Sleep

Q&A

Evidence for literal sleep-learning is weak. But a calm pre-sleep affirmation routine can steady your mind and shape your first waking thoughts.

Affirmations

When your thoughts won't slow down at night, gentle affirmations can help you loosen your grip on the day. Twenty to try, grouped by what your mind is doing.

Research

In a study of 1,655 people, insomnia looked different by age: working-age adults (30-64) reported worse scores on every nighttime and daytime symptom than older adults (65+). Across both groups, fatig

Research

In a dissertation study of college students, those who did a brief values-reflection exercise reported stronger intentions to stick with a behavioral insomnia treatment than a control group. Affirming

Research

A cross-sectional survey of nearly 1,500 Saudi youth found that when you drink coffee matters more for sleep than which coffee you choose. Evening and night-time coffee was a strong independent predic

Research

A clinical perspective on self-care argues that small evening-routine changes plus daily affirmations can help establish healthier sleep and, crucially, help you stick with the new habits, specificall

Research

This overview argues that sleep is a performance variable for athletes, not a luxury. Good sleep aids both performance and recovery, yet demanding training schedules and travel put athletes at higher

Research

In 659 university students, both poor sleep and an evening chronotype were tied to more mental distress, but sleep quality was the strongest predictor, and it largely explained the night-owl effect. T

Research

Following 578 working adults for a full year, researchers examined whether using an employer-sponsored digital mental health platform tracked with better sleep, and whether shifts in sleep moved along

Research

A review of 132 trials with 10,872 adults aged 50 and older found 19 drug-free approaches improved sleep quality versus doing nothing. Combined aerobic and resistance training had the largest effect,

Research

A pilot of the Good Nights Sleep Program, which helps children and parents pick, try, and track changes to both their sleep habits and their bedroom environment, showed promise: children slept longer

Research

Following 3,406 Chinese teens, researchers found that "transfer" thinking, carrying healthy habits from one area of life into another, predicted better sleep routines, while "make-up-for-it-later" bel

Research

In a study of 1,224 Saudi adults, anxious late-night health searching (cyberchondria), health anxiety, and poor sleep all tended to cluster together, with the links strongest among people who have psy

Research

A systematic review of 11 studies (809 participants) found that team sports are generally associated with better sleep quality, with soccer, Zumba, volleyball, and handball significantly improving sle

Research

Tracking 2,129 older Chinese adults across three surveys, researchers found poor sleep quality predicted depressive symptoms years later, even after adjusting for earlier mood. Those with persistent p