Sleep & Lifestyle
What you eat, drink, how you exercise, and how you manage stress all directly affect your sleep. Explore evidence-based guides for every lifestyle factor.
Diet & Meal Timing
How what you eat and when affects sleep quality, circadian alignment, and 2-3am waking.
Caffeine & Sleep
Half-life, genetic sensitivity, cutoff times, the coffee nap, and sources beyond coffee.
Alcohol & Sleep
Why alcohol feels like a sleep aid but destroys sleep quality — the full breakdown.
Exercise & Sleep
Best time to work out, evening exercise, strength training, and overtraining syndrome.
Stress Management
Cortisol, hyperarousal, journaling, breathing techniques, and cognitive strategies for nighttime stress.
Technology & Sleep
Phones, screens, doomscrolling, and the digital bedroom — what helps and what hurts.
Travel & Jet Lag
Beat jet lag, sleep on planes, and optimize hotel sleep with evidence-based strategies.
Shift Work
Managing night shifts, rotating schedules, light management, and long-term health risks.
Napping
Power naps, coffee naps, full-cycle naps — when to nap, how long, and who should avoid it.
Sleeping With a Partner
Snoring partners, different schedules, sleep divorce, temperature mismatches, and compromise strategies.