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Sleep, Examined
Sleep Better, Examined
What the research says about sleep and insomnia: the therapy doctors try first for long-term insomnia, in person and online, sleep hygiene tips, caffeine, exercise, mindfulness, light, short naps and food. Nineteen research chapters that name each study and its size, plus a routine, a sleep diary, drills with answer keys and cards to copy. General education, not treatment.
22 chapters · 53 pages · 22 studies cited
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What you get
The Treatment Doctors Try First for Long-Term Insomnia
20 trials and 1,162 adults: CBT for insomnia cut time to fall asleep by 19 minutes and raised sleep efficiency by about 10 percent.
Doing It Online
11 trials and 1,460 people: internet-delivered CBT for insomnia gave similar gains, larger with longer programmes and personal support.
Which Way of Getting Help Works Best?
52 trials compared: live delivery gave the largest effects, online and guided reading gave medium to large ones.
Sleep Hygiene: Helpful, but Not Enough on Its Own
15 studies: sleep rules helped a little but were less effective than CBT for insomnia.
Caffeine and the Night That Follows
24 studies: caffeine cut total sleep by about 45 minutes; coffee about 8.8 hours before bed is the suggested cut-off.
Does Exercise Improve Sleep?
6 trials (305 adults over 40) and a review of 34 studies: moderate benefits, clearest in middle-aged and older adults.
Activity, Stress Hormone and Sleep
10 studies: physical activity lowered cortisol and improved sleep quality, with low certainty for sleep.
Mindfulness and Sleep: A Mixed Result
18 trials and 1,654 people: better than time-matched activities, no clear difference from sleep treatments.
Light and Sleep Problems
53 studies and 1,154 people: small to medium effects, with signs of publication bias.
A Short Nap and Clear Thinking
11 laboratory studies and 381 people: an early-afternoon nap gave a small gain in alertness.
What You Eat and How You Sleep
29 studies: healthy foods went with better sleep, sugary and processed foods with worse, mostly in one-time studies.
Noise at Night
36 studies: each 10-decibel rise in night noise raised the odds of high sleep disturbance (aircraft 2.18, road 2.52, rail 2.97).
Blue Light: Bad for Sleep, Good for Alertness?
A review in healthy people: more alertness and performance in most studies, worse sleep in a fraction.
Lifting Weights and Sleep
13 randomised trials: regular resistance training improved all aspects of sleep, most for quality.
Teaching Students to Sleep Well: Weak Evidence
Four studies found insufficient evidence for sleep education in college students; a 96-student text trial improved both groups.
A School Programme for Teenagers
2,841 high school students: four theory-based sessions improved sleep habits at one and six months.
A Mediterranean-Style Diet and Sleep
23 observational reports: closer adherence went with less poor sleep quality, short sleep and insomnia symptoms.
Naps for Athletes: When and How Long
37 studies: naps of 20 to 90 minutes between 1 and 4 pm may help, with 30 minutes to recover.
Online Insomnia Therapy and Mood
22 trials: a large effect on sleep and a small to moderate effect on depression and anxiety.
A Practice Routine
Five if-then plans, a daily diary and two measures, with a note on when to see a doctor.
Drills: Read the Numbers, Check the Claim, Plan Your Nights
Matching studies to results, sums on reported figures, sleep efficiency, claim checks and a caffeine cut-off, with checked answers. Practice material, not research.
Tools and Glossary
A sleep diary, weekly card, wind-down plan, when-to-see-a-doctor card, checklist and a glossary of 19 terms. Practice material, not research.
What makes this different
Every research claim names its study
Each research claim names the study and its size where the abstract gave it. A Sources section lists all 22.
Honest about what each habit can do
Effects are given as found, including small, mixed and low-certainty results, and the book says when to see a doctor.
A diary and cards you can use tonight
A sleep diary, a weekly card and drills with answer keys, labelled as practice material. Not treatment.
Read the first 3 chapters free
Download chapters 1 to 3 before you decide. No email required.
Download free chapters (PDF)Look inside
Real pages from Sleep Better, Examined
These pages come straight from the free chapter. The full workbook is written the same way.
Questions before you buy
What do I get?
The full book as a PDF and as an ePub for Kindle and Apple Books. One purchase, one flat price, no subscription.
How do I receive it?
You pay on a secure Stripe checkout page. The download link is sent to your email right after purchase.
What if it is not right for me?
You get a full refund within 30 days of purchase, no questions asked. Email the address in your confirmation message.
Can I read a sample first?
Yes. Get Chapter 1 free by email and read it before you decide.
Get Sleep Better, Examined
PDF + ePub. Instant download. 30-day guarantee.
$14.99Buy Sleep Better, Examined — $14.99Secure checkout via Stripe. 30-day money-back guarantee.