Health · Sleep CareHabits, or something for a doctor?
Work out which kind of sleep problem you have first, then change the two or three things worth changing — instead of trying twenty at once.
5 questions
screening check
Ranked
disruptors
10 min
to your analysis
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Instant delivery to your emailThe Problem
Sleep hygiene is the answer to a different question.
After three months, better habits alone won't fix it
That's a finding about insomnia, not about you. The first-line treatment is CBT-I, which outperforms sleeping tablets long-term — and almost no sleep advice mentions it.
Snoring with pauses isn't a habits problem at all
Gasping or stopping breathing points at sleep apnoea — common, very treatable, and carrying real cardiovascular and drowsy-driving risk if it's left.
Tracking your sleep closely can make it worse
Once sleep becomes something to get right, the effort itself starts interfering. That's why there's no score and no streak here.
Lying there trying is the thing keeping you awake
Staying in bed frustrated trains the association between bed and being awake. Getting up is counterintuitive and it's one of the few things that reliably helps.
What You Get
Sorted properly, then improved.
Screening Check
Breathing, daytime sleepiness, duration, mood, worry.
Disruptors, Ranked
With honest effect sizes, not a list of twenty.
Evening Routine
Built from your evening, not a new regime.
Room Fixes
Free things first, and what isn't worth buying.
Safety Notes
Including not driving when you're this tired.
Honest Review
And when to stop trying habits and see a GP.
How It Works
From guessing to a clear next step.
1
Find out what kind of problem it is
Five questions on breathing, daytime sleepiness, how long it's gone on, mood, and how much you worry about it.
~3 minutes2
Get the disruptors ranked
What plausibly matters for you specifically, what probably doesn't, and the two or three worth changing first.
~7 minutes3
Change two things, then review
Give it a couple of weeks, keep whichever took least effort — and if nothing shifts, that's a GP visit rather than another habit.
~2 weeks2 changes
not twenty — and the ones that survive six months are always the ones that took least effort, which is worth knowing before you design a ninety-minute wind-down
Wake time
matters more than bedtime
20 minutes
awake and frustrated — get up
0
scores, streaks or sleep targets
Questions
Everything you need to know.
Does this replace a doctor?
No, and it's built to tell you when you need one rather than to keep you here. It screens for breathing pauses, unintentional daytime sleep, insomnia lasting over three months, low mood alongside it, and preoccupation with sleep — and each of those gets a clear 'see a GP' rather than another bedtime tip.
I've had this for years. Will habit changes help?
Honestly, probably not on their own, and it says so. Once difficulty sleeping has persisted for three months or more, sleep hygiene alone isn't an effective treatment — the evidence-based option is CBT-I, cognitive behavioural therapy for insomnia, which outperforms sleeping tablets over the long run and is available through GPs and digital programmes in many countries.
My partner says I snore. Does that matter?
It depends what else is happening. Snoring alone is common; snoring with pauses in breathing, gasping or choking — especially alongside heavy daytime sleepiness or morning headaches — points at sleep apnoea, which needs diagnosing. It's very treatable, and untreated it carries genuine cardiovascular and road-safety risk.
Will it recommend melatonin or supplements?
No. Availability, regulation and appropriateness differ by country and person, so that's a conversation with a pharmacist or GP rather than with an AI. It also won't tell you to start or stop anything you're already taking for sleep — that's a medical decision.
Does it track my sleep?
Deliberately lightly. There's no sleep score, no streak and no nightly target, because worrying about sleep is one of the main things that keeps insomnia going and close tracking makes it worse for a lot of people. It counts changes you kept and days you felt rested, which is the useful version.
I work shifts. Does the standard advice apply?
Much of it doesn't, and it asks about your schedule before advising. If your constraint is rotating shifts or a baby waking twice a night, you get the version that fits that rather than an ideal routine you can't run — including which of the usual rules to disregard.
Reviews
Real sleepers, real progress.
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