Level 4

Advanced

For when the basics are solid and you want more. The evidence here is more mixed, and each page says so up front. Supplements can interact with medication; read the safety notes on each page.

MagnesiumMagnesium might shorten the time it takes older adults to fall asleep a little, but the trials are few, small and low quality. Stay at or under 350 mg a day from supplements.
- Evidence: Weak
- Low effort
- Low cost
- Works: 2–8 weeks in trials
GlycineThree grams of glycine before bed improved how people felt about their sleep in a few tiny Japanese trials, most run by a glycine maker. Promising, but far from proven.
- Evidence: Weak
- Low effort
- Low cost
- Works: 1–3 nights in trials
MelatoninMelatonin is better at shifting your body clock than at knocking you out. For sleep onset it saves about 7 minutes on average. Low doses work; labels are often wrong.
- Evidence: Some
- Low effort
- Low cost
- Works: 1–3 days for timing shifts
L-theanineL-theanine, an amino acid from tea, may slightly improve how well you feel you sleep. The effect is small, mostly self-reported, and many studies mixed it with other ingredients.
- Evidence: Weak
- Low effort
- Low cost
- Works: 2–8 weeks in trials
Tart cherryTart cherry juice added sleep time in a few tiny trials, but the evidence is weak, several trials were industry-funded, and the juice is high in sugar.
- Evidence: Weak
- Low effort
- Low cost
- Works: 1–2 weeks in trials
Sleep positionsFor most people, any comfortable position is fine. Position matters if you snore, have reflux at night, or are more than 28 weeks pregnant.
- Evidence: Some
- Low effort
- Free
- Works: tonight
Mouth tapingTaping your mouth shut at night is a social media trend with weak evidence and real risks. It doesn't treat sleep apnea.
- Evidence: Weak
- Low effort
- Low cost
- Works: unknown
Nasal stripsExternal nasal strips open the front of your nose a little. They may help snoring from a stuffy nose, but they don't treat sleep apnea.
- Evidence: Weak
- Low effort
- Low cost
- Works: tonight
Breathing techniquesSlow breathing at about 6 breaths a minute reliably raises HRV while you do it. Evidence that it improves sleep is small but promising; 4-7-8 and box breathing have even less.
- Evidence: Weak
- Low effort
- Free
- Works: tonight
Body scan and cognitive shuffleTwo in-bed techniques for a tense body or a busy mind. Relaxation has decent evidence; the cognitive shuffle has very little.
- Evidence: Some
- Low effort
- Free
- Works: 1–2 weeks
Sleep restrictionSpend less time in bed so the time you do spend is asleep. A core part of CBT-I, with clear rules and real side effects.
- Evidence: Strong
- High effort
- Free
- Works: 3–4 weeks
Waking at 3 a.m.Brief wake-ups are normal. What to do when you can't get back to sleep, and when it's a sign of insomnia.
- Evidence: Some
- Low effort
- Free
- Works: 1–2 weeks