Sleep library

Waking too early? Look at the whole night

Waking earlier than you would like? Look at bedtime, your sleeping environment and daytime alertness before drawing conclusions from the clock.

An evening routine you can actually keep

Create a simple evening routine: finish the day's tasks, choose something quiet and prepare for bed. Practical examples without a long rulebook.

Regular sleep times that fit real life

Regular sleep does not mean falling asleep at an exact minute. Plan a realistic wake-up time and enough room for sleep across your week.

Screen time and sleep: light, content and timing

Evening screen use is about more than the colour of the display. Review light, engaging content and the time you stop, without banning all technology.

Coffee and sleep: timing matters too

Caffeine can remain active long after your last cup. Note timing and approximate amounts, then explore a realistic change rather than a universal cut-off.

Understand your sleep – an overview

Sleep cycles: not an exact 90-minute timetable

Understand changing sleep stages, brief awakenings and why counting fixed 90-minute blocks cannot guarantee the ideal time to wake up.

Deep sleep without chasing a perfect number

What is deep sleep? Understand this stage, variation between nights and how to put a sleep watch's estimate into context.

REM sleep: what it is and when it happens

REM sleep recurs during the night and often becomes longer towards morning. A clear explanation without chasing an app percentage.

Your body clock and your sleep timing

Understand the difference between your body clock and sleep pressure, and how light, mornings and evenings relate to feeling sleepy.

How much sleep do adults need?

7–9 hours is a common reference range for adults, but needs vary. Distinguish time in bed from sleep and consider how you function during the day.

Stress and sleep: finding an end to a busy day

When the pace of the day follows you into the evening, try a clearer ending. Separate unfinished tasks from a quieter period before sleep.

Thoughts at night: what can wait until tomorrow?

When planning follows you to bed, try brief notes and a small next step. A practical evening structure without requiring an empty mind.

Night shifts and sleep: plan the time after work too

Protect sleep after a night shift, reduce interruptions at home and plan a safe journey. Practical guidance without a one-size-fits-all schedule.

Weekend sleep without turning the whole day around

Compare sleep duration and timing on workdays and days off. Understand large weekend shifts while still making room for enough rest.

Try the free Sleep Check

The Sleep Check gives you a free starting point. Explore your habits, then create an account when you want to follow your sleep pattern. No payment card is required.