Four free, browser-based tools for adults who cannot sleep, and honest writing about sleep. No account, nothing to download, nothing to buy.https://sleepybirds.com/en-gbhttps://sleepybirds.com/learn/4-7-8-breathing/https://sleepybirds.com/learn/4-7-8-breathing/4-7-8 breathing: in for four, hold for seven, out for eight. How to do it, why a long out-breath can calm you, and what the evidence does and doesn't show.Sat, 17 Oct 2026 00:00:00 GMTLearnhttps://sleepybirds.com/trends/military-sleep-method/https://sleepybirds.com/trends/military-sleep-method/Can a relaxation routine said to come from US Navy pilots get you to sleep in two minutes? Where it comes from, what the evidence says, and how to use it.Tue, 06 Oct 2026 00:00:00 GMTTrendsTechniquesRacing mindhttps://sleepybirds.com/trends/weighted-blankets/https://sleepybirds.com/trends/weighted-blankets/Do weighted blankets help you sleep? What the trials found, who they might suit, and the one group that should never use them.Tue, 06 Oct 2026 00:00:00 GMTTrendsSleep aidsAnxietyhttps://sleepybirds.com/trends/sleepy-girl-mocktail/https://sleepybirds.com/trends/sleepy-girl-mocktail/Tart cherry juice, magnesium and something fizzy: does the viral bedtime drink help you sleep? What the studies behind each ingredient found.Tue, 06 Oct 2026 00:00:00 GMTTrendsSleep aidsSupplementshttps://sleepybirds.com/blog/sleep-inertia-morning-grogginess/https://sleepybirds.com/blog/sleep-inertia-morning-grogginess/Published figures for morning grogginess range from five minutes to four hours. Why they disagree, what a study of 2,300 adults found, and what shortens it.Fri, 25 Sep 2026 00:00:00 GMTWaking upSleep stagesNapsResearchhttps://sleepybirds.com/blog/paradoxical-intention-try-to-stay-awake/https://sleepybirds.com/blog/paradoxical-intention-try-to-stay-awake/Paradoxical intention means gently trying to stay awake. US and European guidelines disagree on it. The instruction, the evidence, and when to choose it.Thu, 24 Sep 2026 00:00:00 GMTTechniquesCBT-ISleep effortRacing mindhttps://sleepybirds.com/blog/cant-sleep-get-out-of-bed/https://sleepybirds.com/blog/cant-sleep-get-out-of-bed/Can't sleep? The 20-minute rule says get up, but its author never named a number. The original instruction, and how to use it at 3 a.m. without clock-watching.Wed, 23 Sep 2026 00:00:00 GMTTechniquesNight wakingCBT-I3amhttps://sleepybirds.com/blog/cognitive-shuffle-not-working/https://sleepybirds.com/blog/cognitive-shuffle-not-working/The cognitive shuffle often works for a week, then fades. The method rarely breaks: the seed word, the pace or how hard you're watching for results has drifted.Tue, 22 Sep 2026 00:00:00 GMTTechniquesCognitive shuffleRacing mindTroubleshootinghttps://sleepybirds.com/learn/what-normal-sleep-looks-like/https://sleepybirds.com/learn/what-normal-sleep-looks-like/Six facts about ordinary, healthy sleep that tend to surprise people who can’t sleep — and why they help.Tue, 22 Sep 2026 00:00:00 GMTLearnhttps://sleepybirds.com/blog/does-counting-sheep-work/https://sleepybirds.com/blog/does-counting-sheep-work/The 2002 Oxford study on counting sheep is quoted everywhere, usually wrongly. What it tested, what it found, and what works better for a racing mind.Mon, 21 Sep 2026 00:00:00 GMTTechniquesRacing mindResearchhttps://sleepybirds.com/learn/cognitive-shuffle/https://sleepybirds.com/learn/cognitive-shuffle/A cognitive shuffle is a way of occupying a busy mind at bedtime with a stream of calm, unrelated images. Here is how it works and what is known about it.Sun, 01 Mar 2026 00:00:00 GMTLearnhttps://sleepybirds.com/blog/why-your-mind-speeds-up/https://sleepybirds.com/blog/why-your-mind-speeds-up/Your thoughts are not louder at night. Everything else has gone quiet — and a mind with nothing to do reaches for whatever is unfinished.Fri, 20 Feb 2026 00:00:00 GMTNight mindRacing mindhttps://sleepybirds.com/learn/paradoxical-intention/https://sleepybirds.com/learn/paradoxical-intention/Paradoxical intention means gently trying to stay awake instead of trying to sleep. It sounds odd, but it targets the effort that keeps many people up.Sun, 15 Feb 2026 00:00:00 GMTLearnhttps://sleepybirds.com/blog/what-sleep-trackers-can-tell-you/https://sleepybirds.com/blog/what-sleep-trackers-can-tell-you/Wearables are good at some things and guess at others. Here is how to read the numbers without letting them keep you awake.Mon, 02 Feb 2026 00:00:00 GMTHabitsTrackershttps://sleepybirds.com/learn/sleep-cycles/https://sleepybirds.com/learn/sleep-cycles/Sleep runs in cycles of roughly ninety minutes, but the length varies between people and through the night. Here is what that means for planning a bedtime.Wed, 28 Jan 2026 00:00:00 GMTLearn