13 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.
Tired but can't fall asleep? Five likely causes
The tell-tale sign and first fix for each cause, plus how CBT-I works and how long it takes (usually 4-8 weeks).
Why you wake up at 3am
Cortisol, alcohol, blood sugar, or something else — the 5 real causes and the exact test to identify yours.
The sleep-friendly bedroom
No single ideal temperature exists; heat, light and noise are what the research says hurt sleep, and the fix for each.
How to make a sofa bed more comfortable
The bar, the thin mattress and the sag: the fix for each, how to measure for a replacement, and what mattress research says.
Natural sleep remedies, ranked by evidence
Magnesium, melatonin, tart cherry and four weaker options — what the trials used and what they found.
Build a calming bedtime routine
A hot bath 1-2 hours out, then a 30-minute wind-down — light, temperature, screens, and cue-setting, in the same order every night.
Sleep journaling — the 5-minute method
The four evidence-backed journaling types, which one fits your racing mind, and the journal-vs-sleep-diary distinction most guides miss.
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.