Sleep repairs what no supplement can, yet it too is full of marketing. We cover circadian rhythms, sleep hygiene, stages and cycles, jet lag and the effect of screens and caffeine — what genuinely improves sleep and what is merely sold as such.
11 articles
How screen light affects sleep, why it is not only about the blue spectrum, whether blue-light glasses and night mode work, and what actually helps you fall asleep.
What jet lag is, why flying east is harder than west, and which methods — light, melatonin, schedule — genuinely speed up resetting your body clock.
What happens in deep sleep and in REM, why a cycle is not exactly 90 minutes, where morning grogginess comes from, and which numbers on your sleep tracker are worth reading.
What a chronotype is and how innate it really is, how to identify yours, what social jetlag costs you, and whether you can shift your schedule — with a realistic two-week plan.
How snoring differs from apnea, the warning signs, the STOP-BANG screen, what untreated apnea does to the heart and brain, how testing works and which treatments actually help.
The optimal nap is 10–20 minutes. Learn about sleep inertia after long naps, the coffee nap, when napping hurts night sleep, and who should skip it.
How caffeine really works: adenosine blockade, half-life and CYP1A2 genetics, EFSA safe limits, and the evidence-based cut-off time from a 2023 meta-analysis.
How many hours of sleep adults and children actually need, why long sleep also shows up in risk charts, and how to find the number that works for you.
How chronic insomnia is diagnosed, why your compensations keep it going, and what CBT-I involves — the first-line treatment recommended by the AASM and the ACP.
Sleep hygiene rules sorted by strength of evidence: what genuinely improves sleep, what is oversold, and why chronic insomnia needs CBT-I instead.
Melatonin is a timing signal, not a sedative. The honest effect size, the dose and timing that matter, the supplement quality problem, and who really benefits.