What are the best ways to fall asleep more easily?
Cognitive behavioural therapy for insomnia works best and lasts longest; sleeping pills are a short-term solution and are even dangerous in older adults. A digital version of the therapy is a good, accessible first step.
Cognitive behavioural therapy for insomnia (CBT-I) is the best-supported approach for falling asleep more easily. It combines techniques such as sleep restriction, stimulus control and relaxation exercises. Several large studies show that the improvements persist after the therapy ends, which is not the case with medication. CBT-I is therefore recommended as the first-choice treatment in multiple international guidelines.
If you do not have access to a therapist, digital versions such as apps or online programmes are a realistic alternative. They show comparable effects and are considerably more accessible. This has not yet been studied for every individual platform, but the overall picture is positive.
Sleeping pills such as benzodiazepines and drugs like zolpidem work in the short term, but are not a long-term solution. The evidence for prolonged use is weak, and they do not resolve the underlying problem. In older adults these drugs should be strongly avoided: they increase the risk of falls, bone fractures and possibly dementia. Melatonin has only a small effect on falling asleep and can cause next-day drowsiness. Always discuss the use of sleeping pills with your doctor.
Education about good sleep habits, such as keeping regular sleep times, maintaining a dark bedroom and avoiding screens just before bedtime, helps to some extent. However, using those measures as the sole approach falls well short of the effect of CBT-I. The evidence for 'sleep hygiene' as a stand-alone treatment is limited and many of the studies have methodological shortcomings.
This answer is based on several review studies and a summary of dozens of individual studies on treatments for insomnia. The evidence for CBT-I is the strongest and most consistent. For sleep hygiene as a stand-alone approach, 86% of the underlying studies had a high risk of bias. For sleep education specifically in students, the outcomes are contradictory and insufficient to draw conclusions.
What can I do to sleep better?
CBT-I is the most powerful approach for persistent sleep problems; if you do not have access to it, ask your general practitioner about a shorter behavioural treatment of four sessions. Fixed sleep times, less caffeine and alcohol in the evening, and regular exercise are the best-supported self-help steps.
Does valerian really help you fall asleep faster?
Valerian may help people with mild sleep problems fall asleep faster, but its effect has not been demonstrated in clinical insomnia. Feel free to try it, but do not expect a guaranteed result.
Does a consistent morning routine with daylight help you fall asleep more easily in the evening?
A consistent morning routine with daylight helps sharpen your biological clock, allowing you to fall asleep earlier and more easily in the evening. The evidence is not perfect, but consistent enough to make it worthwhile: step outside briefly shortly after waking up.
Does pain make me sleep worse, and what can you do about it?
Pain and poor sleep reinforce each other, with sleep deprivation typically aggravating pain more than the other way around. The treatment with the strongest evidence is cognitive behavioural therapy for insomnia (CBT-i), which demonstrably improves sleep, although the pain does not automatically disappear as a result.
Does getting more sleep improve my memory?
Sufficient sleep demonstrably benefits your memory: your brain processes and stores new information while you sleep. Too little sleep impairs that processing after just one night.
How much sleep do I really need?
Seven to eight hours per night is the best-supported target range for adults. If you are consistently sleeping fewer than 7 hours, getting more sleep is not a luxury but a serious investment in your health.