Alcohol and Melatonin: How the Body Clock Gets Tangled
Alcohol and melatonin tangle in ways a single night hides. What the drink does to your sleep hormones, the body clock, and the second half of the night.
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Sleep guides - page 41
What Causes Social Jet Lag
What causes social jet lag: the gap between alarm-clock weekdays and your body's weekend drift. The arithmetic, why it runs later, and the anchor that fixes it.
Melatonin for Jet Lag: Honest Timing and Doses
Melatonin for jet lag works, but as a timing signal, not a sedative. The honest evidence, the 0.5 to 5 mg range near local bedtime, and what wastes it.
Stress or Anxiety: Which One Is Blocking Your Sleep?
Stress vs anxiety sleep: one lives in your day, the other in your 3 a.m. How to tell which is blocking your nights, and what each one responds to.
Alcohol and Stress Drinking: The Evening Loop Explained
Stress drinking works the first half of the night and bills the second. The evening loop explained: why the drink quiets the day and then wakes you at 2:40.
How to Prepare for a Long Flight East: A Clock Plan
How to prepare for a long flight east comes down to a three-day head start, light timed at the right local hours, and one honest rule about day-one naps.
How to Get Morning Light for Better Sleep Tonight
Morning light for better sleep works like setting a watch: 10 minutes outside within an hour of waking resets the clock that times tonight's drowsiness. The method.
Circadian Rhythm Explained Simply
Circadian rhythm explained simply: the 20,000-cell clock that runs on light, why it drifts, and the morning habit that resets it without gadgets.
How Much Sleep Debt Is Too Much
How much sleep debt is too much: a week of short nights leaves a real deficit no weekend repays in two sittings, and the anchor that stops the slide is wake time.
How to Find Your Personal Coffee Cutoff Time
Your personal coffee cutoff is a bedtime math problem: count back eight hours from lights out, run a two-week experiment, and let your own log find the line.