Segmented Sleep and Hormones: Night Waking and Melatonin
What segmented sleep may do to melatonin, cortisol and growth hormone, what the research does and does not show, and what to do if you wake in the night.
Sarah
Sarah Ellis is the fictional storyteller of sleepgood.org. To make sleep science easier to follow and more enjoyable, our guides are told through Sarah, like a character in a story. Every article is checked by a person against its sources before it is published. Sarah is not a doctor, and nothing on this site is medical advice. Read how we work: https://sleepgood.org/editorial-policy/
How to Sleep Better: 12 Habits That Have Real Evidence
How to sleep better, step by step: 12 habits backed by research, from a fixed wake-up time and morning light to caffeine timing and a cool, dark room.
Cotton vs Bamboo vs Tencel Sheets: Which Fabric Keeps You Coolest?
Cotton vs bamboo vs Tencel sheets for hot sleepers: how each fabric handles heat and sweat, what the labels really mean, and which one to buy.
Does the Sleepy Girl Mocktail Work? What the Studies Say
Does the sleepy girl mocktail help you sleep? What studies on tart cherry juice and magnesium show, how to make it, and who should be careful.
What Is Sleepmaxxing? What Works, What Doesn’t, and When It Backfires
Sleepmaxxing explained: which viral sleep habits have real evidence, why mouth taping and sleep scores need caution, and a simpler routine that works.
Haptic Sleep Devices: Do They Work Better Than Sound Machines?
Do haptic sleep devices work better than sound machines? What the research on rocking and vibration shows, how they compare, and how to decide.
Night Shift Sleep: How to Use Light, Sunglasses and Blackout Curtains
A light plan for night shift workers: bright light at work, dark sunglasses on the way home and a blackout bedroom, based on night-shift studies.
Waking Up Too Often: What Broken Sleep Does to Your Body
Waking up many times at night? What fragmented sleep does to mood, memory and blood sugar, the common causes, and how to sleep more soundly.
How Long Should a Nap Be? Nap Lengths and Timing That Avoid Grogginess
The best nap length and time of day, why some naps leave you groggy (sleep inertia), how a coffee nap works, and who should avoid naps.
Heat-Inactivated Probiotics for Sleep: What Studies Show
Can heat-killed probiotics help stress-related sleep problems? What the CP2305 and B. longum 1714 studies found, their limits, and who might try them.