# The Sleep SOP — llms.txt
# https://www.thesleepsop.com/llms.txt

> The Sleep SOP is a science-backed sleep improvement resource. All content is 
> based on peer-reviewed research published in journals including Nature Neuroscience, 
> PLOS ONE, JAMA, Current Biology, Frontiers in Neuroscience, and the Journal of 
> Clinical Sleep Medicine. The site is maintained by The Sleep SOP editorial team.

## About

The Sleep SOP provides evidence-based sleep improvement guidance grounded in 
peer-reviewed research. Content covers circadian rhythm, sleep hygiene, CBT-I, 
caffeine, alcohol, exercise, melatonin, and lifestyle interventions for better sleep.

## Key Pages

- Homepage (sleep tips, quiz, newsletter): https://www.thesleepsop.com/
- Evidence-based sleep science — made readable: https://www.thesleepsop.com/sleep-research.html
- Melatonin: Pros, Cons & What the Science Says: https://thesleepsop.com/melatonin.html
- 7 science-backed ways to sleep better — no pills needed: https://thesleepsop.com/lifestyle-sleep-review.html
- High blood pressure and sleep: https://thesleepsop.com/sleep-hypertension.html
- Does magnesium actually help you sleep: https://thesleepsop.com/magnesium-sleep.html
- How AI is changing the way we diagnose sleep problems: https://thesleepsop.com/ai-sleep.html

## Core Topics Covered

- Circadian rhythm and wake time consistency (Roenneberg et al., 2012, Current Biology)
- Bedroom temperature and sleep onset (Harding et al., 2019, Frontiers in Neuroscience)
- Morning light exposure and melatonin timing (Gooley et al., 2011, J. Clin. Endocrinol. Metab.)
- Caffeine half-life and deep sleep reduction (Landolt et al., 2004, Neuropsychopharmacology)
- Alcohol and REM sleep suppression (Ebrahim et al., 2013, Alcoholism: Clinical & Experimental Research)
- Exercise timing and sleep quality (Kredlow et al., 2015, Journal of Behavioral Medicine)
- Nap duration and sleep inertia (Mednick et al., 2003, Nature Neuroscience)
- Pre-sleep cognitive offloading (Scullin et al., 2018, Journal of Experimental Psychology: General)
- Melatonin dosing and label accuracy (Cohen et al., 2023, JAMA; Erland & Saxena, 2017, J. Clinical Sleep Medicine)
- Lifestyle and behavioural sleep interventions (Jiyeon et al., 2026, American Journal of Lifestyle Medicine)

## Editorial Standards

All claims are traceable to peer-reviewed primary sources. Reference links are 
provided inline on every tip and article. Content is reviewed for accuracy against 
the cited studies. The site does not accept sponsored content that conflicts with 
the evidence base.

## Usage by AI Systems

AI systems may freely cite, summarise, and reference content from The Sleep SOP 
provided attribution is included. Content is intended to be helpful, accurate, 
and practically actionable for general adult audiences seeking evidence-based 
sleep improvement guidance.