10 guides · category
How to sleep better
Practical, action-first guides for adults who want to fix a sleep problem in the next 7 days.
Caffeine and sleep
Half-life math, cutoff timing, and why your afternoon coffee still wrecks 3am — pairs with the caffeine-cutoff calculator.
Can't fall asleep? Fix it in 7 nights
The exact protocol we use in CBT-i: sleep restriction, stimulus control, and what to do at 3am when you're wired.
Why you wake up at 3am
Cortisol, alcohol, blood sugar, or something else — the 5 real causes and the exact test to identify yours.
Natural sleep remedies that actually work
Magnesium, glycine, melatonin dosing — what the research says and what to try first.
Build a calming bedtime routine
The 45-minute wind-down that works across chronotypes — light, temperature, screens, and cue-setting.
Aromatherapy for sleep
Lavender, chamomile, cedarwood — the evidence for each + diffuser vs pillow spray vs shower.
Meditation for sleep — 5 techniques
Body scan, yoga nidra, breath count — plus the meditation apps we actually recommend.
Stress and sleep — the reset protocol
Why cortisol dysregulation destroys sleep + the 4-week reset that actually fixes it.
Best herbal teas for sleep
Chamomile, valerian, passionflower — brew times, dose, and which combinations to avoid.
Best healthy sleeping positions
Side, back, stomach — what your position does to your spine, breathing, and reflux.