How to Sleep on a Plane, a Train, or in an Unfamiliar Hotel Room
How to sleep on a plane, train or hotel: 6 steps on timing, light, noise, seats and alcohol, plus why long seated trips raise clot risk and what to do.
Sleep & Rest
Sleeping better, resting properly and why recovery is a productivity strategy.
Shift work, jet lag, and life stages
Sleep and ADHD: Why Winding Down Is Harder and What May Help
ADHD and sleep: a late body clock, a busy mind, stimulant timing, restless legs or apnoea. What a 13-study review measured, and habits that may help.
How to Beat Jet Lag: Light, Timing, and What the Research Supports
After a long flight your body clock resets only 1 to 1.5 hours a day. How timed light, pre-flight shifts and melatonin help, and how good the evidence is.
Caffeine, alcohol, food, and exercise
Foods That Help You Sleep (and Foods That Hurt): What the Evidence Supports
Foods that help you sleep, graded: a 2016 review found food trials too small for firm conclusions. What kiwi, tart cherry, fish and fiber show.
How Late Is Too Late for Coffee? Caffeine's Half-Life and Your Sleep
Caffeine's half-life is about 3 to 7 hours in adults, so an afternoon coffee is still working at bedtime. How dose, timing and your body set your cutoff.
Schedules, chronotypes, and waking up
How to Fix Your Sleep Schedule After Holidays, Travel, or a Bad Week
How to fix your sleep schedule: keep one wake time, get morning light, dim evenings and shift about an hour a day. A 5-day plan for a 2 to 3 hour slide.
Chronotypes Explained: Are You a Lark, an Owl, or Somewhere in Between?
Most people are neither larks nor owls. How chronotypes are measured, what 351 gene regions, age and light do to them, and what owl headlines omit.
Insomnia and trouble sleeping
Why You Wake Up at 3 AM: Common Causes, What to Do, and When to See a Doctor
Why do I wake up at 3am? Sleep runs in 80- to 100-minute cycles with brief wakings between them. The real causes, what to do, and when to see a doctor.
Insomnia Explained: Types, Common Causes, and When to See a Doctor
Insomnia is trouble sleeping when you had the chance to sleep. What the 3-night, 3-month line means, what causes it, and when to see a doctor.
Sleep fundamentals
How Much Sleep Do You Really Need? What the Research Says
Adults need 7 to 9 hours of sleep, a 2015 expert panel says, but needs differ. Why the advice is a range and what the health links really show.
How to Sleep Better: An Evidence-Based Guide for Busy Adults
How to sleep better: 7 habits, roughly best-tested first, what caffeine and alcohol research shows, and why guidelines put CBT-I before pills for insomnia.
Trackers, melatonin, and sleep aids
Magnesium for Sleep: What the Evidence Shows
Magnesium for sleep rests on a few small trials. What 3 trials in older adults and a 2025 German trial found, which forms they used, and the cautions.
Sleep Trackers: How Accurate Are They, and What Can They Tell You?
A 2025 review of 24 studies found wrist trackers misjudge sleep and wake time. What trackers get right, what they miss, and which symptoms need a doctor.
Naps, sleep debt, and performance
Sleep Debt Explained: Can You Really Catch Up on Lost Sleep?
Sleep debt builds night by night. In lab trials, 1 long night or a weekend of lie-ins repaid only part of it. What recovery really takes.