If you find yourself tossing and turning, staring at the ceiling, and thinking “I can’t sleep, what do I do?”, the direct answer is to immediately shift your focus from the panic of not sleeping to implementing proven strategies for sleep hygiene and relaxation. This isn’t about magical cures or quick fixes.

It’s about systematically optimizing your environment and routine.

Think of it like building a new habit: small, consistent changes lead to significant results.

Often, the harder you try to force sleep, the more elusive it becomes. Best Ways To Sleep Fast

Instead, we’ll dive into actionable steps – from optimizing your bedroom sanctuary to leveraging smart gadgets that can genuinely enhance your rest, not just mask the problem.

We’ll explore how light, sound, temperature, and even the simple act of intentional relaxation can profoundly impact your ability to drift off and stay asleep. Forget the endless scrolling or counting sheep. let’s talk about what actually moves the needle.

Product Name	Category	Key Benefit	Price Range Estimate	User Rating Typical
Philips SmartSleep Wake-up Light	Light Therapy	Simulates natural sunrise/sunset for better waking/sleeping	$$$	4.5/5
Hatch Restore 2	Sound & Light Machine	Personalized sleep-wake routines with sounds and light	$$$	4.6/5
Gravity Blanket	Weighted Blanket	Provides deep pressure stimulation for calming	$$$	4.4/5
ChiliSleep OOLER Sleep System	Temperature Regulation	Actively cools/heats your mattress for optimal sleep temperature	$$$$	4.2/5
Bose Sleepbuds II	Noise-Masking Earbuds	Plays soothing sounds to mask disruptive noise	$$$	4.0/5
Therabody SmartGoggles	Relaxation Device	Combines massage, heat, and vibration for eye/head relaxation	$$$	4.3/5
Dodow Sleep Aid Device	Breathing Guide	Projects a pulsating light to synchronize breathing for relaxation	$$	3.8/5

Table of Contents

Optimize Your Sleep Environment: The Bedroom Sanctuary

Your bedroom should be a dedicated space for sleep and relaxation, free from distractions.

Think of it as your personal sleep laboratory, where every element is fine-tuned for optimal rest. This isn’t just about aesthetics. Bowflex Trainer Reviews

It’s about creating a physiological trigger for your body to recognize that it’s time to wind down.

The Role of Light: Banish Blue, Embrace Darkness

Light is arguably the most powerful external cue for regulating your circadian rhythm – your body’s internal clock.

Exposure to certain types of light at specific times can either help or hinder your sleep.

Blue Light is the Enemy: Screens from smartphones, tablets, computers, and even some LED lights emit blue light, which actively suppresses melatonin production. Melatonin is the hormone that signals to your body it’s time to sleep.
- Actionable Hack: Implement a “digital curfew” at least 90 minutes before bedtime. No exceptions. This means no scrolling, no emails, no streaming. Seriously.
- Product Solution: Consider using a Philips SmartSleep Wake-up Light or Hatch Restore 2 as your alarm clock. These devices simulate a natural sunrise, gently waking you with increasing light, which is far less jarring than a blaring alarm. They can also offer sunset simulations to help you wind down.
Embrace Darkness: Your bedroom should be as dark as possible. Even small amounts of light from streetlights, alarm clocks, or standby LEDs can disrupt sleep.
- Actionable Hack: Invest in blackout curtains or blinds. If that’s not feasible, a comfortable sleep mask can be a must.
- Data Point: Research indicates that even dim light exposure during sleep can increase insulin resistance the next morning, highlighting the metabolic importance of a truly dark sleep environment.

Sound Management: Silence is Golden, Or Soothing Sounds Are

Noise pollution is a silent saboteur of sleep.

Even if you don’t consciously wake up, disruptive sounds can pull you out of deeper sleep stages. Instantly Fall Asleep

Eliminate Noise: Identify and mitigate sources of noise. This could be traffic, noisy neighbors, or even a ticking clock.
- Actionable Hack: Use earplugs if your environment is inherently noisy. Look for comfortable, reusable options.
- Product Solution: Bose Sleepbuds II are specifically designed to mask disruptive sounds with pre-loaded soothing content, rather than stream podcast or podcasts. They’re built for comfort during sleep.
White Noise or Nature Sounds: For some, complete silence can feel oppressive. White noise or nature sounds can provide a consistent, non-distracting auditory blanket that helps to mask sudden noises.
- Actionable Hack: A dedicated white noise machine is often better than a phone app, as it keeps your phone out of the bedroom.
- Example: The Hatch Restore 2 mentioned earlier also offers a variety of soothing sounds.

