Tagged “Insomnia”

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
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
Orthosomnia, or worse sleep from score anxietyWorrying about your sleep score can make you feel worse and sleep worse. How to tell if it's happening to you, and what to do.
- Evidence: Weak
- Low effort
- Free
- Works: 1–2 weeks