Latest · CBT-I techniques
Waking at 3am and Can't Get Back to Sleep: What Is Going On
Waking at 3am night after night is common and wearing. Why the early hours are when it shows up, and what people try instead of lying there.
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Practical, plain-English writing on sleep, checked against the research before we publish.
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CBT-I techniques
Sleepy on the Sofa, Wide Awake in Bed: Why It Happens
You can barely keep your eyes open on the sofa, then your mind switches on in bed. A plain-English look at why, and what helps the bed feel sleepy again.
CBT-I techniques
Sleep Efficiency, Explained: How to Work It Out From a Sleep Diary
Sleep efficiency is a simple sum: time asleep divided by time in bed. Here is how to work it out from a diary, one night and one week at a time.
Sleep trackers and sleep anxiety
Sleep Anxiety: When Worrying About Sleep Keeps You Awake
A few bad nights can turn into dread at bedtime. How sleep anxiety forms, the beliefs that feed it, and what people do to loosen it.
CBT-I techniques
Should You Nap If You Have Insomnia?
After a bad night a nap feels like the obvious answer. Why the behavioural approach usually says skip it, and what to do if you need one to stay safe.
CBT-I techniques
Should You Get Out of Bed If You Can't Sleep?
The short answer is usually yes, once you feel wide awake or frustrated. Here is when to get up, what to do, and when to go back.
CBT-I techniques
Paradoxical Intention: Trying to Stay Awake to Fall Asleep
Trying hard to sleep often keeps people awake. Paradoxical intention turns that around. What it involves and what research has found.
Insomnia self-help
How to Get CBT-I on the NHS (and When Paying Makes Sense)
CBT for insomnia is available free on the NHS in many areas. The routes to try first, how to ask your GP, and what to do if nothing is offered near you.
Insomnia self-help
How Long Does CBT-I Take? A Realistic Week-by-Week Picture
CBT-I usually runs for around six weeks, but the weeks do not all feel the same. A realistic picture of what to expect and when.
Insomnia self-help
Why the First Weeks of CBT-I Can Feel Harder (and What Is Normal)
Many people feel more tired in the first weeks of CBT-I. Why that happens, what the research found, and when to stop and ask for help.
Sleep trackers and sleep anxiety
Taking the Watch Off at Night
If your tracker has become a source of dread, a few nights without it can be a relief. Why, and how to try it.
Sleep trackers and sleep anxiety
Orthosomnia, Explained
Orthosomnia is the word for chasing perfect sleep data until the chasing itself disturbs your rest.