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 sounds that actually work: pink noise, white noise, rain and ASMR
Which sleep sounds actually work — and which are just nice? The research on pink noise, white noise, nature sounds and ASMR, sorted.
Jet lag and your circadian rhythm: what's really happening
Jet lag, DST changes and 3 a.m. wakefulness are one problem: your circadian rhythm. What it is, why it drifts, and how to nudge it back.
Headache location: what back-of-head, left-side and stress headaches mean
Where a headache sits is a clue — back of the head, left side, forehead. What location means, what stress headaches are, and how to get rid of one.
Guided meditation and relaxation techniques to actually fall asleep
Guided meditation, progressive muscle relaxation, calming music: the science, the honest limits, and how to use them to actually fall asleep.
Browse by topic
Everything we've written, organised by what's keeping you up.
Sleep apnea & breathing
4Snoring & night sounds
12- How to stop snoring: what actually works, in order
- Sleep sounds that actually work: pink noise, white noise, rain and ASMR
- White noise for sleep: how it works, and what the research shows
- ASMR and calming music for sleep: what the tingles actually do
- 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
16- Headache location: what back-of-head, left-side and stress headaches mean
- Restless legs syndrome: causes, and what actually helps
- Back and neck pain: heat or cold, and when physiotherapy helps
- TMJ and jaw pain: what helps, what's worth skipping, and when to see a dentist
- Muscle pain relief: 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
- Why you wake up with a dry mouth every morning
- Waking up with a headache every day: what's behind it
- Waking up with your heart racing: what it means
- Waking up with numb hands: common causes
How sleep works
9- Jet lag and your circadian rhythm: what's really happening
- 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
10- Guided meditation and relaxation techniques to actually fall asleep
- 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?
- Teeth grinding in your sleep: signs, causes 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
- 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
- Why are my dreams so vivid lately?
- What causes sleep talking in adults?
- Is sleep talking normal — and should you worry?
Baby & family sleep
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