Anchor Sleep for Shift Workers, Explained
Anchor sleep for shift workers: a protected three-to-four hour block at the same clock time every day, how to place it, and how it survives days off.
The blog
Sleep guides - page 58
Are Sleep Masks Better Than Blackout Curtains
Sleep mask vs blackout curtains: the mask wins on price and travel, curtains win on consistency. Here's how each works, when to use which, and why you may want both.
Alcohol and Sleep Apnea: A Risky Combination
Alcohol sleep apnea, explained without scolding: how a drink relaxes the airway, deepens the pauses, hides the evidence, and what to do about the combination.
Best Time for Morning Sunlight, Backed by Your Clock
The best time for morning sunlight is within an hour of waking, whatever the clock says. Why earliness beats length, and what to do when morning is impossible.
How to Wind Down When Your Mind Will Not Slow Down
Racing thoughts before bed mean the mind never got a slot earlier in the evening. The runway method: dim lights, a bored brain, and where the list actually goes.
Why Bedtime Is When Your Brain Replays the Day
brain replays day at bedtime: why the quiet hours pull every unfinished moment back out, what open loops have to do with it, and how to give the replay an end time.
Evening Habits That Quiet a Busy Mind
Evening habits that quiet a busy mind don't require meditation or discipline. The three-slot hour, the paper that closes tabs, and why boring wins at bedtime.
How to Nap When Stressed Without Wrecking the Night
nap when stressed, without paying for it at midnight: the nap length, timing, and honest limits for stress weeks when the night already went badly.
Is Listening to Music Before Bed Good for Sleep?
Music before bed can lower arousal and mark the start of your wind-down, but playlists, volume, and timing decide whether it helps or quietly steals sleep.
Breathing Exercises for the Hour Before Sleep
Breathing exercises before bed work as an arousal dial, not a sedative: the physiological sigh, slow exhales, and how to practice them so they show up at 1 a.m.