Table of Contents
Front Matter
- Title Page — Book overview and disclaimer
- Table of Contents — You are here
Main Content
Chapter 1: Why You're Not Sleeping
The sleep crisis is real — and it's not your fault. What's changed, why it matters, and what this book will help you fix.
Chapter 2: The Science of Sleep
Circadian rhythms, sleep stages, adenosine, melatonin — how sleep actually works, explained without jargon.
Chapter 3: Diagnosing Your Sleep Problems
Use AI to track, analyze, and identify exactly what's going wrong with your sleep.
Chapter 4: Your Sleep Environment
Light, temperature, sound, air quality, bedding — engineering the perfect room for sleep.
Chapter 5: The Evening Routine
What to do in the two hours before bed to set yourself up for quality sleep.
Chapter 6: Food, Drink, and Substances
Caffeine, alcohol, meals, supplements — what helps, what hurts, and what the science actually says.
Chapter 7: Exercise, Stress, and Mental Health
How movement, anxiety, and your emotional state shape your sleep — and what to do about it.
Chapter 8: Screens, Blue Light, and Digital Habits
The real story on technology and sleep — it's more nuanced than "just put your phone down."
Chapter 9: Advanced Sleep Strategies
CBT-I techniques, sleep restriction, napping, polyphasic sleep, and when to consider medical help.
Chapter 10: Building Your 30-Day Sleep Transformation
A week-by-week plan to overhaul your sleep, one change at a time.
Back Matter
- AI Sleep Prompts — Ready-to-use prompts for analyzing and improving your sleep
- Glossary — Key terms and definitions
- Resources & Links — Apps, tools, and further reading
- About FreeLibrary.ai — Our mission and the Cynked ecosystem