The sleep Foundations: 8 evidence-based practices to rebuild your - grounded in science and CBT-I

Struggling with sleep or insomnia? You're not alone-and you don't necessarily need another quick fix. The Sleep Foundations offers eight practical, evidence-based practices to help you understand and strengthen the foundations of better sleep. Drawing from sleep science, behavioral principles, circadian science, and Cognitive Behavioral Therapy for Insomnia (CBT-I), this guide covers practical areas such as consistent wake times, morning light, evening light, meal timing, naps, winding down, stimulus control, sleep-related thoughts, and daytime activity. Whether you have difficulty falling asleep, staying asleep, waking too early, or experience a combination of these problems, these practices can provide a structured place to begin. This is not a guaranteed cure and not a complete CBT-I treatment. Instead, it is designed to help you understand the foundations that can support better sleep and recognize when more individualized attention may be needed.Written in a practical, easy-to-understand style, The Sleep Foundations is for anyone looking for evidence-informed guidance rather than another collection of sleep hacks and quick fixes.Better sleep doesn't always begin with finding the perfect solution. Sometimes, it starts with getting the foundations right.