Improve Sleep, One Night At A Time

If you lie awake thinking, “I am just bad at sleeping”, your ears would probably like a word.

For a lot of light sleepers, the real problem is not a broken sleep system, it is a 24 hour noise problem. Thin walls, snoring, traffic, late neighbours, phones, delivery trucks, kids, your brain never really gets an off duty shift.

Educational • ~12 min read

Most bedrooms are not quiet, they are a low hum of fridges, traffic, pipes, neighbors, partners who forget how to breathe quietly after midnight. If you could see the sound in your room as a graph, would it be a calm line, or little mountains of noise with the occasional spike when a truck passes or a door slams.

Routine • ~13 min read

What if your insomnia is not a problem with sleep itself, but with the relationship your brain has built with your bed.

You climb in, your body is tired, but your brain hears a different message, “Oh, this is the place where we worry about tomorrow, replay today, watch the clock, and count how many hours we have left to survive tomorrow.” CBT I, cognitive behavioral therapy for insomnia, is about rewiring that relationship on purpose, using a structured few weeks of habits and small thought shifts that teach your brain, bed equals sleep again.

Routine • ~13 min read

If you only have ten minutes, it is tempting to think, “There is no point in a bedtime routine, I will just scroll until I pass out.” But those same ten minutes, used differently, can quietly shift three big levers, light, arousal, and temperature. That is enough to help many adults fall asleep faster and wake up less, even if life is busy and messy.

Routine • ~9 min read

Your bedroom probably is not silent. It hums, a fridge far away, a road in the distance, a neighbor’s TV through a wall, plus the occasional spike, a door slam, a truck, a snore burst right in your ear.

So the real question is not, “Is brown noise better than pink noise for sleep”. It is, “Which kind of sound makes your brain stop listening for trouble”. And if you have ADHD, tinnitus, or you share walls with loud humans, the answer might not be the same as for someone in a quiet house.

Guide • ~15 min read

If you could see the sound in your bedroom as a picture, what would it look like. A flat, quiet line, or a low hum with sharp little spikes every time a truck passes, a door slams, or your neighbor drops something at midnight?

Protocol • ~11 min read