Sleep

What it is

Getting enough rest, and habits that help you fall and stay asleep.

Why it helps you

Sleep makes every other thing easier — your mood, your focus, your health. It is not lazy. It is fuel.

This opens up

Everything. Truly.

Where to get help

Learn the basics

MedlinePlus — Healthy Sleep A free health page from the U.S. government. It explains how much sleep adults need and simple ways to sleep better.

Cost: Free
Who can use it: Anyone.
How to start: Open the page and read the tips. Pick one to try tonight.
Good to know: Most adults need 7 to 9 hours. Your body may need time to get there. That’s okay.

Free apps that teach better sleep

Insomnia Coach A free phone app from the U.S. Department of Veterans Affairs. It is made for everyone, not just Veterans. It walks you through a 5-week plan to sleep better, without pills.

Cost: Free
Who can use it: Anyone with a phone.
How to start: In your phone’s app store, search “Insomnia Coach.” Check that the maker is the U.S. Department of Veterans Affairs. Download it.
Good to know: What you enter stays on your phone, so use a phone lock. The VA says it is not the right fit for some people, like those with sleep apnea, seizures, or night shift work. If that’s you, talk to a doctor or clinic.

PTSD Coach A free app for anyone who has been through hard or scary things. It has quick tools for calming your body and mind when you wake up afraid or can’t settle.

Cost: Free
Who can use it: Anyone. You don’t need to be a Veteran or have a diagnosis.
How to start: Search “PTSD Coach” in your app store. Look for the VA as the maker. Open it and try one calming tool.
Good to know: What you enter stays on your phone. It does not replace a counselor. Its crisis button is for Veterans. Anyone can call or text 988.

UCLA Mindful A free app with short, guided breathing and calm-down recordings from UCLA Health.

Cost: Free. No hidden fees.
Who can use it: Anyone with a phone.
How to start: Search “UCLA Mindful” in your app store. Start with the shortest recording.
Good to know: If sitting still with your thoughts feels worse, stop. That is common after hard times. Try a walk or a warm drink instead.

If nights are really hard

988 Suicide & Crisis Lifeline Free, private help any time, day or night. It’s for anyone who is struggling or upset — you don’t have to be in danger to call.

Cost: Free
Who can use it: Anyone.
How to start: Call or text 988. Or chat on the website.
Good to know: Open 24 hours a day, every day. Text and chat are also in Spanish.

If you only do one thing first

Try to get up at about the same time every morning, even after a bad night. This helps set your body’s clock. Within a few weeks, many people find it easier to fall asleep at night. Be gentle with yourself while it settles.

Watch out for

“Natural” sleep pills. Sleep supplements, like melatonin gummies, are not checked like medicines. Some have much more or less than the label says. Some herbs, like kava, have been linked to liver damage. Ask a pharmacist before you try one. The NIH explains melatonin safety.
Paid sleep apps and “miracle” products. Some charge every month for things you can get free. Before you give a card number, find out how to cancel. The apps on this page are free.
Using alcohol to sleep. A drink may make you sleepy, but it makes sleep worse later in the night.
Sleeping pills as the only fix. Some pills can be hard to stop. If a doctor offers them, it’s okay to ask, “Is there a way to sleep better without pills?” Programs like Insomnia Coach use that method.