Have you ever lain awake for what felt like hours trying to sleep and not being able to, no matter how hard you try to get the “perfect night’s sleep”? It is quite common for the everyday overachiever to chase perfection, and although in many ways this might be an admirable trait, it becomes quite difficult when it comes to sleep. This is because there are only so many hours in a day, and many will sacrifice hours of sleep in order to do something else. Many people are also simply not properly educated on how to get better sleep. In our last newsletter, we discussed why sleep is essential for energy, metabolism, immune function, cardiovascular health, memory, mood, and physical recovery. This week, I want to move beyond the basics and discuss some additional tools that may help: science-based tools, carefully chosen supplements, and a calmer approach to more restorative rest.
Good sleep should be supported, not forced.
Sleep is different from many other health behaviors. You can decide to take a walk, prepare a healthy meal, or complete a workout. But you cannot simply command yourself to fall asleep. In fact, the harder we try to force sleep, the more alert and frustrated we may become.
Checking the clock, repeatedly looking at a sleep score, calculating how many hours remain before morning, and worrying about how poorly we will function the next day can turn bedtime into a performance test. Sleep clinicians sometimes refer to an excessive preoccupation with obtaining “perfect” sleep data as orthosomnia. Sleep trackers may be helpful for identifying broad patterns, but they can become counterproductive when their scores create anxiety or override how a person actually feels (1). One or even a few imperfect nights do not signify failure. The ultimate goal should be to create the right conditions for sleep and allow the body to do the rest.
The most effective advanced tool is not a supplement.
For ongoing insomnia, the treatment with the strongest evidence is cognitive behavioral therapy for insomnia, usually called CBT-I.
CBT-I is much more than receiving a list of sleep hygiene recommendations. It is a structured program that helps retrain the relationship between the brain, the bed, and sleep. It usually includes:
Professional guidelines recommend multicomponent CBT-I as the initial treatment for chronic insomnia. Sleep hygiene is helpful, but sleep hygiene education by itself is generally less effective when insomnia has become an established pattern. CBT-I may be delivered in person, through telehealth, or through an appropriately designed digital program (2).
One of the most useful CBT-I principles is simple:
Do not remain in bed struggling to make sleep happen.
When you are clearly awake, frustrated, and mentally activated, get out of bed. Keep the lighting low and do something quiet and uninteresting. Return to bed when sleepiness—not simply fatigue— returns. The purpose is not to punish yourself. It is to teach the brain that the bed is a place for sleep rather than a place for problem-solving, clock-watching, and worry.
Use light to set your internal clock.
Light is one of the most powerful signals controlling the body’s circadian rhythm. Getting natural outdoor light soon after waking can help reinforce daytime alertness and support an earlier, more predictable rise in sleepiness at night. For many people, spending approximately 15–30 minutes outside in the morning is a reasonable place to begin. A cloudy outdoor environment is often considerably brighter than normal indoor lighting. In the evening, the goal changes. Dimmer lighting and less exposure to bright screens help signal that the active portion of the day is ending. In order to support natural melatonin production one to two hours before bed, consider blue light-blocking light bulbs that can be used in a separate lamp while turning off overhead or standard light bulbs (eg., blue block, ocushield). Additionally, you may also use blue light-blocking glasses. Bright-light devices may be useful when a person’s internal clock has shifted later or when morning light exposure is difficult. However, the correct timing depends on the individual’s sleep pattern. Light therapy studies suggest potential benefits for some people with insomnia, but it should be viewed as a circadian tool—not simply as a brighter lamp to use at any time of day (3).
Warm the body, then let it cool.
A warm bath or shower before bed may sound like a comfort measure, but there is physiology behind it. Warming the skin increases blood flow toward the body’s surface. After leaving the bath or shower, heat can dissipate more readily, supporting the natural decline in core body temperature that occurs as sleep approaches. A systematic review found that a warm bath or shower approximately one to two hours before bedtime may improve sleep onset and subjective sleep quality. The bedroom itself should then be comfortably cool rather than overly warm (4). This does not require expensive equipment. A warm shower followed by a cool, dark bedroom may be enough.
