Mental Health
How to Lower Cortisol: What Works and What's a Myth
Cortisol isn't a villain hormone — it's a vital part of your daily rhythm. What actually raises it, whether «detoxes» and supplements work, and when to see a doctor.
6 min read
#sleep
17 articles
Sleep & Recovery
Blue Light and Sleep: Do Screens Harm It and Do Glasses Work?
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.
3 min read
Sleep & Recovery
Jet Lag: Why It Happens and How to Reset Faster
What jet lag is, why flying east is harder than west, and which methods — light, melatonin, schedule — genuinely speed up resetting your body clock.
3 min read
Supplements
Ashwagandha: What the Research Says About Stress, Sleep and Strength
Ashwagandha is a popular adaptogen. What studies actually show about its effect on stress, anxiety and sleep, where the evidence is weaker, and who should avoid it.
3 min read
Sleep & Recovery
Sleep Cycles and Stages: How a Night Is Actually Built
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.
8 min read
Sleep & Recovery
Chronotypes: Night Owl, Early Bird and Living With Your Clock
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.
6 min read
Sleep & Recovery
Sleep Apnea and Snoring: When It's Dangerous and What to Do
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.
5 min read
Mental Health
Screen Time and Your Mind: Evidence vs Panic
What large studies show about screens and mental health: why total screen time barely predicts anything, and what to change instead of a digital detox.
11 min read
Immunity
Sleep and Immunity: How Sleep Loss Raises Infection Risk
Sleeping under 6 hours raises cold risk fourfold. We break down Prather's experiments, the sleep-vaccination link, and what to do during cold season.
9 min read
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
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
How Much Sleep Do You Need? Norms by Age
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.
14 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
Supplements
Magnesium: Forms, Doses and Who Needs It
What magnesium does, how much you need by age and sex, why a blood test tells you almost nothing, and how citrate, glycinate and oxide really compare.
12 min read
Mental Health
How to Manage Stress: Evidence-Based Techniques
What acute and chronic stress do to the body, which coping techniques hold up in systematic reviews, what is oversold, and when to seek professional help.
12 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