a healthcare provider for professional sleep assessment if needed.
4
3
3
3
Sleep tracking can work synergistically with other sleep interventions by providing feedback on their effectiveness.
Everyone
Regularly monitor and analyze sleep data
Daily
Fitbit, Oura Ring, Sleep Cycle app
Free - $300
74
Reading (Non-Digital)
Promote Relaxation
Reduce Sleep Onset Time
Reading can help the mind transition from the busyness of the day to a calmer state ready for sleep.
Low: This is a low-risk intervention.
3
2
2
2
Can be combined with other sleep hygiene practices.
Those who struggle with sleep onset
Read a non-stimulating book before bed
Nightly, before bed
Books, E-Reader with blue light filter
$10 - $100 for E-Readers
75
Reducing Blue Light Exposure
Improve Sleep Quality
Regulate Circadian Rhythm
Blue light from screens can interfere with the production of melatonin, the sleep hormone, disrupting sleep.
Low: This is a low-risk intervention. However, too much screen time can strain the eyes.
4
2
3
3
Reducing blue light exposure especially in the evening can significantly improve sleep hygiene and work synergistically with other sleep interventions.
Heavy users of electronic devices
Limit screen time 1-2 hours before bedtime, use a blue light filter on devices
Daily, especially in the evening
Blue light blocking glasses, apps that filter blue light
Free to $50
76
Regular Exercise
Improve Sleep Quality
Reduce Sleep Onset Time
Regular exercise can improve both sleep quality and quantity.
Low: This is a low-risk intervention, though intensity and timing of exercise should be appropriate
5
3
3
3
Supports almost all other sleep interventions
Everyone
Exercise during daylight hours, avoid exercising 2-3 hours before bed
Daily
N/A
Free or gym membership costs
77
Set a Worry Time
Reduce Sleep Onset Time
Promote Relaxation
Setting a specific "worry time" during the day can prevent anxiety and worry from keeping you awake at night.
Low: This is a low-risk intervention
3
2
2
2
Can be combined with other relaxation techniques or good sleep hygiene
Those with anxiety or stress that affects sleep
Set aside a specific time each day to process worries and concerns
Daily, at the chosen worry time
N/A
Free
78
Sleep Apps
Improve Sleep Quality
Monitor Sleep Patterns
Sleep apps can provide relaxation techniques and sleep tracking to help improve sleep over time.
Low: Apps can be a low-risk addition to a sleep routine, but should not replace professional healthcare advice.
3
2
3
2
Sleep apps can enhance the effects of good sleep hygiene and provide feedback on progress.
Those interested in tracking sleep, those needing relaxation techniques
Use consistently as part of a sleep routine
Nightly, as needed
Sleep Cycle, Headspace, Calm
Free to $60 per year
79
Sleep Consistency
Improve Sleep Quality
Reduce Sleep Onset Time
Keeping a consistent sleep schedule can regulate your body's internal clock and help you fall asleep and wake up more easily.
Low: This is a low-risk intervention
4
3
2
3
Supports almost all other sleep interventions
Everyone
Go to bed and wake up at the same time every day, even on weekends
Daily
N/A
Free
80
Sleep Education
Improve Sleep Quality
Understanding the principles of good sleep hygiene can help improve sleep quality
Low: This is a low-risk intervention
3
2
1
3
Supports almost all other sleep interventions
Everyone
Take the time to learn about good sleep hygiene
As needed
Sleep education books, online courses
Free - Varies depending on resources used
81
Sleep Environment Optimization
Improve Sleep Quality
Optimizing your sleep environment, including factors like room temperature, darkness, and noise levels, can greatly improve sleep quality.
Low: This is a low-risk intervention. Cost and effort can vary based on the changes made.
4
3
3
3
Environmental optimization works synergistically with almost all other sleep interventions by enhancing sleep quality.
Everyone
Keep the bedroom dark, quiet, and cool; invest in a comfortable mattress and pillows
Daily
Blackout curtains, earplugs, white noise machines, quality mattress and pillows
Variable, depending on the changes needed
82
Sleep Gadgets (E.g., Sleep Trackers, Sleep Lights)
Improve Sleep Quality
Reduce Sleep Onset Time
Sleep gadgets can provide data and utilize technology to help improve sleep onset and quality.
Low: These are low-risk interventions.
3
3
3
2
Can be used in combination with other sleep hygiene practices or sleep aids.
Tech-savvy individuals, those interested in quantifying their sleep
Use as per the gadget's instructions
Daily/Nightly
Fitbit, Oura Ring, Philips Wake-Up Light
$50 - $300 depending on the gadget
83
Sleep Hygiene
Improve Sleep Quality
Maintaining good sleep hygiene can improve sleep quality.
Low: Implementing good sleep hygiene poses little risk.
4
2
4
2
Sleep hygiene enhances the effects of other sleep interventions.
