How to Practice Cyclic Sighing in Bed
Cyclic sighing practice in bed: the double inhale, the long exhale, and why five minutes a day beats a bad-night rescue. Exact steps, honest evidence, mistakes.
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Sleep guides - page 66
How Late Is Too Late for Coffee? A Test That Works
How late is too late for coffee depends on your bedtime, not a magic hour. A two-week cutoff test that finds your personal answer, with the math behind it.
Cyclic Sighing: A Breathing Trick for Sleep
What is cyclic sighing: a five-minute long-exhale breathing pattern from a 2023 Stanford study that lowers arousal, plus how to use it in bed at night.
5 Caffeine Myths That Ruin Good Sleep
Caffeine myths cost real sleep: the 4pm coffee alibi, the decaf free pass, the workout excuse. Five beliefs worth retiring, and what to do instead.
Sleeping After Three 12-Hour Shifts in a Row
Sleep after 12 hour shifts is the hardest case in the book, and three in a row compounds it. Here's the anchor block, the room, and the ride-home deal.
Afternoon Nap Rules: When, How Long, and When to Skip
Afternoon nap rules that hold up: nap inside the one-to-three dip, twenty minutes on a timer, eight hours before bed, and skip them while rebuilding nights.
Dorm Room Sleep: Blocking Light and Noise Cheaply
Dorm room sleep without spending real money: the raised-arm darkness test, two dollars of tape, a fan for masking noise, and earplugs worn the right way.
How to Calculate Your Own Social Jet Lag
How to calculate your own social jet lag with two numbers and one subtraction, what the result means, and the window that keeps Mondays quiet.
Cognitive Shuffle vs Counting Sheep: Which Works
Cognitive shuffle vs counting sheep compared honestly: why sheep counting fails, how serially diverse imagining works, and what the research does and doesn't claim.
Why Caffeine Hits Harder When You Sleep Little
Caffeine on little sleep doesn't work the way it used to. Why adenosine debt compounds overnight, and why the loan against tonight gets more expensive.