5 articles
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 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.
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.