Everyone
Consistency in sleep schedule, avoid caffeine late in the day, comfortable sleep environment
Daily
N/A
No cost
84
Sleep Induction Mat
Improve Sleep Quality
Reduce Stress
The mat induces relaxation by stimulating acupressure points.
Low: Mild discomfort may be experienced initially.
3
2
2
2
The mat can be used with other sleep hygiene practices, potentially enhancing their effects.
Those open to alternative treatments
Use for 15-30 minutes before sleep
Nightly, before bed
Bulletproof Sleep Induction Mat
$50 - $100
85
Sleep Journaling
Improve Sleep Quality
Identify Sleep Patterns
Keeping a sleep journal can help identify patterns and habits that affect sleep.
Low: This is a low-risk intervention
3
2
2
2
Can support other interventions by helping to identify what works best for you
Those trying to improve their sleep quality
Spend a few minutes each morning recording your sleep from the previous night
Daily, in the morning
A simple notebook or a sleep journaling app
Free - $10
86
Sleep Mask
1
Improve Sleep Quality
Sleep masks can block out light, a common sleep disruptor.
Low: This is a low-risk intervention
3
1
1
2
Can be combined with other sleep interventions like earplugs or white noise
Those disturbed by light when sleeping
Use as directed on the package
Nightly, as needed
Various brands of sleep masks
$5 - $30, depending on quality and features
87
Sleep Restriction Therapy
Improve Sleep Efficiency
Sleep restriction therapy is a component of CBT-I that aims to improve sleep efficiency by limiting time in bed to the actual amount of time slept.
High: Sleep restriction therapy should be done under professional supervision as it initially involves voluntary sleep deprivation which can affect daytime functioning.
4
5
4
2
Sleep restriction therapy is often combined with other components of CBT-I to enhance overall sleep quality.
Insomnia sufferers
Should be conducted under the supervision of a trained professional
As advised by a professional
N/A
Varies depending on professional fees
88
Sleep-Friendly Environment (Dark, Quiet, Cool)
Improve Sleep Quality
Reduce Sleep Onset Time
An optimal sleep environment supports quick sleep onset and quality sleep.
Low: This is a low-risk intervention.
5
3
1
3
This practice supports almost all other sleep interventions.
Everyone
Maintain a dark, quiet, and cool environment for sleep
Nightly
Eye mask, ear plugs, cooling bedding
$10 - $100
89
Tart Cherry Juice
Improve Sleep Quality
Regulate Circadian Rhythm
Tart cherries are a natural source of melatonin, a hormone that helps regulate sleep-wake cycles.
Low: This is a low-risk intervention. However, tart cherry juice is high in sugar, and people with certain health conditions should consume in moderation.
3
1
2
2
Tart cherry juice can work synergistically with other sleep hygiene practices and treatments.
Everyone, athletes
Drink 1-2 glasses daily, preferably in the evening
Daily
Tart cherry juice
$20 - $30
90
Temperature Control (Cooler Bedroom)
Improve Sleep Quality
Sleeping in a cooler environment can improve sleep quality as it helps to lower body temperature, a natural sleep signal.
Low: This is a low-risk intervention, but too cold an environment may be uncomfortable for some.
4
1
3
1
Temperature control can be used with other sleep hygiene practices, but does not necessarily enhance the effects of other sleep treatments.
Everyone
Set the bedroom temperature to around 60-67 degrees Fahrenheit (15-19 degrees Celsius)
Nightly
Smart thermostats, cooling mattress pads
$50 - $300 for devices
91
TENS
Reduce Sleep Onset Time
Promote Relaxation
Transcutaneous electrical nerve stimulation (TENS) can relieve pain and promote relaxation.
Low: This is a low-risk intervention. However, those with certain medical conditions like epilepsy or pregnancy should not use TENS. Always consult with a healthcare provider before starting a new treatment regimen.
3
2
2
1
Not generally combined with other sleep interventions
Those with chronic pain
Follow device instructions and healthcare provider's advice
As needed, often before bed
TENS unit
$25 - $100+ depending on model
92
Tryptophan Supplements
Reduce Sleep Onset Time
Improve Sleep Quality
Tryptophan is an amino acid that the body converts into serotonin, which is then converted into the sleep hormone melatonin.
Medium: While generally safe, tryptophan can interact with certain medications and cause side effects like nausea and headache. Consult with a healthcare provider before starting a new supplement regimen.
3
1
3
1
Generally not combined with other sleep aids due to the risk of excessive sleepiness.
Those with trouble sleeping
Follow dosage instructions on the product label
Nightly, before bed
Tryptophan supplements
$10 - $30 for a month's supply
93
Tulsi
1
Promote Relaxation
Improve Sleep Quality
Tulsi (also known as holy basil) is an herb traditionally used in Ayurvedic medicine for stress relief.
Low: This is a low-risk intervention
2
1
1
1
Generally not combined with other sleep aids due to potential for excessive sleepiness.
