Resource Library
Sleep science, translated
Plain-language, evidence-based answers to the questions patients, athletes, and product teams actually ask. Every article is written and reviewed by a board-certified behavioral sleep medicine specialist.
20 articles
- Circadian RhythmWhat Are Zeitgebers?Zeitgebers are environmental time cues that entrain the circadian clock to the 24-hour day. Here is how each one works and which ones matter most.Read
- Circadian RhythmWhy Wake Time Matters for Circadian RhythmA consistent wake time anchors the circadian clock and builds sleep pressure for more reliable sleep at night. Here is why clinicians should target wake time first, and how to help patients set one.Read
- Circadian RhythmHow to Shift Your Sleep ScheduleA step-by-step, evidence-informed method for moving your sleep schedule earlier or later using light, timing, and gradual shifts.Read
- Circadian RhythmMorning Light and Circadian RhythmWhy morning light is the strongest lever for sleep timing, how much you need, and what to do in winter or when mornings are dark.Read
- Circadian RhythmSocial Jet LagSocial jet lag is the mismatch between your biological clock and your social schedule. Here is how it is measured and what it does to alertness and health.Read
- Insomnia & CBT-ICBT-I vs. Sleep HygieneSleep hygiene is general advice; CBT-I is a structured, multi-component treatment with strong evidence for chronic insomnia. Here is the difference.Read
- Insomnia & CBT-IHow Long Does CBT-I Take?Most courses of CBT-I run four to eight sessions over six to ten weeks. Here is what happens week by week and what affects the timeline.Read
- Insomnia & CBT-ICBT-I vs. Sleeping MedicationClinical guidelines recommend CBT-I as first-line treatment for chronic insomnia. Here is how it compares with hypnotics on speed, durability, and risk.Read
- Insomnia & CBT-IWhat Is Sleep Compression?Sleep compression gradually narrows time in bed toward actual sleep time, rather than cutting it in one step. Here is how it works and who it suits.Read
- Sleep ScienceWhat Does a Sleep Psychologist Do?A sleep psychologist assesses and treats sleep disorders without medication, including insomnia, circadian disorders, PAP difficulty, nightmares, and more. Here is the scope of practice.Read
- Insomnia & CBT-IHow to Find a Qualified CBT-I ProviderWhat credentials to look for, what questions to ask, and how to tell structured CBT-I from general talk therapy about sleep.Read
- Wearables & TechnologyWhat Your Sleep Tracker Can and Cannot Tell YouConsumer wearables estimate sleep from movement and heart rate. Here is where the data is genuinely useful and where it misleads.Read
- Wearables & TechnologyCan Wearables Diagnose Sleep Disorders?Wearables can flag patterns worth investigating, but diagnosis of sleep disorders requires clinical evaluation. Here is the boundary and why it matters.Read
- Wearables & TechnologyOura vs. WHOOP vs. Apple Watch for SleepA clinician's framework for comparing consumer sleep wearables: what each measures, and which questions each can actually answer.Read
- Wearables & TechnologyUnderstanding HRV and SleepHeart rate variability reflects the autonomic state of the nervous system. Here is what HRV can indicate, and how to avoid over-reading it.Read
- Behavior ChangeSleep and Behavior ChangeMost sleep advice fails at the intervention layer, not the knowledge layer. Here is what health psychology says about making sleep changes stick.Read
- Circadian RhythmCircadian Rhythm and Jet LagJet lag is circadian misalignment, not just tiredness. Here is how direction of travel, light timing, and pre-adaptation change the recovery trajectory.Read
- Children & FamiliesPreparing Children's Sleep Schedules for SchoolHow to move a child's or adolescent's summer sleep schedule back toward school hours, using gradual shifts, light, and predictable routine.Read
- PerformanceSleep and PerformanceSleep affects reaction time, accuracy, learning, injury risk, and recovery. Here is what athletes and performance staff should prioritize.Read
- Women's SleepWomen's Sleep Across the LifespanHormonal transitions, caregiving, and higher insomnia prevalence shape women's sleep from menarche through post-menopause. Here is what changes and when.Read