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The SleepTrace Blog
Clear, calm, science-grounded writing on understanding your sleep — no hype, no fear, no medical claims.
Latest
Fresh from the SleepTrace desk — newest first.
Sleep science
Social jet lag: why your weekends are secretly hurting your sleep
Social jet lag explained: the weekday-weekend sleep gap, why it feels like real jet lag, and how to fix it.
Sleep science
Polyphasic sleep: can you hack sleep into multiple naps?
Polyphasic sleep explained: the nap-based sleep schedules, why they rarely work, and what the evidence really shows.
Sleep science
Sleep fragmentation: why broken sleep feels worse than short sleep
Sleep fragmentation explained: why broken sleep is worse than short sleep, the causes, the long-term effects, and how to fix it.
Sleep quality
How long to nap: the lengths that refresh vs the ones that ruin you
How long to nap: the lengths that refresh vs the ones that leave you groggy — plus when to nap.
Browse by topic
Everything we've written, organised by what's keeping you up.
Sleep apnea & breathing
4Snoring & night sounds
13- Does an anti snoring mouthpiece work? The honest answer
- How to stop snoring while sleeping: what actually works, in order
- Sleep sounds that actually work: pink noise, white noise, rain and ASMR
- White noise machine to sleep: how it works, and what the research shows
- What does ASMR mean — and does it help you sleep?
- Snoring while pregnant: when it's normal, when it's not
- Is snoring bad for you?
- How to know if you snore (when you sleep alone)
- What causes snoring — and what it signals
- Mouth breathing and 'mouth breather face': what's real
- Catathrenia: why some people groan in their sleep
- Why do I moan in my sleep?
- Snoring and sleep apnea: what the sounds can tell you
Symptoms at night
18- Sore throat in the morning: why it happens and what helps
- Headache after nap: why it happens and what to do about it
- Back of head headache: what headache location really means
- What are the causes of restless legs syndrome — and what actually helps
- Cold pack for neck pain: heat or cold, and when physiotherapy helps
- Massage for TMJ: what helps, what's worth skipping, and when to see a dentist
- Ice pack for muscle pain: what helps sore, tight, and overworked muscles
- Why do I wake up at 4am every night?
- Morning breath: why it happens and what actually fixes it
- Why do I drool in my sleep?
- Waking up nauseous: the usual causes
- Waking up with anxiety: why it happens before you've even thought of anything
- Waking up gasping for air: what it means
- Waking up choking at night: causes and clues
- Dry mouth in the morning: why it happens and what helps
- Morning headache every day: what's behind it
- Waking up with heart racing: what it means
- Waking up with numb hands: common causes
How sleep works
17- Social jet lag: why your weekends are secretly hurting your sleep
- Polyphasic sleep: can you hack sleep into multiple naps?
- Sleep fragmentation: why broken sleep feels worse than short sleep
- Delayed sleep phase disorder: why you can't fall asleep before 2am
- Sleep inertia: why you feel groggy after waking up
- Is 7 hours of sleep enough? The honest answer
- What's the ideal temperature for sleeping? The real number
- Best sleeping position for good sleep: side, back or stomach
- What jet lag means for your circadian rhythm — and how to reset it
- Sleep deprivation symptoms: how to spot them
- Exploding head syndrome: the loud bang that isn't real
- Why you twitch as you fall asleep (hypnic jerks)
- Hypnagogic hallucinations: the images at sleep's edge
- Sleep paralysis demon: why you see a figure you can't escape
- Hypnopompic hallucinations: seeing things as you wake
- How to get more deep sleep
- How sleep phases work: light, deep and REM
Better sleep & trends
17- How long to nap: the lengths that refresh vs the ones that ruin you
- Tired but can't sleep: the two problems most people confuse
- Heavy sleeper: what it means, why some people are one, and how to wake up easier
- Melatonin for sleep: how much, when to take it, and does it work
- Sleep hygiene tips: the habits that actually improve rest
- How to fix a sleep schedule: the reset that actually works
- Power nap length: how long a nap should actually be
- Guided meditation to sleep: techniques that actually work
- Overstimulation: why everything feels like too much — and how to reset
- Do blue light glasses work? The honest evidence for sleep
- Protein and muscle recovery: what actually works after a workout
- How to stop mouth breathing at night
- Why do I wake up at 3am every night?
- Does mouth taping work — and is it safe?
- What causes teeth grinding in your sleep: signs and what helps
- How to record yourself sleeping (and actually learn something)
- Why am I still tired after 8 hours of sleep?
Wearables & tracking
4Curious about sleep
8- Magnesium for sleep: what the evidence really shows
- Short term memory loss and brain fog: what's normal, what's worry, what helps
- Why do people sleepwalk?
- Sexsomnia: sleep-related sexual behavior, explained
- Can sleep paralysis kill you? No — here's why it feels like it might
- Vivid dreams: why are my dreams so vivid lately?
- What causes sleep talking in adults?
- Is sleep talking normal — and should you worry?
Baby & family sleep
1Sleep & mental health
5- Overthinking therapy: what actually helps racing thoughts
- Grief and sleep: why you can't sleep (or won't wake) when you're grieving
- Disruptive mood dysregulation disorder (DMDD): what it is and what helps
- Seasonal affective disorder therapies: the winter sleep-mood connection, and what helps
- Social anxiety and treatment: what actually helps
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