Essays on sleep, the science of it, and the ritual around it.
Written by Somnia's founder in Dubai. Evidence-led, quietly opinionated, and always in service of one thing: better nights, better days.
Sleeping Through a Dubai Summer: A Practical Guide
Why the UAE climate disrupts your sleep architecture, and the small environmental shifts that restore deep, cool rest.
More from the Journal
19 essays
CBT-I: The Insomnia Treatment That Outperforms Medication
Cognitive Behavioural Therapy for Insomnia is the clinical gold standard. Here is what actually happens across six weeks of treatment.
The 30-Minute Evening Ritual That Rewires Your Sleep
A simple, sensory sequence — drawn from our clinic protocols — that signals the nervous system it is safe to power down.
Melatonin Is Not a Sleeping Pill: What It Actually Does
The most misunderstood supplement on the shelf. A sleep doctor breaks down dose, timing, and when melatonin actually helps.
Phones, Screens, and the Real Reason They Wreck Sleep
Blue light is only half the story. The other half is dopamine — and it is the more dangerous half.
The Caffeine Math: Why Your 3 p.m. Coffee Is Still in Your System at Midnight
Caffeine's half-life is longer than most people realise. A practical guide to the last-coffee deadline that protects your deep sleep.
Alcohol Doesn't Help You Sleep — It Sedates You
Why the nightcap that knocks you out at 11 wakes you at 3, and the small swaps that protect your REM.
Sleeping on the Wrong Schedule: A Survival Guide for Shift Workers
Night shifts, rotating rosters, long-haul cabin crew. Practical protocols for sleeping well when your body wants to be awake.
The Jet Lag Protocol: How to Arrive Already Adjusted
A clinic-tested protocol for transatlantic and long-haul travel, built around light timing, melatonin micro-doses, and meal timing.
Why Your Mind Races at 3 a.m. — and What to Do About It
The 3 a.m. wake is rarely about sleep. It is about cortisol, blood sugar, and an unfinished thought. Here is how to break the loop.
Building Sleep in Children: The Foundations That Last a Lifetime
What we teach parents at the clinic: the bedtime routines and environmental anchors that turn good sleep into a default, not a battle.
Magnesium for Sleep: What the Evidence Actually Says
Magnesium has become the wellness world's favourite sleep mineral. Here is the honest version: when it helps, when it doesn't, and which form to choose.
Menopause and Sleep: Why It Falls Apart, and What Restores It
Hot flashes, 4 a.m. wakes, and a sudden inability to sleep through the night. The hormonal and behavioural strategies that actually help.
The Most Powerful Sleep Intervention Happens at Breakfast
Ten minutes of morning sunlight is the most reliable, free, science-backed sleep tool we have. Most people skip it.
Weighted Blankets: Genuine Tool or Wellness Theatre?
The science behind deep pressure stimulation, who it actually helps, and how to choose a blanket that works in a 40°C climate.
The Sleep Divorce: Why Separate Beds Can Save a Relationship
Sharing a bed is a cultural habit, not a biological need. Here is how couples negotiate sleeping apart without losing intimacy.
Sleeping Well Through Ramadan
Suhoor, late nights and shifted meals rewrite your circadian rhythm for a month. A practical protocol for protecting rest.
Snoring or Sleep Apnoea? The Signs Worth Taking Seriously
Most snoring is harmless. Some of it is a treatable medical condition quietly damaging your heart. How to tell the difference.
The Art of the Nap: How Long, When, and When Not To
A well-timed nap restores alertness for hours. A badly timed one wrecks your night. The rules are simple once you know them.
Exercise and Sleep: What to Do, and When to Stop
Training improves sleep more reliably than most supplements. The timing, intensity and heat management matter more than the sport.