Sleep briefing
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Build a realistic bedtime routine that reduces evening stimulation, protects sleep cues, and still works on busy nights.
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How Alcohol Disrupts REM SleepYou drink in the evening, feel relaxed, become drowsy, and fall asleep faster than usual. Because of that, many people think alcohol helps them sleep.How Caffeine Affects Sleep PressureIt helps you wake up, focus, work longer, train harder, and get through the afternoon slump. But caffeine does not give you energy in the same way sleep does.Why Stress Feels Worse at NightDuring the day, you may stay busy enough to keep moving. You answer messages, finish tasks, handle conversations, commute, exercise, eat, and distract yourself with screens or responsibilities.How Screen Time Delays Your Sleep ClockThen one video becomes five. One message becomes a conversation. One quick scroll becomes 40 minutes of news, social media, shopping, work email, or short-form video.Sleep Debt: What It Is and Why It MattersSleep debt is what happens when you repeatedly get less sleep than your body needs.
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Bedtime PlannerHelp users complete the bedtime planner and understand their best next step.Caffeine Cutoff CalculatorUse the Caffeine Cutoff Calculator to check your current sleep signals and get a simple result with practical next steps.Sleep Environment ChecklistUse the Sleep Environment Checklist to check your current sleep signals and get a simple result with practical next steps.
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