The gold-standard non-drug treatment for chronic insomnia. Includes sleep restriction, stimulus control, and cognitive restructuring. Apps like Sleepio make it accessible.

Keeping the bedroom between 16–19°C (60–67°F) aligns with the body's natural nocturnal temperature drop and significantly improves sleep quality.

Magnesium supports GABA activity and reduces cortisol, helping the nervous system wind down for sleep. One of the most popular natural sleep supplements.

A hormone naturally produced at night that signals the body it is time to sleep. Low doses are more effective than high doses for most people.

A structured set of behaviours: consistent wake time every day, no screens 1 hour before bed, cool dark room, no caffeine after 2pm, no alcohol within 3 hours of sleep.

An adaptogenic herb used in Ayurvedic medicine. The KSM-66 extract has the best evidence specifically for sleep, showing improved sleep quality and reduced anxiety.

Inhale for 4 counts, hold for 7, exhale for 8. Repeat 4 cycles. A technique to calm the nervous system before sleep.

An herbal supplement with a long history of use for sleep. Evidence is mixed but many users report improved ability to fall asleep.