Sleep Interventions: from strongest to weakest evidence


Sleep Interventions: From strongest to weakest evidence

Uprise is a psychological program offered to employees that provides tailored support based on individual wellbeing levels. As part of the program, Uprise offers insight into stress factors such as poor quality sleep, financial health and exercise and diet. As quality of sleep is a key contributor to poor wellbeing outcomes, Uprise has provided strong and weak evidence on improving sleep quality.

Waking up too early Insomnia


Alcohol: Avoid alcohol within 4 hours of sleep if possible. No more than 3 standard drinks within 4 hour window. More than this within four hours of sleep decreases deep wave sleep by 20-50%.

Reduce caffeine: REM sleep reduces from an average of 107 minutes (no caffeine) to 86 minutes (1 coffee) to 72 minutes (2 cups) etc.



Melatonin: Prolonged release melatonin has weak but substantial evidence for the treatment of insomnia. Requires at least 4 weeks of use.

Huperzine-A:  200 milligrams 30 minutes before bed. Can increase total REM by 20-30%. Side effects include insomnia. Dosage: less than 3x per week. 

California Poppy extract: 15+ drops daily. Can increases deep wave sleep up to 20%. 

Nuts & Flaxseed Oil:  Before bed eat two tablespoons of nut-based butter (organic almond butter recommended) plus 1-2 tablespoons of flaxseed oil. Can be eaten on celery sticks before bed. Avoids low blood sugar overnight.


Can't get to sleep Insomnia


Alcohol: See above in Early Waking Insomnia

Reduce caffeine: See above in Early Waking Insomnia


Temperature: Keep your bedroom temperature between 19 and 21 degrees. Socks of different thicknesses can be used to control heat loss.

High Fat / Protein Dinner: At least 800 milligrams of cholesterol (4+ eggs) and 40 grams of protein within 3 hours of bed time.

Exercise: High weight repetitions to muscle failure on a 10 second cycle (5 up and 5 down). Recommend weight ranges that allow 7 -10 repetitions. No repeat sets needed. Home exercise routines available at

Nightwave: Bedside light that has some research showing that it can improve sleep onset latency.

Light Replacement Therapy: Use a sun lamp for 15mins in the morning at an angle of 30 degrees set up next to your computer. Try to use this to replace coffee if possible. Recommended: Philips goLITE.


Sleep Monitoring

Zeo Mobile Sleep Manager: Device for tracking sleep quality that provides recommendations on how to improve sleep.

Daytum: Mobile phone app allows you to enter data and create graphs to track change.


Uprise is a preventative employee assistance program (EAP) provider that improves employee engagement, retention and performance by enhancing psychological wellbeing. Learn more about how our program solves employee stress.