The 1 PM Dip: Why You Slump and What Helps
The 1pm dip is circadian biology, not a sandwich failure. Why the slump arrives on schedule, the twenty-minute nap rule, and what actually helps it.
The blog
Sleep guides - page 6
How Long Before Bed to Stop Drinking: The 3-Hour Math
How long before bed to stop drinking depends on your liver, not your willpower: the three-hour cutoff, where it comes from, and the hour math that moves it.
Alcohol and REM Sleep: The Interest Lands at 3 A.M.
Alcohol and REM sleep run on opposite schedules: the drink suppresses REM early, then rebound collects the interest with vivid dreams around 2 a.m.
How CBT-I Works, Step by Step: A Real Walkthrough
How CBT-I works, session by session, from sleep logging to stimulus control to sleep restriction. What the first-line insomnia treatment actually asks of you.
10 Evening Stretches to Replace Late Scrolling
Ten evening stretches to replace late scrolling: a slow floor sequence for the last hour before bed, why gentle beats ambitious, and how the habit sticks.
Morning Light for Teens: Why School Starts Too Early
Teen morning light is the missing half of the school-start debate. Why teen clocks drift late, how outdoor light pulls them back, and the habit that fits.
Why Bill's Basement Office Wrecked His Sleep
Bill worked in a windowless basement and lay wide awake at midnight, his clock running as designed. The lunchtime walk repair, the weekend patch, and why it worked.
Why Sleep Hygiene Fails in Perimenopause
Sleep hygiene perimenopause advice keeps failing and it isn't your fault. Why the standard rules stop working in your forties and what actually moves the needle.
Does Alcohol Help You Sleep? It Borrows the Night
Does alcohol help you sleep? It shortens the time it takes to fall asleep and wrecks the half of the night you can't remember, so the honest answer is a loan.
How to Stop Phone Use at Night: A Real Plan
How to stop phone use at night without willpower: decide at nine, dock the phone in the kitchen, fill the hole on purpose, and keep one lifeline rule.