Sleep Hygiene & Bedtime Routines

Revenge Bedtime Procrastination: Why You Do It and How to Stop

Person sitting awake in bed late at night with phone and mug, clock showing late hour, warm bedside lamp

Revenge bedtime procrastination—choosing late-night leisure over sleep—is a common but often overlooked cause of poor sleep. This article explains why people delay sleep, how it links to insomnia, and practical evidence-based strategies including CBT-I techniques, bedtime routines, and lifestyle changes…

  • 23 mins

4-7-8 Breathing Method: Does It Really Put You to Sleep in Minutes?

Person practicing 4-7-8 breathing on the edge of a bed at night with a bedside lamp and a sleep app visible on a phone

Struggling to fall asleep and stay asleep? This article examines the 4-7-8 breathing method alongside proven insomnia strategies including CBT-I, bedtime routines, and lifestyle changes. You’ll learn how the breathing exercise works, what the evidence shows, when it helps or…

  • 11 mins