Knowledge base
15 articles, organised by topic — each claim carries an evidence verdict and sources.
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- Melatonin in children: when yes, when no?For children, melatonin is not a sleeping pill but a timing hormone. A behavioral approach comes first; melatonin sometimes for a genuine sleep-onset disorder, but only under the guidance of a doctor or JGZ.
- Sleep problems in children: what really works?Not wanting to sleep, waking at night and bedtime battles are very common in toddlers and children. A fixed routine and a consistent, behavioral approach have strong evidence.
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- Alcohol and sleep: why a nightcap backfiresA nightcap helps you fall asleep faster, but fragments the second half of the night: REM suppression, more waking and sweating, and worsened snoring and apnea.
- Caffeine and sleep: why your afternoon coffee is still at work at nightCaffeine blocks your sleep pressure and has a half-life of about 5-6 hours. Even coffee six hours before bed shortens and worsens your sleep — often without you noticing.
- Screens and blue light before sleep: what the evidence really saysBlue light suppresses melatonin, but the effect is modest and often overstated. The mental activation from your screen and the displacement of sleep time matter more.
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- Nighttime worrying and a restless mind: why it kicks in and what helpsWhy your mind gets going at night, how worrying and poor sleep reinforce each other, and which techniques from CBT-i (a worry window, writing things down, getting out of bed after >20 min) really help.
- Sleep and depression or anxiety: a two-way relationshipInsomnia is both a symptom and a risk factor for depression and anxiety. The good news: treating your sleep with CBT-i often also improves your mood and anxiety.
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- Poor sleep during menopause: causes and what really helpsDuring menopause many women sleep worse due to hot flashes, night sweats and declining hormones. CBT-i is the first-line treatment here too; also watch out for sleep apnea.
- Sleep during pregnancy: what changes, and what is safe?Sleep changes by trimester due to urinating, discomfort, back pain and restless legs. In the last trimester, sleep on your side; most sleep aids are not recommended.