Temperature Control: The Goldilocks Zone for Sleep

Your body temperature naturally drops as you prepare for sleep.

A cool environment facilitates this process, making it easier to fall and stay asleep.

Optimal Temperature: Most sleep experts agree that the ideal bedroom temperature is between 60-67°F 15-19°C. Experiment to find your personal sweet spot.
- Actionable Hack: Use a programmable thermostat to pre-cool your room before bedtime.
- Product Solution: For next-level temperature regulation, consider a system like the ChiliSleep OOLER Sleep System. This device actively cools or heats the water circulating through a pad on your mattress, giving you precise control over your sleep surface temperature, regardless of the ambient room temperature. This can be a significant investment but offers unparalleled control for those who struggle with overheating or getting cold during the night.
Ventilation: Ensure good airflow in your room. Stuffy air can make it harder to breathe and sleep comfortably.

Establish a Consistent Sleep Schedule: The Foundation of Rest

One of the most underrated yet powerful sleep hacks is simply going to bed and waking up at the same time every single day, including weekends.

This consistent rhythm reinforces your body’s natural circadian clock.

The Power of Routine: When and How

Your body thrives on predictability. Elliptical Benefits Before And After

Erratic sleep patterns confuse your internal clock, leading to difficulty falling asleep and feeling groggy.

Stick to a Schedule: Aim for the same bedtime and wake-up time seven days a week. Even on weekends, try to deviate by no more than an hour.
- Actionable Hack: If you know you’re going to have a late night, gradually shift your bedtime back by 15-30 minutes over a few days leading up to it, if possible, rather than a sudden drastic change.
- Analogy: Think of your circadian rhythm like a highly sensitive internal clock. Every time you deviate from its schedule, you’re essentially giving it jet lag, making it harder to synchronize.
Morning Light Exposure: As soon as you wake up, expose yourself to bright light. This signals to your brain that the day has begun and helps set your circadian rhythm.
- Actionable Hack: Go outside for a few minutes, open curtains wide, or use a light therapy lamp if natural light is scarce, especially in winter months.

Wind-Down Ritual: Signals to Your Body

Just as you need a wake-up routine, you need a wind-down routine.

This ritual signals to your body that it’s time to transition from activity to rest.

Relaxing Activities: Engage in calm, non-stimulating activities in the hour or two leading up to bedtime.
- Examples: Read a physical book not on a screen, take a warm bath or shower, listen to a calming podcast or audiobook, practice gentle stretching or yoga, or meditate.
- Avoid: Intense exercise, emotionally charged conversations, work, or anything that revs up your brain.
The Power of Breathwork: Simple breathing exercises can profoundly impact your nervous system, shifting it from a “fight or flight” sympathetic state to a “rest and digest” parasympathetic state.
- Actionable Hack: Try the 4-7-8 breathing technique: Inhale through your nose for 4 counts, hold your breath for 7 counts, and exhale completely through your mouth for 8 counts. Repeat this cycle 3-4 times.
- Product Solution: The Dodow Sleep Aid Device projects a pulsating blue light onto your ceiling. You synchronize your breathing with the light, which slows your exhalation and helps you relax and fall asleep. It’s a simple, drug-free way to guide your breath.

Manage Stress and Anxiety: The Mind-Body Connection

One of the most common reasons people struggle to sleep is an overactive mind.

Stress and anxiety trigger the body’s “fight or flight” response, making it nearly impossible to relax and drift off. Diy Squat Rack Plans

Addressing these underlying mental states is crucial for sustainable sleep improvement.

Mind-Dumping and Journaling: Get It Out

Often, thoughts swirl in your head precisely when you want them to quiet down.

Getting these thoughts out of your head and onto paper can be incredibly effective.

