Reading for tonight
Sleep guides, for the small hours
Short, honest guides built on sleep research, not wellness trends. Each one ends with what to try tonight and the sources we used.
Start here
- THE BIG ONE
CBT-I, explained
The first-line approach for long-term insomnia: what's in it, why it works, and how to start at home.
- TOOL
Sleep calculator
Find a bedtime from your wake-up time, using sleep cycles plus the time you take to drift off.
Falling asleep
- GUIDE
How to stop racing thoughts at night
Seven research-backed ways to switch off, from a worry list to the get-up rule.
- GUIDE
A bedtime routine for adults
What to do in the hour before bed, with a 45-minute template.
- GUIDE + PACER
4-7-8 and other breathing exercises
Four techniques, what the research shows, and a pacer to follow in the dark.
- GUIDE
Bedtime yoga and Yoga Nidra
A slow, 15-minute floor flow and a guided rest you can do lying still.
Staying asleep
- GUIDE
Why do I wake up at 3am?
Why the early hours are when sleep gets light, and a calm plan for getting back to sleep.
- GUIDE
White, pink or brown noise?
What the evidence says about noise for sleep, and how to use it safely.
- TOOL
Caffeine calculator
See how much caffeine is still in your system at bedtime, and when to have your last cup.
Everything here is general wellness information, not medical advice. Read how we write and check these guides.