Sleep, Properly

The highest-leverage health habit with nothing to buy — and the two viral hacks worth ignoring.

6 steps · ~25min · tick as you go

6 steps

  1. How Much Sleep Do You Actually Need?

    Replace 'eight hours' with a floor plus a feel-test, and learn why consistency is the underrated half.

  2. Optimising Your Sleep Environment: Temperature, Light and Sound

    Fix the room before buying anything.

  3. Caffeine Half-Life Calculator

    See how much of this afternoon's coffee is still in you at bedtime.

  4. Sleepmaxxing, Rated

    Sort the sleepmaxxing stack by evidence, and find the one item on it with a documented downside.

  5. Snoring and Sleep Apnoea: When to Get Checked

    Recognise the point where sleep stops being a habit problem and becomes a GP appointment.

  6. Grade the Claim

    Grade a round of sleep and recovery claims, including a couple that circulate as settled fact.

How this works

Nothing here is gated and nothing is new: every step is a page or a calculator already on the site, and you can jump straight to any of them. The order is the contribution, along with the last step — a round of Grade the Claim, because reading something and being able to judge it later are different skills, and only the second one survives the week.

Ticks are saved on this device. Claims you meet in the check come back on a spacing schedule, and what you know keeps the tally.

Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.

Last reviewed: