Full answer
Sleep hygiene fundamentals that have the strongest research backing: consistent sleep/wake times (regularity trains your circadian rhythm), a cool room (65–68°F / 18–20°C — your core body temperature needs to drop 2–3°F to initiate sleep), complete darkness (even small light sources suppress melatonin), and no screens 30–60 minutes before bed (blue light delays melatonin release by up to 3 hours).
Stimulus control therapy is one of the most effective behavioral interventions: your bed should be for sleep and sex only — no TV, work, or phone use in bed. If you've been in bed awake for more than 20 minutes, get up, go to another room, do something calm in dim light, and return only when sleepy. This re-associates your bed with sleepiness rather than wakefulness.
CBT-I (Cognitive Behavioral Therapy for Insomnia) is the gold standard treatment for chronic insomnia — more effective than sleeping pills with no side effects or dependency risk. It includes stimulus control, sleep restriction therapy, relaxation techniques, and cognitive restructuring. The app Sleepio ($0 with some insurance plans) delivers CBT-I digitally and has clinical trial evidence behind it.
Caffeine has a half-life of 5–7 hours. A 3pm coffee still has half its caffeine in your system at 8–9pm. If you're sensitive, cut off by noon. Alcohol is deceptive — it helps you fall asleep but disrupts sleep architecture, suppressing REM sleep and causing wake-ups in the second half of the night. Even 1–2 drinks measurably reduces sleep quality.
Melatonin is widely misunderstood. It's a timing hormone, not a sedative — it signals to your brain that it's nighttime. Most OTC doses (5–10mg) are 5–10× higher than needed. Research shows 0.5–1mg taken 1–2 hours before your target bedtime is more effective than high doses for shifting sleep timing. It's most useful for jet lag and adjusting sleep schedules, not for treating insomnia.