Willow LabsSleep
Everything Willow Labs has written about Sleep, drawn from CBT, ACT, IFS and other evidence-based approaches. Practical, no fluff, with the techniques therapists actually use.
16 articles
Overthinking at Night: Why Your Brain Won't Shut Off
Lights out, and your brain starts its night shift. Why you keep overthinking at night and how to actually quiet it down.
Digital Sunsetting: The Bedtime Screen Trend Helping People Sleep
A digital sunset before bed means powering down screens an hour before sleep so your brain can wind down. Here's how to do it without willpower battles.
How to Fix Your Sleep Schedule in One Week: A Step-by-Step Reset
Fix your sleep schedule in a week by anchoring a fixed wake time, getting morning light, and shifting bedtime in small steps. Here is the plan.
Sound Baths and Sleep: Does the Wellness Trend Actually Calm You?
Sound bath benefits are real but modest: lying still in resonant sound can genuinely relax you and ease you toward sleep. Here's what's doing the work.
How to Do a Brain Dump Before Bed to Quiet a Racing Mind
A brain dump before bed means writing every loose thought out of your head and onto paper so it stops looping. Here is the method.
How to Do a 4-7-8 Breath to Fall Asleep Faster
The 4-7-8 breath, step by step: how to breathe in for 4, hold for 7, and exhale for 8 to fall asleep faster tonight.
How Much Sleep Do You Actually Need? What Science Says by Age
How much sleep do you need? Most adults need 7-9 hours, but it shifts by age. Here are the ranges and how to find your own number.
What Is Sleep Hygiene, Really? The Science Behind Better Rest
Sleep hygiene is the set of daily habits and conditions that let your body fall and stay asleep. Here's what actually works and what's hype.
Can an AI Help With Sleep? Using a Chatbot to Wind Down at Night
An AI chatbot can help with sleep by quieting the mental noise that keeps you up. Here's how to use it to wind down, and what it can't fix.
What Is Insomnia? Types, Causes, and the Gold-Standard Approach
What is insomnia, what causes it, and the gold-standard approach that works better than sleeping pills. Types, signs, and where to start tonight.
The Sleep Cycle Explained: What Happens in Your Brain Each Night
The sleep cycle explained in plain terms: the four stages your brain moves through each night, how they repeat, and why the timing matters.
How to Fall Asleep Fast: 9 Techniques That Actually Work
How to fall asleep fast: longer exhale, cool dark room, the cognitive shuffle, the get-out-of-bed rule. 9 techniques that work, with the why and how.
The Best Mental Health Apps in 2026 (and How to Choose)
The best mental health apps in 2026, sorted by need — anxiety, sleep, mood, AI chat, meditation — plus 3 criteria to judge any app.
Bed Rotting: Self-Care or Depression Warning?
Staying in bed can feel like relief or quicksand. Here’s how to tell if you’re restoring your system or feeding a spiral—and what to do from under the duvet.
8 ways to stop racing thoughts at night
It’s 2:13 a.m. Your brain is sprinting laps while your room is still. Here’s how to shut down the mental noise and let sleep happen, without forcing it.
Evening anxiety isn’t about evening
Your chest tightens at 9:37 p.m., not because the clock strikes doom, but because the day’s scaffolding drops. Night isn’t the problem. The edge is.
These articles are for self-understanding, not crisis. If you’re in active distress — Get help now →