Sleep Tips • 02 Dec 2025
What Time to Stop Drinking Coffee for Sleep?
Learn how caffeine affects sleep, the best cut-off times (6-8 hours before bed), and how to reduce coffee's impact on your nights.
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Sleep Library
Bonight Blog
Evidence-based guides on insomnia, CBT-I, and healthy sleep habits.
Sleep Tips • 02 Dec 2025
How to Fall Asleep Faster: 9 Gentle Ways
Nine gentle, science-based strategies to help you drift off faster, reduce sleep effort, and build better sleep habits.
Read ArticleAnxiety • 29 Nov 2025
Waking Up at 3 A.M. With Anxiety: What It Means and What to Do
Why 3 a.m. anxiety wake-ups happen and a calming, step-by-step plan to settle your body and mind so you can sleep again.
Read ArticleGuide • 29 Nov 2025
The Best Bedtime Routine for Insomnia
A clear, step-by-step night plan with 60-minute and 20-minute routines, plus adjustments for anxiety and night wakings.
Read ArticleAnxiety • 13 Nov 2025
How to Calm Your Mind at Night: 5 Techniques
Ease racing thoughts with five evidence-based relaxation techniques designed for anxious sleepers.
Read ArticleSleep Maintenance • 13 Nov 2025
Why You Keep Waking Up at 3 A.M.
Understand the 3 a.m. wake-up pattern and learn five gentle strategies to stay asleep.
Read ArticleGuide • 12 Oct 2025
CBT-I Techniques You Can Try Tonight
CBT-I explained simply: retrain the brain–bed connection and rebuild reliable sleep.
Read ArticleExplainer • 11 Oct 2025
Insomnia Causes: What Really Keeps You Up?
Stress, habits, light, and health factors that nudge nights off track.
Read ArticleChecklist • 12 Oct 2025
The Ultimate Sleep Hygiene Checklist
A practical, science-backed plan to build an evening routine and set the right sleep environment.
Read ArticleDeep Dive • 28 Oct 2025
The Hidden Dangers of Sleep Deprivation
Sleep debt hits your brain, mood, hormones, and long-term health. Learn how to recover safely.
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