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Bad sleep has a big market attached to it. Weighted blankets, mouth tape, $400 trackers, supplement stacks. Most of it circles around the actual problem: a nervous system that won't come down at night.
Here's the honest ranking of what works, starting with the one thing we don't sell.
4 criteria: published evidence, effect size, cost, and how quickly you feel it. We run 2 of the 6 at Beyond Rest, and the top spot goes to something you'd do through a GP or an app.
Cognitive behavioural therapy for insomnia is the clinical gold standard, and it's what sleep physicians reach for before medication. It retrains the associations and habits that keep insomnia running, and the effects hold after treatment ends, which sleeping pills can't claim.
Beyond Rest doesn't offer it. If you've had broken sleep 3 or more nights a week for 3 months or more, see a GP, ask about CBT-I, and check programs like This Way Up (run by St Vincent's and UNSW). Everything below works well alongside it.
An hour in a float pod strips out light, sound and the feeling of gravity. The nervous system downshift is the point: research on floating shows reduced anxiety, stress and muscle tension after a single session (Feinstein 2018, PLoS One), and lowered cortisol across a course in earlier Swedish work.
For sleep specifically, clients use evening floats as a hard reset on racing-mind nights, and many report their best sleep of the week the night after a float. That's client experience, worth testing on your own body across 2-3 sessions.
Every float at Beyond Rest runs in a private room, and the Quiet Mind program structures floats as a course. Float therapy Melbourne and float therapy Perth.
The trick with sauna and sleep is timing. Heat raises core temperature; the rebound drop 1-3 hours later mimics the natural pre-sleep temperature dip that tells your brain it's time. A 30-45 minute infrared session in the early evening rides that curve, and the after-effect is strongly parasympathetic (Laukkanen 2018, Mayo Clinic Proceedings).
Available at all 6 Beyond Rest centres, always private. Infrared sauna Melbourne and infrared sauna Perth.
The honest version: oral magnesium (glycinate is the usual pick) has modest evidence for sleep, mostly in people who run low on it. Transdermal absorption through skin is unproven per the 2017 Nutrients review, which is why we wrote up what floating in 400kg of Epsom salt does and doesn't do.
It's cheap and low-risk. Try it for a month, keep it if it earns its spot.
The highest-return free intervention in sleep science. 10-20 minutes of outdoor light within an hour of waking, plus the same wake time 7 days a week, anchors the circadian rhythm that every other fix depends on. Boring, unbeatable.
Regular training reliably deepens sleep. The caveat is timing: hard sessions within 2-3 hours of bed can push sleep later. Train early, wind down late.
Almost everything on this list works through 2 levers: the circadian clock (light, wake time, sauna timing) and nervous-system arousal (CBT-I, float, breathwork). If you know which lever is your problem, you know where to spend.
"Most sleep problems we see are a nervous system that won't come down. Give it an hour of nothing and it remembers how," says Nick Dunin, founder of Beyond Rest.
For the arousal side in depth, read our clinical guide to regulating your nervous system.
One flag: loud snoring, gasping at night, or heavy daytime sleepiness are signs of sleep apnoea. That's a GP conversation, and none of the above substitutes for it.
CBT-I has the strongest evidence and is the clinical first-line treatment. For a session-based option, float therapy gives the most reliable nervous-system downshift, and correctly timed infrared sauna supports sleep onset.
Research shows floating reduces anxiety, stress and muscle tension after a single session (Feinstein 2018), and clients commonly report their best sleep the night after a float. For diagnosed insomnia, pair it with CBT-I through a GP.
1-3 hours before bed. The post-sauna drop in core temperature mimics the body's natural pre-sleep dip. A 30-45 minute infrared session in the early evening fits most schedules.
Modestly, mostly if you're low on it. Oral glycinate is the evidence-backed route; absorption through skin is unproven (2017 Nutrients review). Cheap enough to test for a month.
Beyond Rest runs private-room float and infrared sauna across 6 centres: Hawthorn East, Moonee Ponds, Collingwood and Prahran in Melbourne, East Perth and Wembley in Perth.
If racing-mind nights are the problem, book an evening float and mention sleep at the consult. We'll build the timing into your protocol. Prices and memberships.