The half-life of caffeine, explained once properly
Anyone who has spent time on the half-life of caffeine has a failure story: a strong start, a collapse in the middle, then silence. This is not…
A two-hour pre-bed checklist: three things to understand first
Most people want a two-hour pre-bed checklist to make things better. The workable version of that goal is steadier: a floor you can hit on a bad day.…
Shift work without wrecking your week: a version you can actually follow
If you have already tried shift work without wrecking your week and dropped it, the fault is usually in the setup: a starting point set too high, an…
The right order after a night shift: four details people skip
Separate two things in the right order after a night shift: the outcome you want and the action you can sustain. When the gap is too wide, shrink the…
Tracking sleep without obsessing: method, rhythm and limits
Most people want tracking sleep without obsessing to make things better. The workable version of that goal is steadier: a floor you can hit on a bad…
Alarm setups for heavy sleepers: four details people skip
Most people want alarm setups for heavy sleepers to make things better. The workable version of that goal is steadier: a floor you can hit on a bad…
What to do instead of scrolling in bed, explained once properly
Most people want what to do instead of scrolling in bed to make things better. The workable version of that goal is steadier: a floor you can hit on…
Naps and neck pain: what to do and what to skip
Anyone who has spent time on naps and neck pain has a failure story: a strong start, a collapse in the middle, then silence. This is not another…
How long natural waking takes: making the complicated part simple
Put how long natural waking takes back into a real week, with overtime, travel and days you cannot be bothered. Any plan that only survives good…
Can a disrupted clock be reset: nine specific questions
Most people do not fail at can a disrupted clock be reset from misunderstanding it. They fail because understanding is not doing. What follows is the…
How soon to eat after waking: three things to understand first
Put how soon to eat after waking back into a real week, with overtime, travel and days you cannot be bothered. Any plan that only survives good…
Evening exercise and sleep onset: judging it before you start
Let us set the limits of evening exercise and sleep onset first: it reliably improves steadier sleep, and it does not deliver overnight. Anything…
Light, mood and the short days: nine specific questions
Separate two things in light, mood and the short days: the outcome you want and the action you can sustain. When the gap is too wide, shrink the…
Handling jet lag on arrival: a version you can actually follow
There is plenty written about handling jet lag on arrival and little you can act on. This piece stays concrete: every action can be done on the…
Why a fixed wake time beats a fixed bedtime: a version you can actually follow
There is plenty written about why a fixed wake time beats a fixed bedtime and little you can act on. This piece stays concrete: every action can be…
Eight hours and still tired: nine specific questions
Anyone who has spent time on eight hours and still tired has a failure story: a strong start, a collapse in the middle, then silence. This is not…
How to take a twenty-minute nap: four details people skip
Anyone who has spent time on how to take a twenty-minute nap has a failure story: a strong start, a collapse in the middle, then silence. This is not…
What weekend catch-up sleep really fixes: judging it before you start
Separate two things in what weekend catch-up sleep really fixes: the outcome you want and the action you can sustain. When the gap is too wide,…
Getting to bed before eleven: method, rhythm and limits
Put getting to bed before eleven back into a real week, with overtime, travel and days you cannot be bothered. Any plan that only survives good…
Recovering from a late night: a version you can actually follow
Let us set the limits of recovering from a late night first: it reliably improves a working feel for your own baseline, and it does not deliver…