how many nights to build a bedtime habit
How many nights to build a bedtime habit comes down to conditioning, not willpower. What the first two weeks feel like and how to count attendance.
The blog
Sleep guides - page 56
Shift Work and Your Relationship: What Helps
Shift work relationships run on opposite clocks: missed dinners, whispered goodnights, a partner asleep when you're awake. How anchors and protected hours help.
How to Stop Hitting Snooze on Monday Mornings
Snoozing on Monday isn't laziness, it's social jet lag collecting its debt. Why Monday mornings hit so hard, and how one anchor wake time fixes the snooze.
How to Tell Your Family About Your Sleep Schedule
How to tell your family about your sleep schedule without a fight: the anchor sleep block, what to say at Christmas, and scripts for the relatives who don't get it.
The Smoke Alarm That Never Resets: Chronic Stress 101
smoke alarm never resets: what chronic stress actually does to your body clock, why tired feels like personality, and the two levers that lower the idle.
The Two-Week No-Alcohol Sleep Experiment
A two-week no-alcohol experiment shows what wine is really doing to your second half of the night. Here's the setup, the log, and what to expect by week.
How to Tell if Drinking Is Your Sleep Aid
A nightcap feels like it works because you fall asleep fast. How to tell if drinking is your sleep aid: the 2 a.m. pattern and the dry-run test.
How to Use Stimulus Control for Night Wakings
Stimulus control is the first-line CBT-I method for night wakings: four boring rules that retrain the bed to mean sleep, plus the honest first-week cost.
Social Drinking vs Self-Medication: Which Is Yours
Social drinking vs self-medication for sleep: one is a border, the other is a switch, and the honest difference shows up in what happens when the drink is gone.
A Weekend Recovery Plan After a High-Stress Week
weekend recovery after a stress-heavy week: protect one anchor, sleep a little later without Monday damage, and rebuild the sleep the week actually took.