All Articles
Evidence-based sleep education organized by topic.
The Health Effects of Sleep Apnea: What Untreated OSA Does to the Body
Untreated sleep apnea reaches far beyond tiredness. What the research shows about its effects on the heart, brain, metabolism, and mood.
Why Dopamine Agonists Are No Longer First-Line Treatment for Restless Legs Syndrome
Dopamine agonists treated RLS for 20 years. Here's why the 2025 guidelines moved away from them — augmentation, impulse control problems, and what to do now.
The Role of Iron in Restless Legs Syndrome: Why It Matters and the Goals of Treatment
How brain iron deficiency drives RLS, what iron treatment aims to achieve, and how oral and IV iron are used under the latest guidelines.
How to Manage Insomnia Without Medication: What Actually Works
Evidence-based ways to treat chronic insomnia without sleeping pills — CBT-I, sleep restriction, stimulus control, and the honest truth about sleep hygiene.
Light Therapy for Circadian Rhythm Disorders: A Practical Guide
How to use bright light to reset your body clock — lux, timing, duration, and condition-by-condition protocols for DSPS, ASPD, shift work, jet lag, and SAD.
How Light Resets the Circadian Clock: The Science Behind Light Therapy
How light entrains your body clock — ipRGCs, melanopsin, the SCN, the phase response curve, and why the timing and wavelength of light matter so much.
Positional Therapy for Obstructive Sleep Apnea: A Patient Guide
How sleeping position affects OSA, who is a candidate for positional therapy, and a review of the devices used to keep you off your back.
Idiopathic Hypersomnia (IH): Long Sleep That Never Feels Like Enough
A patient guide to idiopathic hypersomnia — the severe sleep inertia, long unrefreshing sleep, and how IH is distinguished from narcolepsy.
Is This Sleepiness Normal? When Daytime Tiredness Is a Red Flag
How to tell the difference between ordinary tiredness and pathological sleepiness — warning signs, self-screening questions, and when to see a sleep specialist.
Narcolepsy Type 1 (NT1): Symptoms, Causes, and Diagnosis
A patient guide to narcolepsy type 1 — the pentad of symptoms, the hypocretin deficiency behind it, how it's diagnosed, and what treatments exist.
Narcolepsy Type 2 (NT2): Narcolepsy Without Cataplexy
A patient guide to narcolepsy type 2 — what distinguishes it from NT1 and idiopathic hypersomnia, how it's diagnosed, and what treatment looks like.
Central Disorders of Hypersomnolence: An Overview
A patient guide to the central hypersomnolence disorders — narcolepsy type 1, type 2, idiopathic hypersomnia, and related conditions.
How to Stop Racing Thoughts at Night
Evidence-based techniques to quiet an overactive mind at bedtime, from constructive worry time to cognitive restructuring and relaxation.
Sleep Restriction Therapy: A Step-by-Step Guide
Learn how sleep restriction therapy works, how to calculate your sleep window, and how to adjust it week by week to rebuild solid sleep.
Stimulus Control: Retraining Your Brain to Sleep in Bed
Learn how stimulus control therapy breaks the cycle of lying awake in bed and rebuilds a strong association between your bed and sleep.
Understanding Insomnia: Types, Causes, and When to Seek Help
Learn what insomnia really is, the difference between acute and chronic forms, common causes, and when it's time to talk to your doctor.
Advanced Sleep Phase Disorder: When You Fall Asleep Too Early
Advanced sleep-wake phase disorder (ASWPD): why some people fall asleep in early evening and wake before dawn, the genetics behind it, and treatment options.
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.
Irregular Sleep-Wake Rhythm Disorder: Sleep Without a Schedule
Irregular sleep-wake rhythm disorder — sleep fragmented into multiple short bouts across 24 hours, its link to dementia, and evidence-based management.
Jet Lag Disorder: Why It Happens and How to Beat It Faster
The science of jet lag and evidence-based strategies — strategic light exposure, low-dose melatonin, and schedule planning for east and westbound travel.
Non-24-Hour Sleep-Wake Disorder: When the Body Clock Drifts Daily
Non-24-hour sleep-wake rhythm disorder (N24) — free-running circadian rhythm in blind and sighted people, symptoms, diagnosis, and FDA-approved treatment.
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.
Treating Restless Legs Syndrome: What the Latest Guidelines Recommend
A patient guide to current RLS treatments based on the 2025 AASM guidelines, including iron therapy, medications, and lifestyle strategies.
Understanding Restless Legs Syndrome (RLS): Symptoms, Causes, and Diagnosis
A comprehensive patient guide to restless legs syndrome — what it feels like, what causes it, how it's diagnosed, and when to see a doctor.
Sleep Hygiene: A Complete Guide to Building Better Sleep Habits
Learn the evidence-based sleep hygiene practices that form the foundation of good sleep, from bedroom environment to daily routines.
What Is CBT-I? A Patient's Guide to Cognitive Behavioral Therapy for Insomnia
Learn about CBT-I, the gold-standard treatment for chronic insomnia recommended by major medical organizations worldwide.
CPAP Setup Guide: Getting Started With Your New Machine
A step-by-step guide to setting up and using your CPAP machine for the first time, from unboxing to your first night.
Understanding Sleep Apnea: Types, Symptoms, and Treatment Options
A comprehensive patient guide to obstructive and central sleep apnea — what causes it, how it's diagnosed, and the treatment options available.
Understanding Your Sleep Study: What to Expect Before, During, and After
A complete patient guide to polysomnography (PSG) and home sleep tests. Learn what happens during a sleep study and how to read your results.
Circadian Rhythm Explained: Your Body's Internal Clock
Learn how your circadian rhythm controls sleep, alertness, and health — and what happens when it gets disrupted.
Sleep Myths vs. Facts: What the Research Actually Shows
Separating common sleep misconceptions from evidence-based facts. What science really says about alcohol, naps, snoring, and more.
The Stages of Sleep: What Happens When You Close Your Eyes
Learn about the four stages of sleep, why each matters for your health, and what a normal night of sleep looks like.
Sleep and Aging: Why Sleep Changes as You Get Older
Understand how sleep naturally changes with age, common sleep disorders in older adults, and practical strategies for better rest after 60.
Sleep During Pregnancy: Challenges, Risks, and What Helps
A trimester-by-trimester guide to sleep changes during pregnancy, common sleep disorders, and evidence-based strategies for better rest.
Sleep Strategies for Shift Workers: A Practical Guide
Evidence-based strategies to improve sleep quality when your work schedule conflicts with your body's natural rhythms.