The Sleep Book
What the science actually says — and what to do about it
A complete field-guide to sleep science, sleep disorders, and evidence-backed interventions. Covers why you sleep, what disrupts sleep, the supplements that work, and the lifestyle factors with the strongest evidence.
Table of Contents (10 chapters)
- 1→
Why You Sleep (and Why You're Not)
The neuroscience of sleep — adenosine, circadian rhythm, and the two-process model. Why modern life is systematically wrecking your sleep architecture, and what the strongest evidence says you can do about it.
A— Strong Evidence~18 min read - 2→
Circadian Rhythms and Your Inner Clock
How light, temperature, and timing affect your sleep-wake cycle.
NR— Not Rated~4 min read - 3→
The Four Stages of Sleep
Understanding light, deep, and REM sleep phases.
NR— Not Rated~4 min read - 4→
Common Sleep Disorders: Insomnia to Apnea
Identifying the root causes of chronic sleep disruption.
NR— Not Rated~6 min read - 5→
The Role of Melatonin and Hormones
How your body chemically regulates tiredness and waking.
NR— Not Rated~4 min read - 6→
Diet, Caffeine, and Sleep Quality
Foods that help and hurt your ability to stay asleep.
NR— Not Rated~4 min read - 7→
Sleep Hygiene: Creating the Ideal Environment
Optimizing your bedroom for maximum restorative sleep.
NR— Not Rated~4 min read - 8→
Stress, Anxiety, and Racing Thoughts
Techniques for calming an overactive nervous system at night.
NR— Not Rated~5 min read - 9→
Natural Supplements for Better Sleep
Evidence-based herbs and minerals that support rest.
NR— Not Rated~6 min read - 10→
Cognitive Behavioral Therapy for Insomnia
The gold-standard non-pharmacological treatment for chronic insomnia.
NR— Not Rated~4 min read