Sleep Hygiene Checklist
The ultimate checklist to optimize your bedroom and habits for better sleep.
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Science-Backed Sleep
Better Sleep Starts Tonight
Struggling to fall asleep? Bonight provides practical guides, sleep hygiene checklists, and science-based tips to help you get the deep rest you deserve.
Latest Sleep Guides
Explore our most popular resources for overcoming insomnia.
CBT-I Techniques
Cognitive Behavioral Therapy for Insomnia techniques you can try tonight.
Learn TechniquesWaking Up at 3AM?
Understand why you keep waking up in the middle of the night and how to fix it.
Read GuideCalm Your Mind
Anxiety and racing thoughts are the #1 enemy of sleep. Try this simple 4-7-8 breathing exercise to lower your heart rate and prepare for rest.
- ✓ Reduces cortisol levels
- ✓ Slows down heart rate
- ✓ Clears racing thoughts
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Common Questions
Is insomnia the same as short sleep?
No. Short sleepers naturally need less sleep. Insomnia is a disorder where you struggle to sleep despite having the opportunity, affecting your daily life.
Do naps help or hurt?
Short naps (10-20 mins) can help, but long or late naps can disrupt your sleep drive, making it harder to fall asleep at night.
Should I use sleep aids?
They may help short-term, but aren't a cure. CBT-I and sleep hygiene are considered better long-term solutions without side effects.
Can stress cause insomnia?
Yes, stress increases cortisol, making it hard to relax. Relaxation techniques and mindfulness can help manage stress-induced insomnia.