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Latest · 30 September 2026

Building a Complete Wind-Down Routine: Combining the Evidence Based Basics

Individual sleep techniques each carry their own research backing, and understanding how breathing exercises, gratitude practice, gentle movement and light…

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30 September 2026

The Digital Sunset: Building a Realistic Screen Curfew Before Bed

Nearly everyone has heard the advice to put screens away before bed, and turning that vague suggestion into a genuinely workable habit requires understanding…

29 September 2026

The Science-Backed Nap: How Long and When

A midday nap can leave you refreshed and sharp, or groggy and worse off than before you closed your eyes, and the difference almost always comes down to two…

28 September 2026

Warm Showers and Baths Before Bed: The Science of Timing Your Wind-Down

A warm shower or bath before bed has earned its place in countless nightly routines, and a comprehensive analysis of the underlying science reveals a genuine,…

Notes on rest

Building a Complete Wind-Down Routine: Combining the Evidence Based Basics

The Digital Sunset: Building a Realistic Screen Curfew Before Bed

The Science-Backed Nap: How Long and When

Warm Showers and Baths Before Bed: The Science of Timing Your Wind-Down

Sleep Hygiene for New Parents: Practical Steps Beyond Sleep When the Baby Sleeps

The Ideal Bedroom Temperature for Sleep, According to Research

Sleep Regularity: Why a Consistent Schedule May Matter More Than Duration

The NASA Nap: How to Take a Genuinely Effective Power Nap at Work

Alcohol and Sleep: Why the Nightcap Backfires

Reading Before Bed: Why a Physical Book Beats a Screen

Meditation Apps and Sleep: Do They Actually Work?

Caffeine's Half-Life: When You Should Really Have Your Last Cup

The Bedtime To-Do List: A Five-Minute Habit That Helps You Fall Asleep Faster

Melatonin for Adults: Getting the Dose and Timing Right

What to Eat (and When) Before Bed: The Research on Evening Meals

Bedtime Yoga and Stretching: What the Evidence Actually Shows

Exercise Timing: What Research Says About Morning vs Evening Workouts and Sleep

Gratitude Journaling Before Bed: What Research Says About Ending the Day Positively

Progressive Muscle Relaxation: A Simple, Research-Backed Wind-Down Technique

4-7-8 Breathing for Sleep: What the Research Actually Shows