Sleep Blog
Sleep, decoded.
Short, evidence-based articles to help you fall asleep faster, wake up sharper, and stop guessing about bedtime.
How to Fix Your Sleep Schedule in 7 Days
A step-by-step plan using 90-minute cycle math, morning light, and a 30-minute-per-night phase shift. 8 min read.
Read the full guide → NapsHow long should a nap be?
20 minutes or 90 — never the middle. The nap-duration curve, the deep-sleep danger zone, and the coffee nap that beats both.
Read the full guide → Night wakingWhy you keep waking up at 3 AM
It's not random — and it's not mystical. The six usual suspects behind the 3 AM wake-up, and exactly what to do about each one.
Read the full guide → Sleep cyclesWhy 7.5 hours often beats 8
Sleep happens in roughly 90-minute cycles. Wake up at the end of one and you'll feel fresh — wake up mid-cycle and even an extra hour can leave you groggy.
Read the full guide → CaffeineThe 2 PM caffeine cutoff
Caffeine has a half-life of 5–6 hours. A 3 PM coffee still has 50 mg of caffeine in your system at 9 PM — enough to delay sleep onset by 30+ minutes.
Read the full guide → Jet lagBeating jet lag with light
Your circadian rhythm follows light, not the clock. 10 minutes of bright morning sun in your destination resets it faster than melatonin alone.
Read the full guide → Shift workShift work without wrecking sleep
If you can't change when you sleep, control how you sleep: blackout curtains, cool room (65–68°F), and a ritual your body recognizes as "night."
Read the full guide → ParentsSleeping well with young kids
You may not get long sleep, but you can get good sleep. Protect the first 3 hours — that's when most deep sleep happens, and it does the heaviest lifting.
Read the full guide → BreathingThe 4-7-8 breath, in real life
Inhale 4 seconds, hold 7, exhale 8. It activates your parasympathetic nervous system — the same one that takes over during sleep.
Read the full guide →Stop guessing. Start sleeping smarter.
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