The Sleep Fix

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

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?

01/13/2026

If you're exhausted but can't sleep you need to hear this:

Tired and Sleepy are NOT the same thing.

If you're sleepy you need sleep, and your body shows you with signs like heavy eyelids.

Sleepy = you’re fighting to stay awake.

But if you're just tired, meaning low on energy, you need REST not sleep.

That's important because people with insomnia often mistake feeling tired for feeling sleepy then then try to sleep and they can't.

➡Then you get frustrated that you can't sleep and that frustration powers up your fight-or-flight response which keeps you awake even when your body finally IS ready for sleep.

I know because this was me!

The good news is there are several ways to break this pattern.

Does this sound familiar?

01/09/2026

When your sleep-deprived brain and mouth are not on speaking terms. 😴

Give me a ♥ if you can relate.

12/30/2025

Forget caffeine, or screens, other “bad habits" the biggest sleep killer of them all is: pressure.

Sleep's not a task. You don’t “achieve” it with effort or discipline. And the more pressure you put on yourself to sleep, the harder it is to sleep.

That’s why obsessing over perfect sleep hygiene can backfire.

Instead:
- create a nighttime routine of things you enjoy doing at the end of the day (not just things you think will help you sleep)
make a list of enjoyable things you can do if you can't sleep
- if you start to feel frustrated in bed: get up, do something enjoyable and go back to bed when you feel sleepy again

Save this for the nights you feel tempted to try harder.

12/23/2025

Sleep self-care is not what you think it is!

When it comes to sleep, the most effective self-care isn't about pampering yourself, it's about understanding your body's needs and taking evidence-based steps to improve your sleep quality.

Comment the word "DIARY" and get your free copy of my digital sleep diary.

12/18/2025

Did you know nobody actually sleeps through the night?

All humans wake up after every sleep cycle to quickly check their surroundings. It just usually happens so quickly that we don't remember.

BUT anxiety can turn those brief "safety checks" into long bouts on insomnia where it takes forever to fall asleep again.

The tricky part is that anxiety is usually fueled by worries about not sleeping.

So as weird as it sounds, having a nighttime activity list of stuff that you find enjoyable and relaxing can work wonders.

By having something to look forward to if you can't sleep, your brain learns to stop fearing those long wakeups which ironically makes them stop happening.

My list:
- Listen to a podcast I like
- Watch an episode of a lighthearted show
- Organize a small space (like a drawer)
- Do my Racing Mind Reset
- Look through my photos and make them into albums

What's going on your list?

12/16/2025

Is your bedroom setting you up for sleep success?

Save this post so you can optimize your bedroom and be sure to follow for more practical, evidence-based sleep tips.

12/10/2025

For years I thought my sleep issues were engrained in me. "That's just how I'm built"

I didn't realize that was part of the reason my insomnia lasted so long.

If you think you’re inherently a bad sleeper, your brain becomes hyper-vigilant at night.
It’s preparing for the struggle.

That's why you go from feeling sleep on the couch to wide awake in bed.

That anticipation of bad sleep actually makes it harder to sleep and kicks off the insomnia cycle.

I can't go back and tell myself this but I'm happy to be able to say it t you:

Insomnia isn't part of you. Your brain just learned patterns that it can unlearn.

If this sounds like you, follow for science-backed ways to retrain your brain to sleep.

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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