Blog

Sleep science, explained simply.

Sleep restriction

The part of CBT-I that sounds backwards, and the part most people quit.

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Sleep Tips

Practical things to try tonight.

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The middle of the night

Waking at 2 or 3am and not getting back to sleep — what is happening, and what helps.

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CBT-I science

What cognitive behavioral therapy for insomnia actually involves, and what the research and guidelines say about it.

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Latest articles

CBT-I science

How to choose a CBT-I app: what actually matters

Every one of them says clinically proven. Here are the questions that separate a real CBT-I program from a sleep-tracking app with a nice interface.

Aug 26, 20265 min read

CBT-I science

How much does CBT-I cost?

From free to well over a thousand dollars, depending entirely on how you get it. Here are the real numbers and where the surprises hide.

Aug 26, 20263 min read

CBT-I science

Does self-guided CBT-I work as well as seeing a therapist?

The honest answer is: nearly, and the gap is smaller than the availability problem it solves.

Aug 26, 20264 min read

CBT-I science

What actually happens in a six-week CBT-I program

Most programs will not tell you what is inside until after you have paid. Here is the whole thing, week by week, including the week that is genuinely unpleasant.

Aug 26, 20264 min read

Sleep restriction

Why the sleep diary is the part that actually does the work

It looks like homework. It is the only thing standing between you and guessing — and your memory of last night is wrong in a specific, predictable direction.

Aug 26, 20264 min read

CBT-I Science

Does melatonin work for insomnia? What the guidelines actually say

It is the most-bought sleep supplement in the country, and sleep medicine's own guideline recommends against using it for insomnia. Here is why, and what melatonin is genuinely for.

Aug 26, 20265 min read

CBT-I Science

CBT-I vs. sleep hygiene: why the advice you already tried didn't work

Cool room, no screens, no caffeine after two. You have done all of it. There is a reason it didn't fix anything, and sleep medicine's own guideline says so.

Aug 26, 20265 min read

The middle of the night

Why do I wake up at 3am and can't get back to sleep?

The wake itself is normal. What keeps you up afterwards is a different thing, and it is the part that can change.

Aug 25, 20263 min read

Sleep restriction

Sleep restriction therapy: how it works, and why the first two weeks are hard

Spending less time in bed to sleep more sounds backwards. Here is the reasoning, the arithmetic, and the part most articles leave out.

Aug 25, 20265 min read