Sleep
Trouble sleeping
Difficulty falling asleep, staying asleep, or waking unrefreshed despite adequate opportunity.
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Loud snoring with witnessed pauses in breathing · Falling asleep while driving · Sleepwalking or acting out dreams · Insomnia alongside persistent low mood or suicidal thoughts
See a clinician if insomnia persists beyond three months, if you snore heavily with breathing pauses, or if daytime sleepiness is affecting safety.
Start here
The option members rated highest for Trouble sleeping. Not for you? Pick another type below.
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Sleep hygiene reset
What it is
Rebuilding the cues that tell your body when to sleep and when to wake.
Why it might help
Sleep restriction plus stimulus control (the core of CBT-I) outperforms sleep medication for chronic insomnia in head-to-head trials.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsOr choose from 29 ways to treat this
Tap a picture below to see those options. Everything is listed best-first, based on what members said actually worked.
Show results from people like me
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Your personalised pathway
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Reading the community data…
Evidence-based approaches
Lifestyle, mind-body, natural remedies, digital health and alternative medicine with real trial support.
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Sleep hygiene reset
What it is
Rebuilding the cues that tell your body when to sleep and when to wake.
Why it might help
Sleep restriction plus stimulus control (the core of CBT-I) outperforms sleep medication for chronic insomnia in head-to-head trials.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
See membership optionsNo reports yet — be the first
Morning light exposure
What it is
Bright light early in the day to anchor circadian rhythm and lift mood.
Why it might help
Well-established for seasonal affective disorder and delayed sleep phase; helpful for general insomnia.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Caffeine audit
What it is
Mapping and reducing caffeine, which quietly drives anxiety, insomnia, palpitations and reflux.
Why it might help
Caffeine's half-life of 5-6 hours means an afternoon coffee measurably fragments night-time sleep.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Alcohol reduction
What it is
Cutting alcohol, which disrupts deep sleep, inflames the gut and worsens mood and reflux.
Why it might help
Alcohol suppresses REM sleep and worsens reflux, migraine, anxiety and rosacea in a dose-dependent way.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Massage and myofascial release
What it is
Hands-on manual therapy for tissue tension and referred symptoms.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Circadian reset: light, meals and wake time
What it is
Re-timing light, food and sleep so your body clock stops working against you.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Environment and ergonomics audit
What it is
Change the surroundings that keep triggering the symptom.
Members-only detail
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Functional nutrition workup and targeted repletion
What it is
Test first, then correct the specific deficiency instead of guessing at supplements.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Whole-person holistic plan
What it is
Stacking several small changes at once instead of testing one at a time.
Members-only detail
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Mindfulness and body-scan practice
What it is
Attention training that lowers symptom intensity and reactivity.
Members-only detail
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Magnesium glycinate and a fixed wake time
What it is
Simple natural inputs - light, food, minerals, movement - with real trial support.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Over-the-counter melatonin or antihistamine sleep aids
What it is
Pharmacy options you can buy today for fast, short-term relief while slower approaches build.
Members-only detail
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Physiotherapy-led rehab plan
What it is
A graded, assessed exercise programme rather than generic stretches.
Members-only detail
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Clinical procedures and specialist options
What it is
What conventional medicine can offer when self-managed approaches have not worked.
Members-only detail
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CBT-based self-help programme
What it is
Talking-therapy techniques that reduce symptom impact even when the cause stays.
Members-only detail
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Warm bath then cool bedroom protocol
What it is
Heat, cold and water therapies that shift blood flow, pain signalling and recovery.
Members-only detail
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See membership optionsCommunity-proven solutions
Ranked by what members reported actually worked, weighted by how many people tried it.
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Valerian root
What it is
A sedative herb traditionally used for difficulty falling asleep.
Why it might help
Trial results are mixed — modest benefit for sleep latency in several reviews.
Members-only detail
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Lavender aromatherapy
What it is
Inhaled lavender oil, used to reduce anxiety and support sleep onset.
Why it might help
Inhaled lavender shows small but consistent anxiolytic effects; oral standardised preparations perform better.
Members-only detail
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Nutmeg-warm milk and foot oiling
What it is
Ayurveda matches routine, food and oils to your constitution.
Members-only detail
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Slow breathing and vagal toning
What it is
Breathing patterns that calm the nervous system and change pain and stress signalling.
Members-only detail
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Valerian, hops or lemon balm at night
What it is
Plant medicines with active compounds that target the mechanism behind the symptom.
Members-only detail
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Warm bath, dark room and no-clock rule
What it is
Free kitchen-and-bathroom fixes people reach for first.
Members-only detail
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See membership optionsExperimental & emerging
Early, mixed or anecdotal only. Clearly labelled so you can judge for yourself.
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Cognitive behavioural techniques
What it is
Structured tools for catching and reframing the thought loops that amplify symptoms.
Why it might help
First-line evidence-based treatment for anxiety, insomnia, chronic pain coping and depression.
Members-only detail
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Magnesium glycinate
What it is
A gentle, well-absorbed form of magnesium that relaxes muscles and supports sleep.
Why it might help
Meta-analyses support magnesium for migraine prevention and muscle cramps; sleep evidence is promising but smaller.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Progressive muscle relaxation
What it is
Systematically tensing then releasing muscle groups to break the tension cycle.
Why it might help
Long track record in insomnia, tension headache and anxiety trials.
Members-only detail
Plus members see the full protocol, amounts, sourcing, evidence notes and cautions for this approach.
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Sleep tracker plus white noise and light control
What it is
Digital health and hardware that measures or stimulates rather than medicates.
Members-only detail
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Reiki, sound therapy or aromatherapy
What it is
Sensory and energy practices. Evidence is thin, but many people report real relief.
Members-only detail
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Homeopathic Coffea cruda
What it is
Highly diluted preparations chosen by symptom picture. Evidence is weak - included for completeness and clearly labelled.
Members-only detail
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TCM heart-shen acupuncture for sleep
What it is
Traditional Chinese Medicine treats the pattern behind the symptom, not just the symptom.
Members-only detail
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