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.