Free, practical sleep guides from the team at Good Sleep. How we make money
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All sleep guides

Every guide on the site, newest first.

Woman lying awake under white bedding in a dim bedroom
Sleep Problems

What to Do When You Can’t Sleep: A Calm, Step-by-Step Plan

What to do in the moment when sleep won't come, plus the longer-term techniques behind CBT-I, the recommended treatment for chronic insomnia.

 Tidy bedroom with a wooden nightstand and a bed made with a soft blanket
Sleep Habits

The Sleep Hygiene Checklist: 15 Habits Worth Keeping

A printable-style checklist of everyday habits that support better sleep, grouped by morning, daytime, evening and bedroom.

 Young man napping on a couch with a soft pillow
Sleep Basics

The Smart Napping Guide: When Naps Help and When They Hurt

How long to nap, the best time of day, how to avoid grogginess and when naps might be a sign of something…

 Woman opening a curtain to let morning light into her apartment
Sleep Habits

Morning Light and Sleep: The Free Habit That Resets Your Body Clock

How daylight sets your internal clock, how to get enough of it on busy or grey days, and what to do with…

 Bed with clean white bedding and a side table
Sleep Environment

How to Set Up Your Bed for Better Sleep

Mattress, pillows, bedding and temperature: how to tell if your bed is working against you and what to change first.

 Sunlight casting soft shadows across pillows on a made bed
Sleep Basics

How to Get Good Sleep: A Practical, No-Hype Guide

The habits that actually move the needle on sleep quality, in the order most people should try them, with no miracle cures.

 Older woman jogging along a canal path in the park
Sleep Habits

Exercise and Sleep: How Moving More Can Help You Rest Better

What research says about exercise and sleep, the best times to work out, and how to build an activity habit that supports…

 Glass teapot of herbal tea on a wooden tray by candlelight
Food & Drink

Eating and Drinking Before Bed: What Helps, What Hurts

How meal timing, late snacks and evening drinks affect sleep, plus simple ideas for a sleep-friendly evening without strict rules.

 Alarm clock and books on a nightstand beside a bed
Sleep Habits

How to Build a Consistent Sleep Schedule (and Actually Keep It)

Why a steady wake time matters more than a perfect bedtime, and a step-by-step plan for shifting your schedule without misery.

 Yellow coffee mug on a wooden table in warm sunlight
Food & Drink

Caffeine, Alcohol and Sleep: How to Enjoy Both Without Wrecking Your Night

What caffeine and alcohol actually do to sleep, how to time them, and simple swaps that let you keep your coffee and…

 Warm bedroom with a wooden bed and a ceiling fan
Sleep Environment

The Best Bedroom Temperature for Sleep (and How to Get There)

Why a cooler room tends to help you sleep, a sensible starting range, and practical ways to cool down a hot bedroom…

 Older woman reading in bed with glasses and a cozy blanket
Sleep Habits

How to Build a Bedtime Wind-Down Routine That Works

Why your brain needs a runway before sleep, what to put in a 30 to 60 minute routine, and sample routines for…