Melatonin is a hormone your body makes in the evening, on your body clock's schedule. Evidence: solid As a pill, it helps a little. Across 19 studies of about 1,700 people with sleep problems, it got people to sleep about seven minutes faster and added about eight minutes of sleep. Evidence: decent
That's real, and it's small. The packaging makes it sound bigger.
It's sold freely in some countries and prescription-only in others. Ask a pharmacist or doctor whether it suits you and how much to take. I'm not giving a dose here.
Same theme: Before bed
Before bed
Alcohol is not a sleep aid
If you drink, stop three hours before bed. On a bad-sleep week, none.
no timeEvidence: solid
Before bed
Cool the bedroom
Tonight, turn the bedroom heating down or open the window before bed. Cool room, warm covers.
no timeEvidence: decent
Before bed
No caffeine after lunch
Last coffee before 2pm. Earlier if you're a bad sleeper.
no timeEvidence: decent