Sleep Better Tonight

Dr. James Kariuki spent fifteen years as a sleep researcher before writing this book, and the central argument he makes is simple: most people who struggle with sleep are not broken — they are misinformed. The habits that feel like they should help (lying in longer, watching something calming before bed, having a nightcap) are often the exact things making sleep worse. Sleep Better Tonight begins with the science — a clear, accessible explanation of how sleep architecture actually works, what happens during each stage of the night, and why the quantity of sleep matters less than most people think compared to the quality and timing. Once you understand what sleep is trying to do, the practical guidance that follows makes immediate sense. The second half of the book is entirely applied. Dr. Kariuki walks you through a fourteen-day sleep reset — a structured programme for rebuilding healthy sleep pressure, recalibrating your circadian rhythm, and redesigning your environment and evening routine. The programme is evidence-based and has been tested with hundreds of patients across different sleep challenges. For those dealing with chronic insomnia, there is also a dedicated chapter on cognitive behavioural therapy for insomnia (CBT-I) — the treatment that research consistently shows outperforms sleep medication in the long run.