Sleep protocols.
Science-backed, step-by-step protocols for fixing your sleep — from circadian resets to wind-down routines.
ProtocolHow Much Sleep Do You Actually Need? A Breakdown by Age
The official recommendations, what they're based on, why individual needs vary, and how to find your personal number.
ProtocolMelatonin Dosage: What the Research Actually Says
Most people take 10-30x too much melatonin. A research-backed guide to effective dosing, timing, and why it's a signal — not a sedative.
ProtocolSleep and Anxiety: How to Break the Cycle
Anxiety wrecks sleep. Bad sleep wrecks anxiety. Here's how the cycle works and what published research says about breaking it.
ProtocolSleep and Exercise: Timing, Intensity, and What the Research Says
Exercise consistently improves sleep — but timing and intensity matter. A research-backed look at when to train, what to avoid, and why sleep is the recovery tool.
ProtocolSleep and Mental Health: Depression, ADHD, and PTSD
Sleep problems and mental health conditions feed each other. Here's what the research says about the connections — and what to address first.
Protocol8 Warning Signs of Sleep Apnea You Shouldn't Ignore
Sleep apnea affects an estimated 30 million Americans — and most don't know they have it. Here are the signs that should prompt a conversation with your doctor.
ProtocolCaffeine and Sleep: The Complete Guide
Caffeine and sleep — half-life, genetic variation, timing rules, hidden sources, and what the research says about cutting back.
ProtocolHow to Beat Jet Lag Fast: A Research-Backed Protocol
Jet lag isn't inevitable. Published circadian research points to a specific protocol — light timing, meal timing, and optional melatonin — that cuts recovery in half.
ProtocolSleep Routines for Kids (Ages 3–12): A Parent's Evidence-Based Guide
Bedtime battles, early wake-ups, and the 'one more story' loop. Here's what pediatric sleep research says actually works — and what doesn't.
ProtocolThe Science of Napping: How Long, When, and Whether You Should
Naps can boost alertness or wreck your night. A research-backed guide to nap length, timing, and who should avoid napping entirely.
ProtocolHow Screen Time Actually Affects Your Sleep
It's not just blue light. Here's what the research says about phones, TVs, and laptops before bed — and what matters more than most people realize.
ProtocolSleep and Weight Loss: What the Research Actually Says
Poor sleep doesn't just make you tired — it changes what you eat, how much you eat, and where your body stores it. Here's the evidence.
ProtocolHow to Sleep Better Tonight: 12 Evidence-Based Tips
A research-backed checklist of the highest-leverage things you can do today to improve tonight's sleep — ranked by impact, not hype.
ProtocolSleep for Shift Workers: A Survival Guide
Night shifts fight your biology. Here's what published research says about managing sleep when your schedule won't cooperate.
ProtocolHow Alcohol Affects Your Sleep (It's Worse Than You Think)
Alcohol helps you fall asleep — then destroys the second half of your night. Here's exactly what happens, and what 'moderate' really means for sleep.
ProtocolBest Sleeping Positions for Back Pain (and What to Avoid)
Side, back, or stomach? What spine specialists and published studies say about sleep position and back pain — plus simple pillow adjustments that help.
ProtocolHow to Share a Bed and Still Sleep Well
Different schedules, different temperatures, snoring, blanket stealing. A practical guide to the most common couples sleep problems — and what actually fixes them.
ProtocolSleep and Aging: What Changes After 50 (and What to Do About It)
Sleep changes with age — but not all of it is inevitable. Here's what the research says about why older adults sleep differently and what actually helps.
ProtocolSleep Debt: What It Is, How to Calculate It, and Whether You Can Pay It Back
You can't fully repay sleep debt by sleeping in on the weekend. Here's what the research says about accumulated sleep loss and what actually helps.
ProtocolSleep During Pregnancy: Trimester-by-Trimester Guide
Sleep changes dramatically during pregnancy. Here's what's normal, what helps, and when to talk to your doctor — backed by published obstetric sleep research.
ProtocolWhy You Wake Up at 3 AM (And What You Can Do About It)
Middle-of-the-night wake-ups have a small set of common causes — and most of them are addressable. A writer-curated look at what's really happening at 3 AM.
ProtocolHow to Stop Snoring: Evidence-Based Options That Actually Work
Snoring affects 45% of adults. Here's what the evidence says actually works — from free positional changes to devices — and when it's a sign of something serious.
ProtocolSleep for College Students: A No-BS Guide
All-nighters don't work. Here's what actually does — the sleep science that matters for exams, mental health, and surviving a dorm.
ProtocolWhy We Dream: What Science Actually Knows (and Doesn't)
Dreams aren't random noise. Published neuroscience points to specific functions — memory, emotion, creativity. Here's what we know and what's still a mystery.
ProtocolHow to Reset Your Sleep Schedule in 7 Days
A research-backed, day-by-day plan to reset your circadian rhythm using the two strongest signals available to your body — light and dark.
ProtocolThe Optimal Bedroom Temperature for Deep Sleep
Sleep researchers point to a narrow temperature window for deep sleep. Here's the research — and how to hit it.