The Journal
Sleep & Overnight Recovery
Better sleep, naturally. Evidence-informed tips, bedroom setups, and wind-down routines to help you fall asleep faster and wake up restored.
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The Best Bedroom Temperature for Deep Sleep (It’s Colder Than You Think)
Research points to 16–19°C as the ideal sleep temperature — cooler than most bedrooms run. Why the body needs to cool down…
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The 10-3-2-1-0 Sleep Rule: What the Evidence Actually Supports
The 10-3-2-1-0 sleep formula, graded honestly: caffeine and alcohol timing are strongly supported, work and screen boundaries are more nuanced, and the…
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How to Track Sleep Without a Wearable (and Why You May Not Be Missing Much)
Three low-tech signals — a morning alertness rating, sleep-window logging, and a weekly review — track sleep as well as most wearables,…
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How Alcohol Actually Affects Your Sleep Stages
Alcohol is a sedative, not a sleep aid: it speeds sleep onset then fragments and hollows out the second half of the…
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The Digital Sunset: A Screen Wind-Down That Doesn’t Require Willpower You Don’t Have
A staged, three-hour screen wind-down — content curfew, dimmer hardware, phone out of the bedroom — that survives real evenings instead of…
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How to Fall Back Asleep in Under 10 Minutes
The fastest way back to sleep after a night waking: no clock, no phone, longer exhales, and a boring focus for the…
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The 30-Minute Evening Wind-Down Routine (That Survives Real Evenings)
A 30-minute, three-phase wind-down routine — close the day, dim the world, settle the body — plus the 5-minute version for evenings…
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Why You Wake Up at 3am (and How to Stop)
Waking around 3am is usually normal sleep physiology, not a disorder. Here’s why it happens at the same time each night, and…
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Mouth Taping for Sleep: What the Evidence Actually Says
Mouth taping has weak evidence, a real safety risk for snorers, and zero support for the energy and focus claims driving the…
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The Scandinavian Sleep Method: Two Duvets, One Bed, Zero Blanket Wars
The Scandinavian sleep method: couples share one bed but each sleeps under their own duvet. Standard in Nordic countries, and the mechanism…