You can't sleep.The tips didn't work.

Of course they didn't — sleep hygiene was never built for real insomnia. Snerva is the clinical layer underneath it: CBT-I, sleep restriction, circadian retraining. Find your pattern in five minutes.

WHY SNERVA

Most sleep advice is recycled hygiene tips. They don't work for real insomnia.

No screens before bed. Warm milk. A consistent routine. You've read it a hundred times. None of it touches chronic insomnia — because chronic insomnia isn't a hygiene problem. It's a conditioned, dysregulated arousal system that won't power down on command.

The interventions that do work have been sitting in the literature for decades. CBT-I beats sleeping pills in head-to-head trials. Sleep restriction rebuilds sleep pressure. Stimulus control breaks the bed-equals-anxiety loop. Circadian retraining fixes the timing. They're just buried in journals, and almost nobody hands you the tools to run them.

That's the whole reason Snerva exists: to be the bridge between the research and your actual Tuesday night.

TOOLS, NOT TIPS

Eight tools that run the protocols, not summarize them.

Free. No login. Built on the same models clinical sleep medicine uses — each does one job, and tells you what to do with the number.

• Daily sleep logThe 16-field consensus sleep diary — it computes time-in-bed, total sleep, and efficiency the way a clinic would.Open tool →
• Sleep restriction calculatorYour time in bed and efficiency in; the exact sleep window the Spielman CBT-I protocol prescribes out.Open tool →
• Caffeine cutoffBedtime and sensitivity set the latest hour a coffee won't still be in your system at lights-out.Open tool →
• Light exposure timerWhen to get bright light in the morning, and when to kill it at night — timed to your schedule.Open tool →
• Stimulus control timerAwake in bed? The 15-minute rule, timed — so the bed stops meaning "lie here frustrated."Open tool →
• Sleep debt calculatorA running 14-day tally of how far behind you are, and what real recovery looks like.Open tool →
• Alertness curveYour predicted alertness across 24 hours — see your real afternoon dip and your second wind.Open tool →
• Chronotype quizThe rMEQ short form: lark, hummingbird, or owl — and what your type changes about timing.Open tool →

THE LIBRARY

Where to start reading.

Five clusters, written by someone who's read the studies and lived the 3am. Opinionated on purpose — we tell you which thing works, not all fifteen.

• InsomniaCBT-I, sleep restriction, the 3am cortisol wake — the mechanisms and the fixes.Start hereCannot sleep at 3am — the wake mechanism
• CircadianWhy your internal clock drifts, and how light and timing pull it back.Start hereDelayed sleep phase, and how to shift it
• Lifestyle & HygieneThe habits that actually matter — caffeine, alcohol, exercise — and the ones that don't.Start hereCaffeine and sleep: the half-life math
• Mind & AnxietyHyperarousal, racing thoughts, and the techniques that quiet them.Start hereThe cognitive shuffle, step by step
• Treatments & SubstancesMelatonin, magnesium, CBD, OTC pills — honest doses, honest verdicts.Start hereThe melatonin dose almost everyone gets wrong

THE 6-WEEK RESET

A structured path, not another app.

Six weeks of CBT-I, in order — measure first, then the steps that actually move insomnia. The hard parts stay locked until your own data says you're ready.

THE COACH

A coach that's read your diagnostic.

Take the diagnostic, then ask Snerva's AI coach a specific question about your specific pattern. It answers from your classification and the same research the articles cite. It's an AI, not a clinician — and it'll tell you when your case needs a real one. No pretending otherwise.

WHO'S BEHIND THIS

Built by someone who's been awake at 3am for fifteen years.

Snerva is written by Marco Diversi. Not a doctor — the site never pretends he is. What he brings instead: fifteen years of chronic insomnia, medication-free since 2023, and eleven years publishing online. Every claim here ties back to named, peer-reviewed research, and where the evidence is thin, the article says so. Lived experience, held to the literature. That's the credential — and we're honest about its limits.