Common Therapies for Sleep: What Really Helps (and Why)

Sleep problems are one of the most common health complaints seen in modern clinics. Difficulty falling asleep, waking through the night, or feeling unrefreshed in the morning can affect mood, energy, immune function and long-term health. While there is no single “magic solution” for sleep, a combination of therapies often works far better than relying on one approach alone.

Below is an overview of the most common therapies for sleep, including lifestyle strategies, psychological approaches, nutritional support and safe herbal medicine options. Importantly, we’ll also address anxiety – one of the biggest drivers of poor sleep.

1. Sleep Hygiene: The Foundation of Good Sleep

Sleep hygiene refers to the daily habits and environmental factors that support healthy sleep. While it sounds simple, poor sleep hygiene is often the hidden reason people struggle to sleep – even when they are exhausted.

Key sleep hygiene practices include:

• Consistent sleep and wake times, even on weekends

• Morning light exposure, ideally natural sunlight

• Reducing screen use at least 60 minutes before bed

• Keeping the bedroom cool, dark and quiet

• Avoiding caffeine after midday and limiting alcohol

• Using the bed only for sleep and intimacy, not work or scrolling

Sleep hygiene alone may not “fix” chronic insomnia, but without it, other therapies are far less effective. Think of it as the base layer that everything else sits on.

2. Cognitive Behavioural Therapy for Insomnia (CBT-i)

CBT-i is considered the gold-standard treatment for insomnia, with strong evidence showing it is more effective long-term than sleeping medications.

CBT-i works by addressing:

• Unhelpful beliefs about sleep (“I’ll never function if I don’t sleep”)

• Anxiety around bedtime

• Conditioned arousal (being tired but wired at night)

• Irregular sleep patterns

Techniques may include stimulus control, sleep restriction (temporarily limiting time in bed to rebuild sleep drive), relaxation training and reframing anxious thoughts.

This therapy is particularly helpful for people who feel anxious about sleep itself, lie awake ruminating, or dread bedtime.

3. Anxiety: A Major (and Often Missed) Factor

Anxiety is one of the most common underlying causes of sleep disturbance. Even low-grade, ongoing stress can keep the nervous system in a state of alertness, making it difficult to switch into rest and repair mode.

Signs anxiety may be driving sleep issues include:

• Racing thoughts at night

• A tight chest or shallow breathing

• Early morning waking with worry

• Feeling “wired but tired”

Addressing anxiety may involve psychological therapy, breathwork, mindfulness practices, nervous-system regulation strategies and targeted nutritional or herbal support. Treating sleep without addressing anxiety is often short-lived.

4. Nutritional Support for Sleep

Certain nutrients play a key role in nervous system function, circadian rhythm and melatonin production.

Common examples include:

• Magnesium – supports muscle relaxation and calming neurotransmitters

• B vitamins – involved in stress resilience and energy metabolism

• Glycine – an amino acid that may help promote sleep onset

• Zinc – supports melatonin production and immune health

Nutrients are not sedatives, but they can help correct underlying deficiencies that contribute to poor sleep or heightened stress responses.

As with any supplement, dosage and suitability matter – particularly for people on medications or with health conditions.

5. Safe Herbal Medicine Options for Sleep

Herbal medicine can be a gentle and effective support for sleep, particularly when chosen based on individual patterns (difficulty falling asleep vs waking overnight, anxiety-driven insomnia, stress exhaustion, etc.).

Commonly used sleep-supportive herbs include:

• Passionflower (Passiflora incarnata) – calming, particularly for anxious or restless minds

• Valerian (Valeriana officinalis) – may support sleep onset and depth for some people

• Chamomile (Matricaria chamomilla) – mild, soothing and well tolerated

• Lemon balm (Melissa officinalis) – helpful where anxiety and digestive tension overlap

Herbal medicines are not one-size-fits-all. Some herbs may interact with medications or be unsuitable for certain individuals, so professional guidance is recommended.

6. Relaxation and Nervous System Regulation

Many people try to “force” sleep, which often backfires. Sleep happens when the nervous system feels safe.

Helpful techniques include:

• Slow diaphragmatic breathing

• Progressive muscle relaxation

• Gentle stretching before bed

• Guided body scans or audio relaxation tracks

Even 5–10 minutes of intentional relaxation can signal the body that it is safe to downshift.

Bringing It All Together

The most effective approach to sleep usually combines:

• Solid sleep hygiene

• Addressing anxiety and stress

• Psychological strategies such as CBT-i

• Targeted nutritional and herbal support

Sleep problems are rarely a personal failure – they are often a sign that the nervous system needs support. With the right tools and a tailored approach, restful sleep is not only possible, but sustainable.

If sleep issues persist, working with a qualified health professional can help identify underlying causes and create a plan that supports both sleep and overall wellbeing. Sleep is something I love to work on - and I am trained in CBTi - so feel free to reach out.