NightlySleeping guides
Insomnia
Difficulty falling or staying asleep is exhausting, and much of the advice online is fluff. These guides cover what insomnia is, the habits that genuinely help, and how melatonin, caffeine and screens really affect your sleep.
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.
Read the guide
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.
Read the guide
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.
Read the guide
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.
Read the guide
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.
Read the guide
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.
Read the guide
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.
Read the guide