10 techniques, 17citations. Each page says what it is, where it came from, and how good the evidence actually is — including the ones where the honest answer is “not very”.
Four habits. Sleep doctors reach for them before they reach for a pill.
In for four. Hold for seven. Out for eight. That's the entire protocol.
Can't sleep? Get out of bed. It sounds like the opposite of the answer. That's rather the point.
Your body clock reads light, not clocks. An evening screen tells it the wrong time.
A short one sharpens the day. A long one borrows against tonight.
Many ADHD brains run late by default. The day doesn't quieten just because the lamp went off.
Twenty minutes, awake on purpose. Popular — and thinner on evidence than its fans admit.
Tense the muscle first. Letting go is easier when there's something to let go of.
Scramble your own thinking, deliberately. Invented by a cognitive scientist who could not sleep.
Written for combat pilots in 1943, on the theory that a tired pilot makes fatal mistakes.