They found that participants who received a 20-minute foot massage every day for a week reported sleeping one hour more per night compared to the control group. Melatonin, light exposure, meditation and relaxation, and yoga appear to be helpful for some people. Treatment varies and may include better sleeping habits, medications, or devices. Exposure to light helps the body tell when to sleep and when to wake up.
Some small studies suggest that valerian — a flowering plant — may help reduce the time it takes to fall asleep and promote a better sleep experience, according to the Mayo Clinic.