Sleep guides
Plain-language guides from Somnera, the 6- to 8-week CBT-I program Dr. Ruiz designed. Each guide opens on somnera.ai.
Does brown noise help you sleep? What it can do, and what it can't
Brown, pink and white noise compared: what steady sound can do for sleep, how to use it safely, and why it can't treat insomnia on its own.
Read on Somnera
What causes insomnia? The real reasons you can't sleep, and why it keeps going
The common causes of insomnia, from stress and caffeine to medical conditions and hormones, and the habits that keep it going long after the trigger is gone.
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Free CBT-I: how to start insomnia therapy on a budget
What you can do for free tonight, the free public resources worth knowing, how to check benefits, and where going fully DIY with CBT-I runs out.
Read on Somnera
Are sleep trackers accurate? What your sleep score can and can't tell you
How sleep trackers estimate sleep, what they get roughly right and wrong, why chasing a perfect score can backfire, and what CBT-I uses instead.
Read on Somnera
How much sleep do I need? Why the answer is not always 8 hours
How much sleep do you need? What the CDC recommends by age, how to tell if you are getting enough, and why fixating on 8 hours backfires with insomnia.
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How to stay asleep through the night: a practical guide
Can't stay asleep? Why night wakings stretch into hours, what to do the moment you wake, and the daytime habits and CBT-I steps that consolidate sleep.
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Sleep deprivation symptoms: what too little sleep does, and when it is really insomnia
Sleep deprivation symptoms explained: sleepiness, brain fog, mood and slower reactions, how it differs from insomnia, and how to recover sensibly.
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How to reset your sleep schedule
How to reset your sleep schedule step by step: fixed wake time, morning light, gradual shifts, naps, travel, and when it is really insomnia.
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Insomnia symptoms: the signs at night, the signs by day, and what they add up to
The signs of insomnia at night and during the day, how they differ from a bad week, which symptoms point to something else, and a simple self-check.
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Sleep hygiene tips that actually help (and the one thing they can't do)
A printable sleep hygiene checklist: light, caffeine, alcohol, screens, naps, a fixed wake time. Plus why hygiene alone rarely fixes chronic insomnia.
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How to fall asleep fast: what genuinely helps, and what backfires
Techniques that help you fall asleep quickly tonight, why trying hard backfires with insomnia, and when it is time for something more structured.
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Chronic insomnia: what it is, why it lasts, and what helps
What chronic insomnia is, how it differs from a short bad stretch, why it keeps going after the cause is gone, and what the guidelines recommend first.
Read on Somnera
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