Pre-Sleep Brain Dump: About an hour or two before bed, set aside 10-15 minutes to write down everything that’s on your mind – worries, to-do lists, unfinished thoughts, ideas.
- Actionable Hack: Use a dedicated “worry journal” or notebook. Once it’s on paper, tell yourself you can deal with it tomorrow. This creates a psychological boundary.
- Benefit: This externalizes your thoughts, reducing their power to keep you awake. It’s like clearing your mental RAM.
Gratitude Practice: Shifting your focus to positive aspects of your day can also calm your mind.
- Actionable Hack: Before bed, write down 3-5 things you are grateful for from the day. Even small things.

Relaxation Techniques: Taming the Nervous System

Consciously engaging in relaxation techniques can signal to your body that it’s safe to rest.

This is about actively downregulating your nervous system. Unable Sleep At Night

Progressive Muscle Relaxation PMR: This involves tensing and then relaxing different muscle groups throughout your body.
- How-to: Start from your toes, tense them tightly for 5 seconds, then completely relax them. Move up through your body calves, thighs, glutes, abdomen, arms, hands, neck, face. Focus on the contrast between tension and relaxation.
- Resource: Many guided PMR audio tracks are available online or via apps.
Guided Imagery/Meditation: These practices involve focusing your mind on calming images or sounds, or simply observing your thoughts without judgment.
- Actionable Hack: Explore apps like Calm or Headspace for guided sleep meditations. These are designed to gently lead you into a relaxed state.
- Product Solution: The Therabody SmartGoggles combine gentle massage, heat, and vibration. While not a direct sleep aid in the sense of making you fall asleep, their primary function is to relax the muscles around your eyes and temples, reducing tension and stress. This can be a fantastic precursor to sleep, helping to calm an overactive mind by relaxing the physical body.

Weighted Blankets: Deep Pressure Stimulation

Weighted blankets apply gentle, even pressure across your body, which can mimic the feeling of a hug or being held.

This “deep pressure stimulation” can have a profoundly calming effect on the nervous system.

Mechanism: It’s thought to increase the production of serotonin a calming neurotransmitter and melatonin, while decreasing cortisol the stress hormone.
- Product Solution: The Gravity Blanket is a popular and well-regarded option. Choose a blanket that’s roughly 10% of your body weight for optimal effect.
- User Experience: Many users report feeling more “grounded” and secure, leading to a faster onset of sleep and reduced restlessness throughout the night.

Reassess Your Diet and Lifestyle: Fueling Your Sleep

What you put into your body, and how you move it, profoundly impacts your sleep quality. These aren’t just marginal gains. they are foundational pillars.

Caffeine and Alcohol: The Obvious Saboteurs

While tempting, these substances are notorious sleep disruptors.

Understanding their half-lives and effects is crucial. Best Mattress Reviews Unbiased

Caffeine Cut-off: Caffeine has a half-life of 5-6 hours, meaning half of the caffeine is still in your system 5-6 hours after consumption. For some, it can be even longer.
- Actionable Hack: Implement a strict caffeine cut-off time, typically no later than 2 PM. For highly sensitive individuals, consider limiting caffeine to mornings only, or even cutting it out entirely for a period to test its impact.
- Data Point: A study in the Journal of Clinical Sleep Medicine showed that caffeine consumed 6 hours before bedtime reduced total sleep time by more than an hour.
Alcohol’s Deceptive Effects: Alcohol might make you feel drowsy initially, but it severely fragments sleep, especially in the second half of the night. It suppresses REM sleep, which is crucial for cognitive function and emotional regulation.
- Actionable Hack: Avoid alcohol, especially within 3-4 hours of bedtime. The closer to bedtime you consume it, the more disruptive it will be.

Nutrition for Sleep: Beyond the “Don’ts”

While avoiding certain foods is important, incorporating sleep-supportive nutrients can also help.

Balanced Meals: Ensure your meals are balanced and contain complex carbohydrates, lean protein, and healthy fats. Avoid heavy, fatty, or spicy meals close to bedtime, as they can cause indigestion.
- Example: A light snack containing tryptophan found in turkey, nuts, seeds and complex carbs whole-grain crackers might be helpful, but avoid large meals.
Hydration: Stay adequately hydrated throughout the day, but taper off fluid intake in the evening to avoid waking up for bathroom breaks.

Exercise Smart: The Right Time and Intensity

Regular physical activity is excellent for sleep, but timing and intensity matter.

