The analysis of a massive sleep dataset mainly shows that sleep is not a mysterious process over which you have little control. On the contrary, small and consistent behavioral changes can already make a big difference.

Light is a powerful signal for the body. It influences our biological clock, sleep, mood, and cognitive performance. But it’s not just about how bright the light is. It also matters when and what type of light we’re exposed to.

According to the American Academy of Sleep Medicine and the American Academy of Pediatrics, young people between the ages of thirteen and eighteen need eight to ten hours of sleep per night for optimal health and development. Yet the majority do not meet this standard

We tend to think that fatigue is about the number of hours we sleep. Eight hours is good. Seven is borderline. Six is a problem. But what many people don’t realize is that you can sleep a perfect eight hours and still feel exhausted. Not because you lack sleep, but because you lack regularity.

What makes caffeine sneaky is that it’s in more products than you think. Many people only think of coffee, but tea, cola, energy drinks, chocolate, and even some workout supplements and painkillers also contain caffeine. Together, they can add up to a stack bigger than you expect—and that your body still has to handle at night

Do you always sleep with your bedroom door closed, even if you live alone? That is probably not a random habit. Many people do this almost automatically. The door closes, the light goes off, and only then does it feel like the night can begin. What is interesting is that, according to research, this small ritual says a lot about your personality

It’s the paradox of the insomniac: the harder you try to sleep, the more difficult it seems. But why does this happen? Why can’t we sleep, precisely when we want it so badly?

Doctors prescribe sleeping pills to one in two people who suffer from insomnia. Sleeping pills do have an effect. They calm you down. They make you drowsy. Sometimes you suddenly sleep through a few hours again. That can feel like a relief. You might sleep better, but the confidence that you can do this on your own gradually fades into the background.

Lying awake is rarely a matter of not being tired; it’s often a matter of not being able to stop thinking. Rumination — endlessly chewing over thoughts — keeps your system alert when you want to switch off. One technique that tries to break this pattern is the cognitive shuffle, developed by cognitive scientist Luc Beaudoin

Many people experience a surge of alertness shortly before bedtime. Why is that?

You can reduce the effects of jet lag with a few smart hacks.

For people with insomnia, ASMR can be a useful addition to a bedtime routine. It signals to the body that it’s time to sleep and helps release racing thoughts. Research shows that those sensitive to ASMR have a more active brain region associated with relaxation

I want to focus on 5 commonly used sleep supplements that you can easily find at your local drugstore: valerian, L-theanine, tryptophan, 5-HTP, and zinc. Each of these has its unique properties, but, as always, it's important to take a critical look at supplements before fully relying on them

Yoga combines movement, breathing, focus, and relaxation. This appears to reduce stress and positively influence your nervous system. Interestingly, it's not about the gentle, slow yoga, but rather more intensive forms like power yoga or vinyasa flow

In my sleep coaching programs, I don’t treat questionnaires as just a 'test'. I use them as a starting point for meaningful change

We’ve grown accustomed to the idea that a healthy night’s sleep means one solid block of 7 to 9 hours. But science shows what historical research has long suggested: humans may not naturally be “one-stretch sleepers.”

I will elaborate a bit more on popular sleep supplements. This is based on an article in The Washington Post, which evaluated recent scientific research on the possible positive effects of five supplements often used to improve sleep: melatonin, magnesium, probiotics, vitamin D, and ashwagandha.

A sleep routine helps signal to your brain and body that it’s time to wind down. By repeating the same calming habits each day, you reduce stress, fall asleep more easily, and improve the quality of your sleep.

Which forms of physical activity are the most sleep-inducing? Research by an international team, drawn from several Asian universities, provides the answer.

Do you remember pulling an all-nighter in the past? Did you have a bad day the next day?