Help the nervous system shift out of “problem-solving mode”
Many people are physically tired at bedtime but remain mentally alert. Their body is in bed, while their nervous system is still reviewing conversations, planning tomorrow, or solving problems.
Useful downshifting tools include:
Breathwork: a simple signal of safety - Breathing is one of the few body functions that operates automatically but can also be influenced intentionally. Slow, comfortable breathing may help reduce mental and physical arousal before bed. A 2026 systematic review of nine studies involving 457 participants found that slow breathing practiced before bedtime was associated with improvements in self-reported sleep quality and duration. Objective findings from actigraphy and sleep studies were less conclusive, so breathwork should be considered a useful calming practice rather than a guaranteed sleep treatment (5).
Here are some simple steps you can follow:
1. Sit or lie in a comfortable position.
2. Breathe gently through the nose if comfortable.
3. Inhale for approximately four seconds.
4. Exhale slowly for approximately six seconds.
5. Continue for five to ten minutes without forcing the breath.
The longer, relaxed exhalation is intended to reduce arousal—not to produce a dramatic sensation (so the exact time of inhalation/exhalation is not important, just a longer exhale). Do not take unusually large breaths, strain, or hold your breath for long periods. If you become lightheaded or uncomfortable, return to normal breathing.
Most importantly, you are NOT testing yourself. You are not trying to “breathe yourself unconscious.” You are simply giving the body a repetitive signal that the active part of the day is ending. Yoga nidra, sometimes called “yogic sleep,” is a guided relaxation practice usually performed while lying down. It commonly includes breath awareness, a body scan, and attention to physical sensations. Despite its
name, the goal is not necessarily to fall asleep. The goal is to enter a state of deep physical and mental rest.
A practical session may last 10–30 minutes and can be used at any time but can be especially useful after a stressful task or if you find it difficult to fall asleep. A 2026 systematic review and meta analysis found that yoga nidra may have potential for sleep disturbances and insomnia, but the evidence was rated as very low certainty because studies were small, varied considerably, and had methodological limitations. It is therefore best viewed as a promising relaxation tool—not as a proven replacement for CBT-I or evaluation of a sleep disorder (6). It is fine if you fall asleep during yoga nidra. It is also fine if you do not. Rest can still be useful even when it does not become sleep. These methods should not be treated as another test that you must perform perfectly. Their purpose is to reduce arousal, not to guarantee that sleep will occur within a certain number of minutes. Relaxation techniques are generally safe and may help some people, although the evidence for relaxation alone is less robust than the evidence for full CBT-I (7).
What about sleep supplements?
Supplements can sometimes be useful, but they should be viewed as adjuncts, not as substitutes for treating the cause of poor sleep. A supplement will not correct untreated sleep apnea, chronic pain, nighttime reflux, medication side effects, restless legs, depression, excess alcohol use, or a severely disrupted circadian schedule. It is also important to remember that the FDA does not approve dietary supplements for safety and effectiveness before they reach the market in the same way it approves medications. Product quality and the accuracy of labels can vary. Whenever possible, choose a single ingredient product that has undergone credible independent testing rather than a proprietary “sleep blend” containing many substances (8).
Melatonin: a timing signal, not a knockout pill
Melatonin is a hormone that helps communicate biological nighttime to the body. It is often most useful when the main problem involves sleep timing, such as jet lag, an unusually delayed sleep schedule, or certain circadian rhythm disturbances. It is not a traditional sedative, and taking a large amount is inadvisable, as it does not necessarily create better sleep. Evidence for routine melatonin use in chronic insomnia remains inconsistent, and professional guidelines have concluded that the evidence is not strong enough to recommend it as a universal treatment for chronic insomnia. Short term use appears reasonably safe for many adults, but long-term safety is less certain. Melatonin can cause morning sleepiness, headache, nausea, or dizziness, and it may remain active longer in older adults. It can also interact with medications, particularly blood thinners, and requires medical supervision in people with epilepsy. Product labeling can be inaccurate, making product selection important (9). The best approach is generally to use the lowest practical dose, at the correct time, after reviewing medications and health conditions with a clinician.