Daytime Exercise: Aim for moderate to vigorous exercise most days of the week. This helps you expend energy and sleep more deeply.
- Actionable Hack: Schedule your workouts earlier in the day.
Avoid Late-Night Workouts: Intense exercise too close to bedtime can elevate your core body temperature and stimulate your nervous system, making it harder to wind down.
- Rule of Thumb: Finish intense workouts at least 3 hours before bed. Lighter activities like gentle stretching or a leisurely walk are fine in the evening.

When to Get Out of Bed: Breaking the Tossing-and-Turning Cycle

One of the worst things you can do when you can’t sleep is to lie in bed, staring at the ceiling, and stressing about not sleeping.

This teaches your brain to associate your bed with wakefulness and frustration, rather than rest.

The 20-Minute Rule: When to Bail

If you’ve been lying in bed for more than 20 minutes and haven’t fallen asleep, or if you wake up in the middle of the night and can’t get back to sleep within that timeframe, it’s time to get out of bed. Schwinn Airdyne Pro Review

Actionable Hack: Get up, go to a different room preferably dimly lit, and engage in a quiet, non-stimulating activity.
- Examples: Read a very boring book, listen to a calming podcast or audiobook at a low volume, practice slow breathing, or do some light stretching.
- Avoid: Looking at clocks, screens even with blue light filters, eating, or doing anything stimulating.
Return Only When Sleepy: Only go back to bed when you feel genuinely sleepy again. This reinforces the mental association of your bed with sleep.
- Principle: This technique is a core component of Cognitive Behavioral Therapy for Insomnia CBT-I, which is considered the gold standard for treating chronic sleep problems. It helps “re-condition” your brain.

Don’t Nap Too Long: The Daytime Balance

Naps can be a double-edged sword.

While a short power nap can be refreshing, long or late-afternoon naps can disrupt your nighttime sleep.

Strategic Napping: If you need a nap, keep it short 20-30 minutes maximum and early in the afternoon before 3 PM.
- Benefit of Short Naps: Can improve alertness and performance without entering deep sleep cycles that make it hard to fall asleep later.
Avoid Napping if Insomnia is Chronic: If you’re struggling with chronic insomnia, it’s often best to avoid naps altogether to build up “sleep drive” for the night. This can be tough initially, but it helps consolidate sleep.

Seek Professional Help: When Self-Hacks Aren’t Enough

While self-improvement strategies are incredibly powerful, there are times when persistent sleep problems require the guidance of a professional.

Recognizing when to seek help is a critical step in addressing chronic “I can’t sleep” situations.

Consult Your Doctor: Rule Out Underlying Conditions

Sleep disturbances can be symptoms of various medical conditions, some serious. Exercise Cross

Your primary care physician is the first point of contact.

Potential Medical Issues:
- Sleep Apnea: Characterized by pauses in breathing during sleep. Symptoms include loud snoring, daytime fatigue, and morning headaches.
- Restless Legs Syndrome RLS: An irresistible urge to move the legs, often accompanied by uncomfortable sensations, particularly in the evening or night.
- Chronic Pain: Ongoing pain can make it difficult to find a comfortable position and stay asleep.
- Thyroid Issues: Both an overactive and underactive thyroid can impact sleep.
- Mental Health Conditions: Depression, anxiety, and other mental health disorders are highly comorbid with insomnia.
Actionable Step: Describe your sleep issues in detail to your doctor. Be prepared to discuss symptoms, duration, lifestyle habits, and any other relevant medical history. They may order blood tests or refer you to a specialist.

Consider a Sleep Specialist or CBT-I Therapist: Targeted Interventions

If your doctor rules out major medical conditions or refers you, a sleep specialist or a therapist trained in Cognitive Behavioral Therapy for Insomnia CBT-I can provide highly effective, non-pharmacological interventions.

Sleep Specialist: A doctor specializing in sleep medicine can conduct sleep studies polysomnography to diagnose disorders like sleep apnea, narcolepsy, or periodic limb movement disorder.
- When to See One: If you suspect sleep apnea, experience excessive daytime sleepiness despite getting enough sleep, or have unusual sleep behaviors sleepwalking, vivid dreams.
Cognitive Behavioral Therapy for Insomnia CBT-I: This is widely regarded as the most effective long-term treatment for chronic insomnia. It addresses the thoughts, feelings, and behaviors that interfere with sleep.
- Components of CBT-I:
  - Sleep Restriction: Temporarily reducing time in bed to increase sleep drive.
  - Stimulus Control: Re-associating the bed with sleep.
  - Cognitive Restructuring: Challenging and changing unhelpful thoughts about sleep.
  - Sleep Hygiene Education: Reinforcing healthy sleep habits.
- Benefit: CBT-I is typically delivered over several sessions and helps you develop sustainable strategies, often without medication. It has a higher long-term success rate than sleep medication.

