Sleep & energy

Can't fall asleep

• CBT-I & Sleep Hygiene · the Evidence-Based Self-Help for InsomniaThe first-line treatment for insomnia is CBT-I, not a pillA sleeping pill deals with the surface problem of not being able to sleep right now; cognitive behavioral therapy for insomnia (CBT-I) deals with the…Sleep & mind · Sleep & rhythm6 stations
• Sleep Architecture & Sleep DebtStart with the architecture of a night's sleepSleep is not the brain switching off.Sleep & mind · Sleep & rhythm6 stations
• MelatoninMelatonin sets the clock, it isn't a sleeping pill (dose debunk)Melatonin is not a sleeping pill that knocks you out.Supplements · Sleep & adaptogens6 stations

Sleepy by day despite enough sleep

• Sleep Architecture & Sleep DebtEnough hours ≠ good sleep; broken architecture still leaves you tiredSleep is not the brain switching off.Sleep & mind · Sleep & rhythm6 stations
• Obstructive Sleep ApneaRepeated apneas chop sleep into fragmentsYou sleep through the night and still wake up tired, and your family says you snore loudly.Sleep & mind · Sleep & rhythm5 stations

Always tired

• Chronic Fatigue · multi-factor + ME/CFS + Long COVIDFatigue is multi-factorial — rule things out before concludingTired is a symptom, not a diagnosis.Sleep & mind · Stress, mood & drive5 stations
• IronIron deficiency is a common, testable causeHeme iron from meat and fish is taken in with its porphyrin ring and is little affected by the rest of the meal. Non-heme iron from plants must first…Minerals · Minerals8 stations
• Vitamin B12Low B12 also causes fatigue, esp. vegans / metformin usersOnly bacteria and archaea can make B12, so it is found almost only in animal foods. Plant sources are mostly unreliable: spirulina holds mainly…Vitamins · Water-soluble6 stations

After an all-nighter

• All-Nighter · Acute Total Sleep DeprivationWhat happens hour by hour after a night without sleep, and how to get through the dayAn all-nighter is not a state.Sleep & mind · Sleep & rhythm8 stations

Snoring and stopping breathing in sleep

⚠️ If you are so sleepy by day that you nod off while driving, stop driving and get a sleep study soon.

• Obstructive Sleep ApneaLoud snoring plus waking tired is often the throat collapsing again and again in sleep, stopping your breathingYou sleep through the night and still wake up tired, and your family says you snore loudly.Sleep & mind · Sleep & rhythm5 stations
• Obstructive Sleep ApneaWhether to get tested, and at home or in a sleep labYou sleep through the night and still wake up tired, and your family says you snore loudly.Sleep & mind · Sleep & rhythm5 stations

Restless legs at night

• IronThe brain's first step in making dopamine needs iron, so restless legs start with a ferritin testHeme iron from meat and fish is taken in with its porphyrin ring and is little affected by the rest of the meal. Non-heme iron from plants must first…Minerals · Minerals8 stations
• InsomniaTrouble sleeping with uncomfortable legs you must move signals another condition; see a doctorInsomnia needs two things together: nights that go badly, and days that sag with them — tiredness, scattered attention, low mood.Sleep & mind · Sleep & rhythm5 stations