The Sleep Fix

I teach people how to fall asleep easily and stay asleep using practical, evidence-based solutions

02/17/2026

Trying to force yourself into a morning routine when you’re a night owl, or vice versa, feels impossible because your chronotype is biologically hardwired.

Use science-backed techniques to shift your body clock instead.

Things like adjusting light exposure, and strategic timing changes can help you align your body clock with your life, so you sleep better at night and feel more energized during the day.

You don’t have to fight your biology. You just need the right tools and strategies.

02/13/2026

Sound familiar?

Follow for practical evidence-based sleep solutions that actually work.

02/12/2026

Here’s the rule I use with sleep trackers:

If the data makes you worry about your sleep with no clear guidance how to fix it, it’s probably hurting more than helping.

Pressure is the enemy of sleep and many brains find it hard to relax if they're being graded.

So instead of repeatedly checking and stress about your "sleep score", use you tracker to track patterns.

– how alcohol affects your sleep
– do late workouts help you sleep or keep you up?or hurt your sleep (this is different for different people)
– does a late sleep-friendly snack help or hurt your sleep?

And instead of asking “How did I sleep?” ask:
👉 How did I feel today?

01/30/2026

Seems like a great time to replay every mildly embarrassing moment I’ve ever had.

01/29/2026

Here's my favorite tip for dealing with anxiety at bedtime

It's called a BRAIN DUMP:

Take a notebook , divide the page down the center and on the left hand side, you write down anything that's on your mind.

On the right hand side, you write down the very next step to resolving that issue.

It doesn't need to be the ultimate solution, just the very next step to move it along in the right direction.

Continue until you can't think of anything else that's on your mind.

Do this everyday for 2-3 weeks.

You'd be surprised what 15 minutes and a notebook can do.

Want a free worksheet that walks you step-by-step through the Racing Mind Reset?

👉 Type "RESET" in the comments, and I’ll send it straight to you!

01/23/2026

You've probably heard not to eat 3–4 hours before bed. But here’s what I didn’t know when I had insomnia:

some of us don’t sleep well when we go to bed hungry.

And when you sleep badly → acid reflux gets worse.

I learned this the hard way. I kept pushing my last meal earlier and earlier, thinking I was helping my reflux.

I didn't realize that hunger was disrupting my sleep, which was actually aggravating the reflux I was trying to fix.

Once I found the research on meal times and insomnia, everything finally clicked.

So here's what works for me instead:
👉 a light, sleep-friendly snack about 1–2 hours before bed.

Something with complex carbs that's gentle on my reflux, like oatmeal or whole-grain toast.
This helps me sleep so much better.

And here’s what still amazes me: once I fixed my insomnia, my acid reflux went away completely.

How long before bed is your last meal?

01/20/2026

Great to see Sleep Neurologist Dr. Matt Davis captivate the audience at with the topic "Sleep Interrupted: S*x, Crimes, and Demons."

01/19/2026

If you’ve ever wondered how much sleep you actually need, it’s probably more complicated (and simpler) than you think.

Because the first thing I look at isn’t the number of hours you’re sleeping. It’s what your brain is doing during the time you’re in bed.

When sleep isn’t efficient, adding more time in bed usually makes things worse, not better. And that’s where a lot of well-intentioned sleep advice goes wrong.

This is one of those concepts that tends to click very quickly once people hear it, and it often explains why trying harder to sleep hasn’t been working.

There isn’t a universal number that works for everyone. And you don’t need a device to figure this out.

This is what matters before you worry about “getting enough” sleep.

Does this sound familiar?

09/05/2025

Anything that promises to make you fall asleep in under 5 minutes is probably BS. You're not supposed to fall asleep in under 5 minutes, that's usually a sign of sleep deprivation or a sleep disorder.

These are the 3 tools I lean on with my clients when nothing else works. Start small, stay consistent, and you’ll be surprised at how much can shift.

Which tool are you trying tonight? Let me know in the comments!

09/01/2025

Like so many of our course clients, Paul had tried all the usual fixes—sleep hygiene, melatonin, new pillows.

Nothing worked.

Then he learned how to retrain his brain for sleep, not just tweak his routine.

Now he hasn’t had a single sleepless night in more than 700 days.

This isn’t about luck or lavender.

It’s about using tools that break the insomnia cycle and help sleep stick.

Learn more about the techniques that helped Paul in our free training "How to Get the Quality Sleep You Need Without Medication, Meditation, Quitting Caffeine, or Giving Up Screens".

Just comment "Training" and I"ll send it to you.

06/20/2025

IYKYK!

They are well meaning, but definitely not always helpful.

Double tap if you’ve been here before! And be sure to follow for practical, evidence-based sleep tips that DO work!

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http://sleepfixmethod.com/

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