Avoid Reliance on Sleep Medications: Short-Term Fixes

While prescription or over-the-counter sleep aids might offer temporary relief, they are generally not a sustainable long-term solution and can have side effects.

Understanding the Risks:
- Dependency/Tolerance: The body can quickly build tolerance, requiring higher doses for the same effect, and leading to withdrawal symptoms upon discontinuation.
- Side Effects: Drowsiness, dizziness, memory problems, and even increased risk of falls.
- Masking Underlying Issues: They don’t address the root cause of the sleep problem.
- Disrupted Sleep Architecture: Many sleep medications alter the natural stages of sleep, leading to less restorative sleep.
Professional Guidance: If medication is considered, it should always be under the strict guidance of a doctor, for a very limited duration, and as part of a broader strategy to address the underlying sleep issues. The goal should be to get off them as soon as possible.

Frequently Asked Questions

What should I do if I can’t sleep at all?

If you can’t sleep at all, get out of bed after 20 minutes, go to a different dimly lit room, and engage in a quiet, non-stimulating activity like reading a boring book or listening to a calming podcast. Only return to bed when you feel genuinely sleepy.

What is the 4-7-8 breathing technique for sleep?

The 4-7-8 breathing technique involves inhaling through your nose for 4 counts, holding your breath for 7 counts, and exhaling completely through your mouth for 8 counts. Repeat this 3-4 times to calm your nervous system. Easy Ways To Fall Asleep Quickly

How much caffeine is too much before bed?

It’s generally recommended to cut off caffeine intake at least 6 hours before bedtime, and ideally even earlier, like 2 PM, for highly sensitive individuals, due to its long half-life.

Can a weighted blanket really help me sleep?

Yes, a weighted blanket can help by providing deep pressure stimulation, which is thought to increase serotonin and melatonin, calming the nervous system and promoting relaxation, leading to easier sleep.

Is alcohol good for sleep?

No, while alcohol might initially make you feel drowsy, it severely fragments sleep, suppresses REM sleep, and can lead to more awakenings in the second half of the night, resulting in less restorative sleep. Avoid it within 3-4 hours of bedtime.

What is the ideal bedroom temperature for sleep?

The ideal bedroom temperature for most people is between 60-67°F 15-19°C as a cooler environment facilitates your body’s natural temperature drop needed for sleep.

Should I nap if I have trouble sleeping at night?

If you have chronic insomnia, it’s generally best to avoid naps to build up “sleep drive” for the night. Proform Treadmill Belt Slipping

If you must nap, keep it short 20-30 minutes and early in the afternoon before 3 PM.

What is blue light and why is it bad for sleep?

Blue light is emitted by electronic screens phones, tablets, computers and some LED lights.

It actively suppresses melatonin production, the hormone that signals to your body it’s time to sleep, thereby disrupting your circadian rhythm.

How does a Philips SmartSleep Wake-up Light work?

A Philips SmartSleep Wake-up Light simulates a natural sunrise, gradually increasing light to gently wake you up, which is less jarring than an alarm.

Some models also offer sunset simulations to help you wind down. Digital Marketing Side Hustle

When should I see a doctor for sleep problems?

You should see a doctor if your sleep problems are chronic lasting more than a few weeks, significantly impact your daily life, or if you suspect an underlying medical condition like sleep apnea, restless legs syndrome, or a mental health issue.

What is CBT-I?

CBT-I stands for Cognitive Behavioral Therapy for Insomnia.

It is a highly effective, evidence-based therapy that addresses the thoughts, feelings, and behaviors that interfere with sleep, often involving sleep restriction, stimulus control, and cognitive restructuring.

Can exercise help with insomnia?

Yes, regular moderate to vigorous daytime exercise can significantly improve sleep quality.

However, avoid intense workouts too close to bedtime within 3 hours as they can elevate body temperature and stimulate your nervous system. Rogue One Fitness

How can I make my bedroom darker?

