When you get into bed, what usually happens?

The evidence behind this quiz

This assessment is organized around the dimensions sleep researchers use — sleep onset, sleep maintenance, daytime impact, and lifestyle factors — with special attention to cognitive arousal (a 'racing mind'), the strongest driver of insomnia in the literature. The herb suggestions reflect traditional use; note that the clinical evidence for calming herbs is still mixed, as the balanced NCCIH reviews below explain. This is an educational self-reflection tool, not a clinical sleep assessment.

1. Cognitive factors and processes in models of insomnia: a systematic review — PMC / NIH
2. Sleep hygiene efficacy on quality of sleep among insomniac patients — PMC / NIH
3. Sleep Disorders and Complementary Health Approaches: Usefulness and Safety — NCCIH / NIH
4. Valerian: Usefulness and Safety — NCCIH / NIH
5. Passionflower: Usefulness and Safety — NCCIH / NIH
6. Ashwagandha: Is it helpful for stress, anxiety, or sleep? — NIH Office of Dietary Supplements