Caffeine Cutoff: How Early Is Early Enough
Caffeine before bed starts with the cutoff, not the bedtime. Half-life math, the eight-hour rule, hidden sources, and the experiment that finds your number.
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Sleep guides - page 61
The 2am Handoff: How REM Rebound Fragments Sleep
The 2am handoff is alcohol's timetable at work. The sedative wears off mid-night, REM rebounds in pieces, and the wine you drank at ten bills you at two forty.
Stress Dreams: Why They Happen and How to Get Fewer
stress dreams explained: why daytime worry scripts your night, what the 3 a.m. mind has to do with it, and the daytime moves that genuinely thin them out.
Why Your Heart Pounds When You Lie Down at Night
Heart pounds lying down at night? Common explanations, from a nervous system that never clocked out to late caffeine, plus what calms it and when to see a doctor.
Sleep Apnea Treatments Beyond CPAP
Sleep apnea treatments go beyond CPAP: oral appliances, positional therapy, surgery, and weight-centered approaches, each with honest strengths and limits.
Does Bedroom Clutter Affect Sleep Quality
Does bedroom clutter affect sleep quality? What the mess actually does to your brain at bedtime, when a room with three jobs stops meaning one.
Sleep Tracker for Hormone Changes: What a Log Can Tell You
A sleep tracker for hormone changes works best on paper: a two-week trigger log that turns 'I sleep badly' into patterns a doctor can actually use.
Aging and Deep Sleep: What's Normal, What Isn't
Aging and deep sleep: deep sleep drops with age, but the need for it barely moves. What's testable, what's adjustable, and where 'I'm just old' fails.
How to Sleep When Your To-Do List Won't Shut Off
When your to-do list won't shut off at night, the problem is open loops, not discipline. How to give tasks office hours so the list stops following you to bed.
What Happens When You Skip Your Wind-Down for a Week
Skipping your wind-down for a week doesn't ruin one night, it resets your whole rhythm. What breaks, in what order, and the five-minute repair.