Those with stress or trouble sleeping
Drink a cup of tulsi tea before bed
Nightly, before bed
Tulsi tea or capsules
$10 - $20 for a month's supply
94
Valerian Root
Reduce Sleep Onset Time
Promote Relaxation
Valerian root has been used for centuries to promote sleep and relaxation.
Medium: While generally safe, valerian root can interact with certain medications and cause side effects like headache and upset stomach. Consult with a healthcare provider before starting a new supplement regimen.
3
1
3
1
Generally not combined with other sleep aids due to the risk of excessive sleepiness.
Those with trouble sleeping or relaxing
Follow dosage instructions on the product label
Nightly, before bed
Valerian root capsules or tea
$10 - $30 for a month's supply
95
Visualization
Improve Sleep Quality
Reduce Sleep Onset Time
Visualization of calming scenes can aid in mental relaxation and reduce the time to fall asleep.
Low: This is a low-risk intervention.
3
2
2
2
Visualization can be combined with other sleep hygiene practices and sleep aids.
Those who struggle with sleep onset
Practice visualization in a quiet, comfortable setting
Nightly, before bed
Guided visualization audios or apps
Free - $10 for apps or online courses
96
Warm Bath/Shower
Improve Sleep Quality
Reduce Sleep Onset Time
A warm bath or shower before bed can help promote relaxation and trigger the body's sleep signals.
Low: Ensure water temperature is safe and comfortable.
4
3
3
2
Can be combined with other sleep hygiene practices.
Those who struggle with sleep onset
Take a warm bath or shower 1-2 hours before bed
Nightly, before bed
N/A
Costs of water usage and any preferred bath products
97
Wearing Earplugs
Improve Sleep Quality
Earplugs can block out noise, a common sleep disruptor.
Low: This is a low-risk intervention
3
1
1
98
Weighted Blankets
Improve Sleep Quality
Reduce Anxiety
Weighted blankets provide deep touch pressure that can stimulate the release of serotonin, promoting relaxation and sleep.
Low: Generally safe, but individuals with certain health conditions (e.g., respiratory or circadian disorders) should consult a healthcare provider.
3
1
3
1
Weighted blankets can be used with other sleep hygiene practices, but do not necessarily enhance the effects of other sleep treatments.
Those with anxiety or trouble relaxing
Choose a blanket that's around 10% of your body weight
Nightly
YnM Weighted Blanket, Quility Premium Adult Weighted Blanket
$50 - $150
99
White Noise Machines
Drown Out Background Noise
Improve Sleep Quality
White noise can mask environmental sounds and create a consistent auditory environment that promotes sleep.
Low: This is a low-risk intervention, but may not be effective for everyone.
3
1
3
1
White noise can be used with other sleep hygiene practices, but does not necessarily enhance the effects of other sleep treatments.
Light sleepers, those with noisy environments
Use at a comfortable volume level
Nightly, as needed
Marpac Dohm Classic, LectroFan High Fidelity White Noise Machine
$30 - $50
100
Yoga
Improve Sleep Quality
Reduce Stress
Regular yoga practice can reduce stress and promote relaxation, improving sleep quality.
Low: Risk of injury if poses are performed incorrectly. Modify poses as necessary and learn from a certified instructor if new to yoga.
4
3
3
3
Yoga promotes relaxation and physical wellness, enhancing the effects of good sleep hygiene.
Everyone
Practice regularly, ideally in a quiet, comfortable space
Daily or several times per week
Free online classes, local studio classes
Free to $20 per class
101
Yoga Nidra
Reduce Sleep Onset Time
Promote Relaxation
Improve Sleep Quality
Yoga Nidra is a form of guided relaxation that can promote better sleep.
Low: This is a low-risk intervention
4
2
3
2
Can be combined with other interventions like good sleep hygiene or relaxation techniques
Those with trouble sleeping
Various Yoga Nidra audio guides, available for free
There are no rows in this table

Categories of Sleep Interventions

Sleep interventions can be classified into several categories based on their goals, methods, and the specific sleep issues they aim to address. Here are some of the main categories:
Sleep Hygiene Education: This involves providing information about practices that can help improve sleep. It often includes guidance on setting a regular sleep schedule, creating a sleep-friendly environment, avoiding caffeine and alcohol close to bedtime, getting regular exercise, and managing stress.
Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a structured program that helps individuals identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Components may include cognitive therapy, stimulus control therapy, sleep restriction, and relaxation techniques.
Relaxation Training and Mindfulness Techniques: This category includes interventions like meditation, yoga, progressive muscle relaxation, and deep breathing exercises. These techniques are aimed at reducing physical tension and quieting the mind to promote better sleep.
Pharmacological Interventions: These involve medications, either over-the-counter or prescription, that are used to facilitate sleep or treat underlying conditions that may be contributing to sleep problems.