The Rules of Coming Back: Falling Asleep Again
The rules of coming back: stimulus control, the 20-minute exit, and how to fall asleep again at 3 a.m. without the argument with yourself.
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Sleep guides - page 29
Does Coffee Fix Monday Morning Grogginess
Does coffee fix Monday morning grogginess? Partially, and the timing matters more than the dose. What caffeine can and can't do about a weekend-shifted body clock.
Why Night Wakings Increase With Age (And What Helps)
Night wakings with age have a biology: deep sleep declines and older adults surface more often. What's normal, what's adjustable, and why age is not a diagnosis.
how long falling back asleep should take
How long it should take to fall back asleep after a 3 a.m. waking, why twenty minutes awake means get up, and what the clock check actually costs you.
Why Screen Content Keeps You Awake More Than the Light
Screen content awake beats blue light: the feed is a slot machine, the inbox is a night shift, and a dimmed screen still costs more sleep than brightness ever did.
A Low-Light Plan for Middle-of-the-Night Waking
You wake at 3 a.m. and the first move decides the whole night. A low-light plan for middle of night waking: no clocks, dim lamps, and the twenty-minute exit rule.
How Many Night Wakings Are Normal?
How many wakings are normal at night, and when they stop. Why brief surfacings are standard equipment, what makes one stick, and the line where it's insomnia.
Best Sleep Log Apps to Share With Your Doctor
The best sleep log apps to share with your doctor capture what clinicians ask: wakings, caffeine, alcohol, morning feel. What to bring, and what to skip.
Screens and Sleep: The Two Thieves of Light and Content
Screens and sleep come down to two thieves: the light everyone fights and the content that actually eats the night. Here's which thief to fight at which hour.
Menopause and 3am Waking: What Helps
3am waking in perimenopause has named causes: hot flashes, a progesterone taper, and the shallow half of the night. What actually helps, and where the fan runs out.