Describe your sleep issues and habits. We'll pinpoint the root causes and give you a 14-day plan to sleep deeper.
AI flags 4pm coffee + 11pm phone scrolling as the cause. Plan: caffeine cutoff at 2pm, phone in another room from 10pm, journal for 5 minutes before bed. Sleep latency drops from 45 minutes to 8 minutes within 2 weeks.
Likely culprits: alcohol with dinner + bedroom too warm. Plan: drop alcohol on weeknights, drop bedroom temperature to 18°C, blackout curtains. Continuous sleep restored in 10 days.
Sleep Improvement Advisor analyses your sleep issues, lifestyle and stressors to give you a personalised sleep protocol with daily checks.
Use it when you're tired despite enough hours, can't fall asleep, or wake in the middle of the night.
Sleep is not a passive state where nothing happens — it's when your brain consolidates memory, your body repairs tissue, your immune system synthesises antibodies, and your hormones reset. Chronic sleep deprivation (under 6 hours regularly) is associated with higher risk of obesity, type-2 diabetes, cardiovascular disease, depression and dementia. It also tanks short-term performance — reaction time after 17 hours awake is equivalent to legal drunkenness.
Most adults need 7–9 hours. The 'I only need 5' camp is largely composed of people who've adapted to feeling sub-optimal as their normal. Before optimising training, diet or productivity, fix sleep — it gates everything else. The Sleep Improvement Advisor analyses your specific patterns and identifies the highest-leverage fix for your situation.
Five practices have the strongest evidence and cost nothing. (1) Same wake time every day, including weekends — protects the circadian rhythm. (2) Morning sunlight within 30 minutes of waking — even 5 minutes has measurable effects. (3) No caffeine after 2pm — caffeine has a 5–6 hour half-life and 25% is still in your system at midnight from a 4pm coffee. (4) No screens in bed — blue light + content engagement both delay sleep onset. (5) Bedroom cool (18–20°C), dark and quiet.
Doing all five for 14 days fixes most sleep issues without any further intervention. People skip them because they sound boring; they work because biology doesn't care if you find them boring. The Advisor checks which of these you're already doing and ranks the missing ones by likely impact.
Alcohol is widely thought to help sleep — it makes you feel drowsy and shortens the time to fall asleep. But sleep architecture under alcohol is severely disrupted: REM sleep is suppressed in the first half of the night and rebounds in the second half, fragmenting the cycle. You wake more often, sleep more lightly, and feel unrested even after 8 hours.
Even moderate drinking (1–2 standard drinks 3 hours before bed) measurably reduces sleep quality. Heavier drinking is much worse. If your sleep is fragmented or non-restorative and you drink in the evenings, removing alcohol for 14 days is the single most powerful experiment you can run. The Advisor flags this when your description matches the alcohol-disrupted pattern.
Solid sleep hygiene fixes most cases of short-term insomnia. If after 4 weeks of consistent practice you still can't sleep, fall asleep but wake unrefreshed, snore heavily, or your partner notices you stop breathing during the night — see a doctor. Untreated sleep apnea is associated with serious cardiovascular consequences and is dramatically more common than people realise (especially in men over 40 with neck circumference >43cm).
A basic sleep study or even a wearable like an Oura ring can flag sleep apnea, restless leg syndrome and other treatable conditions. Don't power through chronic insomnia for years — it's not a willpower problem and it has solutions. The Advisor includes 'red flags' in its analysis that suggest you should see a professional, not just optimise hygiene.