white noise for sleep
White noise for sleep works by masking sudden night noise, not by adding magic sound. What the evidence says, how loud to run it, and when earplugs win.
The blog
Sleep guides - page 15
best pillow height for neck pain and sleep
The best pillow height for neck pain and sleep depends on position. The ear-over-shoulder test, why twenty dollars beats two thousand, and when to see a doctor.
Does Checking the Time at Night Ruin Sleep
Does checking the time at night ruin sleep? Why the 3am clock check delivers a bill instead of reassurance, how time math fuels arousal, and the no-clock rule.
when to replace your mattress
When to replace your mattress: the seven-to-ten-year rule, the three tells that outrank it, why medium-firm beats extra-firm, and the hotel-bed test's one catch.
Does a Warm Shower Before Bed Help You Sleep?
Does a warm shower before bed help? Taken one to two hours before sleep, yes: the cooling afterward drops your core temperature and speeds the drift off.
How Dark Is Dark Enough for Daytime Sleep?
How dark for day sleep? Cave-dark at noon: eyelids leak light, gray glow shaves sleep, and covering the glass itself is the fix that actually holds.
Why Your Bedroom Should Be Dark (and How Dark Is Enough)
Your retinas report every glowing LED to your brain all night. Why your bedroom should be dark, how dark is dark enough, and the two-dollar fixes that work.
best temperature for sleep
The best bedroom temperature for sleep is a range, not a magic number. What 60 to 68°F does inside your body, and how to find your own number in a week.
When to Eat on a Night Shift: Timing That Helps
When to eat on a night shift matters because meal timing is a clock input. The big meal belongs early in the shift, the 4 a.m. feast backfires twice.
how to stop bringing work to bed
One last email under the covers costs you an hour of sleep. Here's how to stop bringing work to bed, using a wind-down buffer that starts at dinner.