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Tips for Insomnia Practical, evidence-aware sleep guidance
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Free Sleep Friction Check

You almost certainly already know the generic advice. What you probably do not know is which part of it matters for your nights. Answer 12 short questions about your own routine and you will get one or two areas worth looking at first, three things to try, and one thing to notice over the next few nights.

1/12

How consistent is the time you go to bed?

Across a normal week, including weekends.

Free · No account · No email · Your answers stay in this browser

What you get at the end

Your main sleep friction

One of 8 everyday areas — timing, wind-down, mental overactivation, caffeine, environment and so on — named plainly, with why your answers pointed there.

Three things to actually do

Specific first actions for that area, not a list of twenty tips. Doing three things properly beats attempting twenty and abandoning all of them by Thursday.

One thing to notice

Something to pay attention to over the next few nights so you can tell whether the change did anything — approximate on purpose, and never involving a clock.

What to leave alone for now

The areas your answers did not point at. Knowing what to ignore this week is most of what makes a plan survivable.

This is not a diagnosis and it is not a medical assessment. It cannot tell you whether you have insomnia, sleep apnea or any other condition, and it does not try to. It looks at everyday habits and surroundings and points at the ones most worth your attention first. If your sleep has been a problem for months, if it is affecting how you function during the day, or if anything about it worries you, please talk to a doctor — and read when to see a doctor about your sleep.
Your answers stay in your browser. There is no account, no email box and no sign-up. Nothing you choose is sent to a server, put in the address bar, or recorded in analytics — we only count that a check was completed. You can clear it any time by clearing this site's data. See the privacy policy for exactly what that means.
Why twelve questions and not forty. A long questionnaire is a sign-up funnel wearing a quiz costume. Twelve answers are enough to rank everyday sleep frictions usefully; past that you are collecting health data you do not need. If you later want the full system, Sleep Reset OS™ reuses these answers rather than asking again.

Already know what your problem is?

Then the useful next step is not another quiz — it is having the plan built around it. Sleep Reset OS™ takes your schedule, your evenings, your room and your sleep friction and assembles your wind-down, your morning anchor, your bedroom priorities, a 7-day reset, a 14-day plan, the experiments worth running, and a Tonight Mode for the nights it goes wrong anyway.

See what Sleep Reset OS builds — $9 once