CBT-I Techniques for Home: 6 Exercises That Really Work
Six CBT-I exercises you can practice at home: sleep diary, stimulus control, sleep restriction, and more. With step-by-step instructions.
How to Choose the Right Mattress for Better Sleep: 7 Criteria That Matter
Harder is not better. The 7 criteria for the right mattress: firmness, zoning, material, cover and more.
Ashwagandha for Restful Sleep: What the Science Says
How Ashwagandha Works in the Body The sleep-promoting effect of ashwagandha is based on three mechanisms. First: lowering cortisol levels. Cortisol is the stress hormone that keeps the body in a state of alert. Ashwagandha demonstrably reduces cortisol production — studies show a decrease of 14 to 30 percent with regular use. Less cortisol means […]
Sweating in Your Sleep: Causes and What You Can Do About It
The Most Common Causes of Nighttime Sweating Room temperature is the most obvious factor. Anything above 19 degrees Celsius (66°F) in the bedroom is too warm for most people. Your body needs to lower its core temperature to initiate sleep — sweating is its cooling mechanism. Sleeping too warm not only increases perspiration but also […]
The Quiet Return to a Good Night’s Sleep
When the Night Becomes a Challenge You know the feeling: your eyelids are heavy, your body is tired, but sleep won’t come. Or you wake up in the middle of the night and lie awake for hours. A phase of poor sleep can happen to anyone — through stress, life changes, or simply the demands […]
Sleep Phases Explained: How Your Body Moves Through the Night
Phase 1 — The Transition to Sleep (N1) The first phase is the transition from wakefulness to sleep. It lasts only one to seven minutes. Your heart rate slows, your muscles relax, and your consciousness begins to blur. In this phase, you may experience the sensation of falling — the familiar sleep startle that suddenly […]
Restless Sleep: Causes and What You Can Do About It
# Restless Sleep: Causes and What You Can Do About It You wake up for the third time tonight. The clock shows 3:47 AM. You flip your pillow to the cool side, adjust your blanket, and try to find a comfortable position. Minutes pass. Sleep remains elusive. By morning, you feel like you’ve run a […]
Sleep Onset Insomnia: When Your Brain Won’t Power Down
You lie in bed with your eyes closed, but your brain is running at full speed. Thoughts are racing. Sleep onset insomnia is plaguing you. You’re not alone. Millions of people know this feeling. And there are effective strategies to overcome it. The silence of the bedroom becomes a challenge. Every small sound seems to […]
Exercise Before Bed: Does It Help or Harm Your Sleep?
Exercise Before Bed: Does It Help or Harm Your Sleep? You have been working all day and finally found time to exercise. But now it is late, and you are wondering if working out before bed is really a good idea. Many people face this dilemma. The answer is not as simple as you might […]
What Is Your Chronotype: Are You a Lark or Owl?
Your Chronotype Is Innate and Only Limitedly Changeable Genetic factors determine about 50 percent of when you get tired and when you feel awake. You cannot completely reprogram your chronotype. But you can understand it and use it optimally. This makes the difference between struggle and flow. Between exhaustion and energy. Studies show that chronotypes […]