What can I do to sleep better?
Regular exercise is the most solid route to better sleep. Supplements sometimes help, but results are mixed. If you have pain, addressing it is the most effective approach.
Exercise is the best-supported way to improve sleep. A network meta-analysis of 35 studies involving 3,519 participants shows that for older adults, the combination of strength and endurance training with walking is most effective. Tai chi and resistance training were also significantly better than doing nothing. Resistance training combined with a Mediterranean diet improved sleep quality on multiple measures in 116 people aged 65 and older1,2.
Tai chi deserves a special mention. Lung cancer patients who did 60 minutes of tai chi twice a week for 16 weeks slept significantly better than those who received regular aerobic training or standard care. The effect even lasted for a year. The fact that exercise works so well in such a seriously ill patient group says a great deal about its power as a sleep aid3.
Sleeping better also has a positive effect on mental health. A meta-analysis of 65 studies involving 8,608 participants showed that sleep-improving approaches lead to significantly less depression, anxiety and stress. There is a clear pattern: the more you improve your sleep, the greater the mental health benefit4.
The picture for supplements is mixed. Amino acid supplements showed the most consistent improvement in sleep quality in a meta-analysis, with little variation between studies. Melatonin was also statistically significant, but results varied considerably between studies. Vitamin D produced a significant outcome, but with so much uncertainty that the strength of the evidence is limited5.
Diet may also play a role. Diets rich in fibre, fruit, vegetables and unsaturated fats, such as the Mediterranean diet, are linked to better sleep. However, most studies are short-term or conducted under laboratory conditions. Probiotics show mixed results: some studies find improvements, others do not. Firm conclusions are not yet possible here6,7. If your sleep is disrupted by pain, addressing that is the most direct way to help. In patients with shoulder injuries, 91 to 93 percent suffered from nocturnal pain and poor sleep. After treatment, pain scores dropped sharply and sleep also improved across all studies involved8.
The claims are based on multiple large studies, including a network meta-analysis and a meta-analysis of 65 studies. The supplement studies have partly high variation between studies. The dietary studies are largely observational or short-term. The strength of evidence ranges from strong (exercise, mental health effects) to limited (vitamin D, probiotics, dietary pattern).