Magnesium: plausible, but not proven for everyone
Magnesium participates in many neurological and muscular processes, and low magnesium intake or deficiency may contribute to several health concerns. However, the evidence for magnesium as a general sleep treatment is mixed. Observational research has found associations between magnesium status and sleep quality, but randomized trials of supplementation have produced contradictory results. It may be more likely to help when a person has inadequate intake or a genuine deficiency than when magnesium status is already sufficient (10). Magnesium supplements can cause diarrhea, nausea, and abdominal cramping. They can also interfere with certain medications. The adult upper limit for magnesium obtained from supplements and medications—not including magnesium naturally present in food—is 350 milligrams per day unless a clinician recommends otherwise. People with impaired kidney function should not begin magnesium supplementation without medical guidance (11).
Glycine: interesting early evidence
Glycine is an amino acid involved in nervous-system signaling and temperature regulation. In one small randomized crossover study, participants with sleep complaints took 3 grams of glycine before bed. They reported improvements in next-morning fatigue, liveliness, and mental clarity compared with placebo. These results are interesting, but the evidence base remains small, so glycine should be viewed as a possible option rather than an established insomnia treatment (12).
L-theanine: potentially helpful for pre-sleep tension
L-theanine is an amino acid naturally present in tea. It is often promoted for relaxation rather than direct sedation. A 2025 systematic review and meta-analysis found modest improvements in subjective sleep onset, daytime function, and overall sleep quality. However, many studies used combination products, and the researchers noted that more studies of pure L-theanine are needed to determine the ideal dose and duration (13). This may be more relevant for someone whose principal barrier is feeling tense or mentally “wired,” but it should not be presented as a proven replacement for CBT-I or a medical sleep evaluation.
Other supplements that combine molecules and phytonutrients are available and can be trialled based on your sleep or mental health needs. For instance, mara-labs.com makes a sleep supplement that is also intended to support mood.
Use sleep trackers as observers - not judges.
Wearable devices can be useful for noticing broad patterns, such as an inconsistent bedtime or large differences between weekday and weekend schedules. They cannot diagnose a sleep disorder, and their estimates of sleep stages should not be treated as equivalent to a medical sleep study. Consider reviewing weekly or monthly trends instead of checking the score immediately upon waking. More importantly, compare the data with how you actually function:
When the tracker creates more worry than useful information, take it off for a week or two.
Sleep-hygiene essentials: the quick summary.
Advanced tools will not compensate for a schedule and environment that repeatedly work against sleep. These remain the essentials:
Know when a supplement is not the answer.
Please seek a medical evaluation if you experience:
Sleep apnea and other sleep disorders become more common with age. Untreated sleep apnea can have serious health consequences, and it will not be corrected by melatonin, magnesium, or a better pillow.
The goal is better function - not a perfect score.
The purpose of sleep is to support life during the day.
Your goal is not to achieve a flawless tracker score, obtain the same amount of deep sleep every night, or eliminate every nighttime awakening. Sleep naturally varies from one night to another.
Instead, ask:
Am I creating a consistent opportunity for sleep? Am I functioning well during the day? And have I addressed any underlying medical issues that may be disrupting my rest?
At Advance Wellness and Longevity, we believe sleep should be evaluated as part of the whole person. That includes daily habits, stress, medications, metabolic health, pain, breathing, hormonal changes, and the way a person feels and functions during the day.
When sleep remains difficult, the answer is not always to try harder. Often, it is to understand the pattern more clearly, decrease the pressure, and choose the right intervention for the actual problem.
Ready to develop a more personalized approach to sleep?
Schedule a consultation to review your sleep pattern, health history, medications, and possible next steps.
Warmly,
Martin Katz, MD
Advance Wellness and Longevity
The person who walks 10 minutes a day is doing far better than the person waiting for the perfect 90- minute program. Start with what feels almost too easy. Build confidence. Add time. Add strength. Add
intensity later.
The long-term goal is not a 6-week transformation. It is becoming the kind of person who moves daily, lifts regularly, recovers intentionally, and enjoys the process.
Exercise is medicine — but the best dose is the one you can keep taking.
Thanks for taking care of your human.
Warmly,
Martin Katz, MD
