Why Warm Baths Make You Sleepy (The Real Reason)
A warm bath before bed helps sleep through a counterintuitive trick: heating your skin drops your core temperature. Timing, temperature, and the honest limits.
The blog
Sleep guides - page 76
Alex and Stress Season: A Caffeine Story
Alex and stress season: how a 4 p.m. latte kept its perfect alibi for years, and the poorly designed experiment that let caffeine walk free.
Best Alarm Clocks for a Phone-Free Bedroom
The best alarm clocks for a phone-free bedroom: why the ten-dollar clock beats every app, which features matter, and how to make the swap tonight.
Morning Exercise Plus Light: A Double Win for Your Clock
Morning exercise plus light stacks two clock signals into one habit. Why movement and daylight together beat either alone, and the version you'll repeat.
Coffee Served at Lunch: The Restaurant Refill Trap
The restaurant refill trap: how after-dinner coffee and endless refills put your midnight dose at the table, and the lunch-hour rule that ends it.
How to Wind Down After a Stressful Workday
You can't leave the workday at the office if it followed you home. How to wind down after work with a downshift that gives your stress system actual evidence.
what to do when you miss your bedtime
Missed bedtime doesn't have to wreck the week. Here's the honest recovery: keep the wake time, dim the house, shrink the routine, and skip the lie-in.
Blue Light Glasses at Night: Do They Work
Do blue light glasses help you sleep, or do they only treat the smaller thief. An honest look at the dose, the 2015 experiment, and what actually moved my log.
Coffee Nap Timing: When to Drink, When to Sleep
Coffee nap timing decides whether the trick works or wrecks your night. The 20-minute window, the dose, the cutoff math, and the afternoons where you should skip it.
How Long Until Exercise Improves Your Sleep?
The exercise improves sleep timeline is shorter than fitness: first better nights around week two, with moderate movement paying out that same night for some people.