Start here
If you have had trouble sleeping for more than a few weeks, start with the two techniques that have the strongest evidence. Everything else on this page is support for them.
- Stimulus control — five rules that rebuild the association between bed and sleep.
- Sleep restriction — compress time in bed so sleep pressure does the work.
Both come from CBT-I, the recommended first-line treatment for chronic insomnia.
If you cannot fall asleep
Trouble getting to sleep is usually a problem of diluted sleep pressure, or of arousal that has not come down — or of trying too hard.
- How to fall asleep fast — the overview
- Sleep onset insomnia
- Racing thoughts at night
- Why can't I sleep?
- Stress insomnia
- Anxiety and sleep
- Sleep anxiety and orthosomnia
- Paradoxical intention
- Cognitive shuffling
- What to do when you can't sleep
- Stay in bed or get up?
If you wake during the night
Waking and being unable to get back to sleep is a maintenance problem, and the standard advice about falling asleep often misses it.
- Sleep maintenance insomnia
- Waking up at 3am
- Waking up too early
- Waking at the same time every night
- Sleeping after drinking
- Sleeping with pain
Methods: lowering arousal
Behavioural techniques change the schedule. These change the state you bring to bed.
- Feldenkrais for sleep — small movement to reduce the background effort that keeps you alert
- A 20-minute Feldenkrais bedtime routine
- 4-7-8 breathing
- Progressive muscle relaxation
- Body scan
- Yoga nidra
- Bedtime stretches
Comparisons
- Feldenkrais vs CBT-I
- Feldenkrais vs meditation
- Feldenkrais vs yoga nidra
- Feldenkrais vs progressive muscle relaxation
- CBT-I vs sleeping pills
Supplements, tools and other approaches
- Melatonin
- Magnesium
- Weighted blankets
- White noise
- Do sleep apps work?
- Hypnosis
- Acupuncture
- Acupressure
Specific situations
- Menopause
- Pregnancy
- Sleep after 60
- Shift work
- Jet lag
- Sleeping in new places
- Revenge bedtime procrastination
- Chronic insomnia
Background
- How much sleep do I need?
- Is 6 hours enough?
- Sleep stages
- Sleep hygiene
- Best sleeping temperature
- Best sleeping position
- Does exercise help sleep?
When to see a doctor
Get assessed if insomnia has lasted more than three months, or if you have any of: loud snoring with observed pauses in breathing, gasping, morning headaches, leg discomfort that improves with movement, or persistent low mood. Sleep apnoea, restless legs syndrome and depression all look like ordinary insomnia and all need different treatment.