To make your bedroom darker, use blackout curtains or blinds, cover any small light sources from electronics, and consider wearing a comfortable sleep mask.

What are Bose Sleepbuds II used for?

Bose Sleepbuds II are noise-masking earbuds designed to play soothing sounds that mask disruptive environmental noises, helping you fall asleep and stay asleep more easily. They are not for playing podcast or podcasts.

Is it bad to watch TV in bed before sleeping?

Yes, watching TV in bed before sleeping is generally not recommended.

The blue light from the screen can disrupt melatonin production, and the stimulating content can keep your mind active, making it harder to fall asleep.

How can journaling help with sleep?

Journaling, particularly a “brain dump” about an hour or two before bed, helps to get worries, to-do lists, and circulating thoughts out of your head and onto paper. Set Up Charcoal Grill For Smoking

This can calm your mind and prevent those thoughts from keeping you awake.

What is the Dodow Sleep Aid Device?

The Dodow Sleep Aid Device projects a pulsating blue light onto your ceiling.

By synchronizing your breathing with the expanding and contracting light, it helps to slow your breath rate and guide you into a relaxed state conducive to sleep.

Can too much screen time during the day affect my sleep?

Yes, excessive screen time throughout the day, even if not right before bed, can contribute to eye strain, headaches, and mental overstimulation, all of which can indirectly impact your ability to wind down and sleep well at night.

What should I do if I wake up in the middle of the night and can’t go back to sleep?

Apply the 20-minute rule: If you can’t fall back asleep within 20 minutes, get out of bed and engage in a quiet, non-stimulating activity in another room until you feel sleepy again, then return to bed. Anker Soundcore Rave Party 2 Review

Are natural sleep aids like melatonin supplements safe?

While melatonin is a natural hormone, supplements are not regulated as strictly as medications.

They should not be seen as a long-term solution and their effectiveness varies.

Always consult a doctor before taking any supplements, especially for sleep.

How does temperature regulation from a ChiliSleep OOLER system work?

The ChiliSleep OOLER Sleep System consists of a mattress pad with tubes and a control unit that circulates temperature-controlled water through the pad.

This allows you to precisely set and maintain your desired sleep surface temperature throughout the night.

What are some common sleep disruptors in the bedroom?

Common sleep disruptors include too much light from screens, streetlights, excessive noise, an uncomfortable temperature, an old or unsupportive mattress/pillow, and clutter that creates mental distraction.

What is progressive muscle relaxation?

Progressive Muscle Relaxation PMR is a relaxation technique where you systematically tense and then relax different muscle groups in your body, focusing on the contrast to release physical tension and promote mental calmness.

Can chronic pain cause insomnia?

Yes, chronic pain is a significant contributor to insomnia.

It can make it difficult to find a comfortable position, prevent you from staying asleep, and the associated stress and anxiety can further exacerbate sleep problems.

How important is a consistent sleep schedule?

A consistent sleep schedule, going to bed and waking up at the same time every day even weekends, is crucial for regulating your body’s natural circadian rhythm, which helps you fall asleep faster and wake up feeling more refreshed.

What role does stress play in not being able to sleep?

Stress triggers the body’s “fight or flight” response, leading to increased cortisol levels and an overactive mind.

This physiological state makes it very difficult for your body and mind to relax and transition into sleep.

Are Therabody SmartGoggles for sleeping?

The Therabody SmartGoggles are primarily a relaxation device that uses massage, heat, and vibration to relieve tension around the eyes and head.

While not a direct sleep aid, by promoting relaxation, they can help prepare your body and mind for sleep.

What should I eat before bed for better sleep?

Opt for a light, balanced snack if you’re hungry, like a small piece of fruit, a handful of nuts, or whole-grain crackers with a little protein.

Avoid heavy, fatty, spicy, or sugary meals close to bedtime, which can cause indigestion.

How long does it take to fix sleep problems?

Improving sleep can take time and consistency.

While some immediate benefits may be felt from implementing strategies, significant, lasting improvements often require weeks or even months of consistent effort.

Chronic issues may need professional intervention over several sessions.

Why is it important to get morning light exposure?

Exposing yourself to bright light, especially natural sunlight, shortly after waking up helps to signal to your brain that the day has begun.

This reinforces your circadian rhythm and suppresses melatonin, making you feel more awake during the day and sleepier at night.

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