No filler, no fluff. Every key claim shows how it was tested and how strong the evidence is.
01
Light & Melatonin
Daylight soon after waking, dimmer lights for the last 3 hours, and screens off at least 30 minutes before bed.
02
Master Your Rhythm
The same wake-up time every day, a caffeine cut-off about 10 hours before bed (and why 10), and late meals and alcohol kept away from bedtime.
03
Recharge With Stillness
Box breathing in bed, devices off at least 30 minutes before bed, and a five-minute to-do list on paper.
04
Optimize Your Bedroom
Darkness, a cool, comfortable room, and quiet: the setup that tells your body it’s night.
05
Your Sleep Stack (Optional)
Magnesium, L-theanine and more as an optional add-on to the habits, never a replacement, with what the trials actually found. Check with your doctor first.
06
Awake at Night? What to DoNew
Lying awake for 40+ minutes, or wide awake at 3 a.m.? Five steps built on stimulus control, a core part of CBT-I: turn the clock away, get up instead of lying there, keep it dim, and go back to bed only when sleepy.
07
CBT-I, the First-Choice TreatmentNew
If poor sleep has dragged on for months: why guidelines name CBT-I the first treatment, which parts you can do on your own, and where to get the rest.
08
7-Day Plan & Printable Sleep Log
One change at a time for a week, then a 31-day tracker to see which change actually moves your sleep.
31
Sources you can checkNew
Each key claim names its study design (randomized trial, meta-analysis, clinical guideline or official health body) and an evidence label: Strong, Mixed or Weak. Where the evidence is thin, the guide says so. All 31 sources are listed on one page, with PubMed IDs and DOIs, so you can look them up yourself.
Braincademy
