Better Sleep
Starts With Understanding.
Research-backed sleep education for patients. Clear, actionable guides on insomnia, sleep apnea, CPAP therapy, and the science of sleep.
Evidence-Based
Content based on peer-reviewed research and clinical guidelines
Patient-Focused
Written in clear language for patients and caregivers
No Conflicts
Independent education with full source citations
Not sure where to start?
Most people arrive with one of these questions. Each link goes to the guide that answers it.
Interactive guides
Pictures you can work. Move a slider or press a button and watch what happens inside the body. Here is one from each topic.
The airway closes, and four signals find out at different times
Between the back of the nose and the top of the larynx there is no bone holding the airway open — only muscle, and sleep turns the muscle down. Choose a mild, moderate or severe airway, set the arousal threshold, the sleep stage and which way the sleeper is lying, then watch the EEG, the airflow, the chest belt and the oximeter disagree about when the event happened — and about what it cost. Then put the CPAP mask on and watch the airway held open from the inside.
Open the guideBody clock and sleep timingYour body clock: how light and melatonin move it
Watch light reach the eye and switch melatonin off, and darkness let it rise at dusk. Compare when melatonin rises and falls in an early bird, a typical sleeper and a night owl, then set the time of a light box and a dose of melatonin and step through a week to see the clock move earlier or later.
Open the guideInsomniaWhy less time in bed produces more sleep
Ten hours in bed, five hours asleep. Enter a night from your sleep diary, wakings and all, watch the window shrink to fit the sleep, then step through the weeks as it grows back fifteen minutes at a time. Four steps, one bar each — built to be understood in a clinic visit.
Open the guideExplore by Topic
In-depth guides organized by the sleep topics that matter most to patients.
Insomnia & CBT-I
Evidence-based behavioral strategies for overcoming insomnia, including sleep hygiene, stimulus control, sleep restriction, and cognitive techniques.
Sleep Apnea
Understanding obstructive and central sleep apnea, diagnosis, CPAP therapy, mask selection, compliance strategies, and alternative treatments.
Restless Legs Syndrome
Patient guides for restless legs syndrome — symptoms, diagnosis, iron therapy, the latest 2025 AASM treatment guidelines, and managing daily life with RLS.
Circadian Rhythm Disorders
Delayed and advanced sleep phase disorders, shift work disorder, jet lag, and non-24-hour sleep-wake disorder — how the body clock drifts out of sync and how to reset it.
Narcolepsy & Hypersomnias
Central disorders of hypersomnolence — narcolepsy type 1 and type 2, idiopathic hypersomnia, and how to tell everyday tiredness from pathological sleepiness.
Sleep Science
The science of sleep explained — sleep stages, circadian rhythm, sleep drive, common myths, and how much sleep you really need.
Special Populations
Sleep guidance for shift workers, pregnancy, children, and older adults — tailored advice for unique sleep challenges.
Featured articles
Start here for the most essential sleep education.
Delayed Sleep Phase Syndrome: A Comprehensive Patient Guide
Delayed sleep-wake phase disorder (DSPS/DSWPD): causes, symptoms, the body clock science, and evidence-based treatment with light and melatonin.
Shift Work Disorder: Surviving Nights and Rotating Shifts
Shift work disorder explained — the science of working against your body clock, health risks, and evidence-based strategies for night and rotating shifts.
The Three Types of Insomnia, and Acute vs Chronic
The three types of insomnia: trouble falling asleep, trouble staying asleep, and waking too early. Plus acute vs chronic insomnia and the 3 P's behind it.
What Is CBT-I? Cognitive Behavioral Therapy for Insomnia
CBT-I, or cognitive behavioral therapy for insomnia, is the first-line treatment for chronic insomnia, ahead of sleeping pills. How it works and how to start.