Sleep & Recovery
Napping: How Long, When, and Who Benefits
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.
10 min read
#insomnia
5 articles
Sleep & Recovery
Caffeine and Sleep: When to Stop Drinking Coffee
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.
13 min read
Sleep & Recovery
Insomnia: What to Try Before Reaching for Pills
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.
19 min read
Sleep & Recovery
Sleep Hygiene: 12 Rules That Actually Work
Sleep hygiene rules sorted by strength of evidence: what genuinely improves sleep, what is oversold, and why chronic insomnia needs CBT-I instead.
13 min read
Sleep & Recovery
Does Melatonin Work, and Who Actually Needs It?
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.
13 min read