Sleep guides
Practical, plain-English help for better nights. Not medical advice: if sleep troubles go on, talk to a doctor.
The 4-7-8 Breathing Technique: Step by Step, What It's For, and Who Should Be Careful
A step-by-step guide to 4-7-8 breathing: how to do it, what people use it for, what the evidence says, and who should be careful or check with a doctor first.
A Simple Bedtime Wind-Down Routine for Adults
A calm, realistic wind-down routine for adults: what to do in the hour before bed, how long it takes, and how to make it stick on busy nights.
Does White Noise Help You Sleep? What It Can Do, What It Can't, and How to Use It Well
White noise can mask disruptive sounds at night, but it isn't a cure-all. Here's what the evidence suggests, its limits, and how to use it well.
How to Fall Asleep Fast: Practical Habits and Techniques for Tonight
Practical, evidence-informed ways to fall asleep faster tonight: wind-down habits, breathing, muscle relaxation, and what to do if you can't sleep.
What Are Sleep Stories, and How Can They Help Adults Fall Asleep?
Sleep stories are slow, calm tales read aloud to help adults wind down at night. Here's how they work, what the evidence says, and how to use them well.
White Noise vs Pink Noise vs Brown Noise: How They Differ and Which to Try for Sleep
How white, pink and brown noise differ in sound, what the evidence says about sleep, and how to choose the right one to try tonight.
Fall asleep with Sleepy
200+ sounds, sleep stories and a gentle timer. Free on iPhone.