The Tired Person's Fact-Check: Sorting Real Sleep Advice From Myth

You've followed the rules. Cool room, no late caffeine, phone off an hour before bed, consistent bedtime down to the minute. And you're still tired — or worse, you're lying awake wondering which rule you broke this time.

Here's what almost nobody tells you: those rules were never one unified, tested system. Some come from decades of solid clinical research. Some come from a single small study repeated so often it started sounding like consensus. And a few, frankly, are folklore that got printed on a listicle and never left.

This book audits the sleep advice you already know, rule by rule, and grades each one by the actual evidence behind it — strong, moderate, weak, or pure myth. You'll learn why "no caffeine after 2pm" is a rounding error, not a rule; why the blue-light panic overstates its case; why "bed is only for sleep" matters far more for insomniacs than for you; and why hygiene alone often isn't the fix when real insomnia is the problem.

No shame, no perfectionism, no fifty-item checklist. Just a shorter, sharper list of what's actually worth doing — and permission to stop worrying about the rest.