Sleep Blog

Practical guides that put numbers on good sleep habits.

Sleep Science

Social Jet Lag: Why Weekend Sleep-Ins Make Monday Harder

What social jet lag is, how to measure yours, and a three-week plan to shrink the weekday-weekend gap.

Waking Up

Why Do I Wake Up at 3 AM? Common Causes and What Helps

Why you wake in the small hours, the most common causes, what to do in the moment and when to see a doctor.

Naps

Naps Before a Night Shift: How a Planned Nap Helps You Stay Alert

Why a pre-shift nap works, what research shows, how long and when to nap, and a sample plan for the first night.

Better Sleep

Caffeine and Sleep: How Long Does It Stay in Your System?

The caffeine half-life, what research says about late coffee, and how to set a cutoff time for your bedtime or night shift.

Sleep Science

Sleep Debt: Can You Really Catch Up on Weekends? What the Research Says

What sleep debt is, what studies show about weekend catch-up sleep, and how to recover without wrecking Monday.

Better Sleep

How to Adjust to the Daylight Saving Time Change: A Day-by-Day Plan for Falling Back

What happens to your body clock when the clocks go back, and a simple four-day plan that shifts sleep 15 minutes a day.

Waking Up

How to Safely Shift Your Wake-Up Time Earlier Without Sleep Deprivation

How to wake earlier without losing sleep: a gradual plan, light timing, caffeine and meal advice, and a sample three-week schedule.

Waking Up

Does Waking Up Mid-Cycle Really Make You Groggy? What the Evidence Says

What sleep inertia is, what the evidence says about waking mid-cycle, and how to use 90-minute cycle timing sensibly.

Naps

The Coffee Nap Hack: Why Drinking Caffeine Right Before a 20-Minute Nap Actually Works

What a coffee nap is, how caffeine and adenosine interact, and how to time one so you wake up alert.

Sleep Science

What Is Sleep Latency? Why Taking Too Long (or Too Quick) to Fall Asleep Explains Your Fatigue

What sleep latency is, what counts as normal, and why falling asleep too fast or too slowly can signal a problem.

Better Sleep

The Military Sleep Trick: How the Cognitive Shuffle Method Forces a Racing Mind to Sleep in Minutes

How the cognitive shuffle works, how to do it step by step, and why it can quiet a racing mind at bedtime.

Better Sleep

Sleep Hygiene vs. Sleep Quality: The Hidden Environmental Factors Hurting Your Recovery

The difference between sleep hygiene habits and sleep quality, plus the hidden bedroom factors that reduce recovery.

Sleep Science

The Impact of Evening Alcohol on REM Sleep Architecture: Why a Nightcap Makes You Wake Up Tired

How evening alcohol suppresses REM sleep, fragments the second half of the night and leaves you tired.

Sleep Science

Chronotypes Explained: How to Identify if You Are a Lion, Bear, Wolf, or Dolphin Sleeper

What chronotypes are, how the four animal types popularised by Dr Michael Breus work, and how to find yours.

Sleep Science

How Blue Light from Smartphones Chemically Delays Natural Melatonin Production

How evening blue light from screens suppresses melatonin, what the research shows, and how to reduce the effect.

Waking Up

Why Waking Up to Natural Sunlight Resets Your Circadian Rhythm and Lowers Morning Cortisol

How morning sunlight anchors your body clock, shapes the morning cortisol rise and helps you wake up.

Better Sleep

How to Build a High-Performance Pre-Bed Routine That Triggers Automatic Sleepiness

How to design a pre-bed routine that conditions your brain to feel sleepy, with a simple timeline you can adapt.

Better Sleep

The Ideal Bedroom Temperature for Deep Slow-Wave Sleep, According to Clinical Data

What the research says about bedroom temperature and deep sleep, the commonly recommended range, and how to adjust it.

Shift Work

How to Sleep During the Day: The Complete Guide to a Dark, Quiet Bedroom

Light, noise, temperature and routine tips for sleeping after night shifts.

Shift Work

Managing Rotating Shift Work: How to Adjust Your Body Clock Between Shifts

Forward vs backward rotation, anchor sleep, light and recovery after nights.

Shift Work

What Is Shift Work Sleep Disorder? Symptoms, Risks and Solutions

How it is recognised, why it matters and what helps.

Shift Work

The Night Shift Nutrition Guide: What to Eat to Avoid the 3 AM Slump

Meal timing, light snacks, caffeine and a sample 12-hour eating plan.

Sleep Science

How Much Sleep Do You Need? Recommendations by Age

Recommended hours from babies to older adults, and how to turn them into a bedtime.

Better Sleep

How to Wake Up Feeling Refreshed: Beating Sleep Inertia

What causes morning grogginess and seven habits that help.

Jet Lag

Jet Lag Westbound: How to Adjust When Flying West

Why west is easier, with a London to New York schedule.

Jet Lag

Jet Lag Eastbound: A Practical Adjustment Schedule

Why flying east is harder, and a day-by-day plan for light, sleep, meals and caffeine.

Better Sleep

How to Fall Asleep Faster: 10 Evidence-Based Habits

Ten practical habits that shorten the time it takes to drop off, and when to see a doctor.

Naps

Best Nap Length: 10, 20, 30 or 90 Minutes?

What each nap length does, the best time of day to nap, and how to avoid waking up groggy.

Sleep Science

How 90-Minute Sleep Cycles Work (and How to Use Them)

The stages inside each cycle, why waking mid-cycle feels worse, and how to pick bedtimes on whole cycles.

Shift Work

The Night Shift Sleep Schedule: A Worked 12-Hour Example

Exact wake, sleep and nap times for a 7 pm to 7 am shift, plus light, caffeine and safety rules that make them stick.