Diaphragmatic Breathing for Sleep: What the Research Shows
How belly breathing calms your body before bed, a simple 4-in, 6-out routine, and what the research really shows about breathing and sleep.
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/
Segmented Sleep vs Biphasic Napping: What the Research Says
Segmented sleep vs biphasic napping: what history and research really show, what naps can and cannot do, and the best-supported help for anxious night waking.
Is 5 Hours of Sleep Enough? Why Adults Need at Least 7
Is 5 or 6 hours of sleep enough? What lab studies show about short sleep, why you do not notice the damage, and simple ways to get your 7 hours.
Night Shift Strategy: How to Get Through the 3 AM to 5 AM Slump
How night shift workers can handle the 3 to 5 AM slump: light, caffeine timing, naps, food, sleeping after a shift and driving home safely, based on research.
Gut Bacteria and Deep Sleep: What the Research Really Shows
Is your gut microbiome affecting your sleep? What the studies show about fiber, gut bacteria and deep sleep, what they do not show, and sensible steps to take.
Narcolepsy: Symptoms, Types, Diagnosis and Treatment
Narcolepsy explained in plain English: the main symptoms, type 1 vs type 2, how the sleep tests work, treatment options, and when to see a doctor.
Biphasic Sleep: What It Is, What Research Shows, and How to Try It
Biphasic sleep explained: siesta and segmented schedules, what studies show about naps, blood sugar and heart health, and how to try it safely.
Natural Melatonin Alternatives: Foods, Teas and Habits
Natural alternatives to melatonin pills: what tart cherry juice, kiwifruit, chamomile and magnesium really do for sleep, and the habits that matter more.
Start Here: Simple Guides to Better Sleep and Less Snoring
New to sleepgood.org? How much sleep you need, how to find the cause of your snoring, and our best guides for your bedroom, bedtime and night waking.