Healthy Sleep Guides

Evidence-based, practical guides to the habits and routines that help you sleep better, night after night.

In preparation. The guides in this section have not been written yet. Each outline shows the sections it will cover once written and medically reviewed.

Our healthy sleep library covers the everyday habits and routines that shape how well you sleep: sleep hygiene, working around shifts, caffeine and alcohol, exercise, screens, napping, and travel. These are practical, evidence-based guides to help you build better sleep on your own.

Sleep Hygiene

The daily habits that support good sleep, and the ones that get in the way.

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Shift Workers

Strategies for protecting sleep and alertness on nights and rotating shifts.

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Caffeine and Sleep

How caffeine affects sleep, and how to time it so it does not.

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Alcohol and Sleep

Why a nightcap backfires, and how alcohol changes your sleep.

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Exercise Timing

How exercise affects sleep, and whether the time of day really matters.

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Screens and Blue Light

How screens and light affect sleep, and which fixes actually hold up.

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The Science of Napping

How long, when, and when a nap helps versus when it hurts.

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Managing Jet Lag

How to adjust faster after crossing time zones, using schedule and light.

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