Sleep Brief

Sleep Brief

Better sleep, with the sources shown.

Clear guides to falling asleep, staying asleep and waking up rested. Every claim is checked against published research and linked so you can read it yourself.

  • Short answers first, details after
  • Supplements graded by the strength of the evidence
  • No paid rankings. Gear guides tell you what to look for.

When should you go to bed?

  1. 10:45Turn on JavaScript to see your times.

Times assume sleep cycles of about 90 minutes. Real cycles run roughly 70 to 120 minutes and vary through the night, so treat these as a starting point. Most adults need at least 7 hours.

Start with your problem

What's keeping you up?

I can't fall asleepTechniques for a busy mind and a body that won't settleI wake up at 3 a.m.Why it happens and how to get back to sleepShould I take melatonin?Dose, timing and what the research supportsMy bedroom is too hot, bright or loudFix the room before you buy anythingI work nights or travel a lotShift work, jet lag and the clock changeI sleep but still wake up tiredSleep need, sleep debt and what's worth checking

Browse by topic

Eight ways into better sleep

All topics →

Falling Asleep

Techniques for a racing mind, a wired body and nights that drag.

Sleep Science

Cycles, stages, circadian rhythm and how much sleep you need.

Supplements

Melatonin, magnesium and the rest, graded by the evidence.

Bedroom Setup

Temperature, light, noise and bedding that help instead of hurt.

Sleep Gear

What to look for in masks, earplugs, sound machines and more.

Habits & Routines

Caffeine, screens, exercise, meals and a routine that sticks.

Life Situations

Shift work, jet lag, new babies, heat waves and the clock change.

Sleep Problems

Snoring, 3 a.m. wake-ups, restless legs and when to see a doctor.

How we work

Why you can trust a Sleep Brief guide

Sleep advice online is full of recycled tips and supplement hype. We hold ours to a few rules, and we explain them in full on our research page.

  1. Primary sources, linkedWe work from medical guidelines, government health agencies and peer-reviewed studies, and link them where we use them.
  2. The evidence, gradedSupplements and remedies get an honest grade, from strong to weak, so you know which ones have real research behind them.
  3. No invented experienceWe don't pretend to have tested products we haven't. Gear guides explain what matters and why.
  4. Clear about doctorsSome sleep problems need a professional. We say so plainly and tell you what to ask.