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The shortest useful starting point. How sleep works in plain terms, the four things that shape it, and one change you can make in the next hour — free, no purchase needed.

A fifteen-minute wind-down sequence in three five-minute parts: close the day, lower stimulation, prepare for rest. Includes a shorter version for evenings that end too late.

A ten-minute audit of the room you sleep in — light, noise, temperature and comfort — to find the one thing worth fixing first. Most of what it finds costs nothing.

Why the fix for a bad night often belongs in the morning. A simple daylight-and-wake-time routine, including the smallest version that still works on a dark, rushed morning.

The seven ordinary reasons people wake in the small hours — timing, caffeine, alcohol, stress, temperature, noise and bladder — in a checklist you can work through tonight, plus the signs that mean it is worth asking a doctor.

The four hours before bed decide more about your night than the rest of the day does. What to stop drinking, when to stop eating, and the one change worth making tonight.

Caffeine lasts far longer than it feels like it does, and by a different amount for everyone. This works out where your own cutoff should be — and gives you a week-long way to prove it.