Caffeine Cut-Off Time: How Late Is Too Late?
Six hours before bed still costs you an hour of sleep, and most people do not notice it happening. Where to draw the line, and why yours may differ.
Sleep
Guides on sleep and metabolic health: circadian rhythm, 3am waking, magnesium forms, sleep apnoea in women and cycle-related sleep changes.
Waking Up Hot at Night: Five Causes Worth Checking
Not automatically menopause, and not automatically the heating. The cycle, the wine, the glucose dip and the duvet, in order of likelihood.
Orthosomnia: When Your Sleep Tracker Becomes the Problem
The number causing you the most distress is usually the least reliable one. How to use a sleep tracker without it running your mornings.
Yu Sleep Review: The Melatonin Dose Almost Everyone Gets Wrong
An evidence-graded Yu Sleep review: why 0.9 mg melatonin is the right call, what the undisclosed doses hide, and the 5-HTP interaction you must check first.
Magnesium Glycinate Review: Which Form Actually Helps You Sleep?
An evidence-graded review of magnesium glycinate for sleep: which form the research used, the elemental magnesium label trap, side effects, cost and who should skip it.
The 3am Wake-Up Is Often Blood Sugar, Not Anxiety
Why an overnight glucose dip yanks you awake, and the dinner change that usually stops it.
Morning Light: The Free Circadian Reset
Ten minutes outside beats every sleep supplement on the market. Here is the mechanism, and why grey days still count.
Magnesium for Sleep: Which Form, and How Much
Glycinate versus citrate versus oxide, and what the sleep-quality data genuinely supports.
Sleep Apnoea in Women Is Badly Underdiagnosed
It presents differently than it does in men, and PCOS raises the risk substantially. The symptoms that get missed, and what to ask for.
Does Your Menstrual Cycle Change How You Sleep?
The luteal-phase temperature rise, progesterone withdrawal, and why the week before your period feels like sleeping in a warm car.
A Wind-Down Routine That Survives Motherhood
The twenty-minute version, for those of us who do not have ninety minutes and a clawfoot tub.