Evidence-based · 30 guides

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Latest guides

Practical, fact-checked guidance. Each one gives you something you can act on tonight.

Sleep at the Holidays: Protecting Your Rest Through the Festive Season

Why the November and December holidays can disrupt your sleep, and the gentle, evidence-based NHS and Sleep Foundation habits that help you protect your rest through the festive season.

Sleeping Well When You Work Shifts: Honest, Practical UK Advice

How to sleep better while working nights or rotating shifts in the UK: honest, realistic advice on schedules, your bedroom, caffeine and naps - with sources.

Do Sleep Trackers Actually Help? What the Evidence Really Says

An honest, evidence-based UK guide to sleep trackers: what they measure, how accurate the numbers really are, and when tracking can do more harm than good.

Surviving the Spring Clock Change: Adjusting Your Sleep When the Clocks Go Forward

Why losing an hour when the clocks go forward in late March can disturb your sleep, and the practical, evidence-based ways to adjust - from shifting your bedtime gradually to getting morning light.

Sleeping Well in Summer: Heat, Longer Days and Keeping Your Rest on Track

Why warm, bright summer nights make sleep harder, and practical UK tips to keep your bedroom cool, block evening light and wind down gently.

Low Winter Mood and Sleep: The Role of Light and What May Really Help

What winter low mood (SAD) is, how shorter daylight can affect sleep and energy, and an honest look at light therapy and the sleep habits that help in winter.

Clocks Going Back: How to Adjust Your Sleep for Shorter Days

Why the clocks going back can disturb your sleep, and the evidence-based NHS and NIH habits that help you adjust to shorter days, darker evenings and more time indoors.

Are Naps Good or Bad for You? How Long and When to Nap

The science of napping: how long a nap should be, the best time of day, benefits and downsides, and when naps can interfere with night-time sleep.

Best Pillow for Side Sleepers: What to Look For and Why

How to choose a pillow for side sleeping - height, firmness and materials - and why this position-and-pillow combo can help with snoring and comfort.

Best Room Temperature for Sleep: What Science Says

The ideal bedroom temperature for sleep, why a cool room helps you fall and stay asleep, and practical tips to regulate temperature at night.

CPAP Comfort: How to Get Used to Your Sleep Apnoea Mask

Tips for getting comfortable with CPAP therapy: mask fit, humidification, pressure ramp, and common problems - evidence-based advice for sleep apnoea patients.

Do Anti-Snoring Mouthguards and Mouthpieces Actually Work?

Do mandibular advancement devices stop snoring? How oral appliances work, what the evidence shows, NHS/NICE guidance, and what to look for before buying.

Does Losing Weight Stop Snoring? What the Evidence Shows

Overweight, neck shape and snoring are linked. Can weight loss reduce snoring and sleep apnoea? What the NHS and sleep research say, and how weight changes help.

How Is Sleep Apnoea Diagnosed? Tests, Home Studies and the NHS Pathway

How sleep apnoea is diagnosed in the UK: GP referral, home sleep tests vs in-lab sleep studies, what the results mean, and the NHS pathway.

How Much Sleep Do Adults Really Need? (By Age, Evidence-Based)

How many hours of sleep do adults need? The NHS, NIH/NHLBI and CDC evidence on sleep duration by age, why 7-9 hours matters, and what happens with too little.

Is Melatonin Safe? Dosage, Side Effects and What the Evidence Says

Melatonin for sleep: what it is, typical dosage, side effects, and what the NHS and current evidence say about melatonin safety for adults.

Does Mouth Taping for Sleep Help Snoring? What the Evidence Says

Mouth taping for snoring and sleep: what it is, whether it works, the risks, and what sleep medicine says before you try it.

Do Screens and Blue Light Really Ruin Your Sleep? What the Evidence Says

Do phones, tablets and blue light before bed affect sleep? What the science shows about screens, light and melatonin, and simple ways to wind down.

Why Do Women Snore? Causes, Differences from Men, and Solutions

Does snoring differ between women and men? Common causes of snoring in women (including menopause and pregnancy), what the evidence shows, and what to do about it.

Why Do I Wake Up at 3am? Causes and How to Fall Back Asleep

Why you wake up in the middle of the night (sleep maintenance insomnia), what causes it, and evidence-based ways to fall back asleep - NHS and NIH guidance.

White Noise for Better Sleep: Babies, Night Shifts and Safety

Can white noise improve sleep for babies and shift workers? What the evidence says, safe volume levels, and how to use a white-noise machine well.

Best Sleep Position to Reduce Snoring: What the NHS Says

Does sleeping position affect snoring? Why side sleeping helps, what back sleeping does, and how the NHS suggests you stay on your side at night.

Caffeine and Sleep: How Late Is Too Late?

How caffeine affects sleep, how long its effects last, and what the NHS and NIH say about the best time to have your last coffee or tea.

anti snoring mouthpiece

How to Choose an Anti-Snoring Mouthpiece: What the Evidence Says

A guide to anti-snoring mouthguards (mandibular advancement devices): how they work, who they suit, what to look for, and the NHS/NICE evidence behind them.

Insomnia: An Evidence-Based UK Guide

What insomnia is, its common causes, and what the NHS says about self-help, pharmacists, CBT and sleeping pills - reviewed 2024.

Melatonin for Sleep: The Evidence and the UK Rules

What the evidence really says about melatonin for sleep - how it works, who it's for, and the important UK fact that it's prescription-only here.

Sleep Apnoea: Early Warning Signs and When to See a GP

The early warning signs of sleep apnoea - breathing pauses, gasping, loud snoring, daytime tiredness - plus when to see a GP and the DVLA driving rules (NHS).

Sleep Hygiene for Adults: An Evidence-Based Checklist

An evidence-based sleep hygiene checklist for adults: schedule, light, screens, caffeine and alcohol - backed by the US National Institutes of Health.

13 Proven Ways to Stop Snoring Tonight (2026 Guide)

Evidence-based ways to stop snoring: sleep position, weight, alcohol, allergies and anti-snoring aids that actually work. Written with a doctor-reviewed approach.

White Noise Machines for Sleep: What the Evidence Actually Shows

A balanced look at white noise for sleep - the research is genuinely mixed. What the systematic reviews say, who it may help, and how to use it safely.

Guides and bundles

Short, practical guides you can read in an evening. Bundles cost less than buying them one at a time.

Better Sleep Guide · £9.99 Shift Work & Better Sleep · £9.99 Stop Snoring Guide · £9.99 Better Sleep Bundle · £14.99 Better Sleep + Stop Snoring · £14.99 Complete Sleep Bundle, all three · £21.99 The members' library, £3.99 a month