Notes on sleep, rest, and reclaiming presence.
Evidence-backed pieces, written in plain language. No streaks. No shame. Just what helps you actually sleep.
The alarm rings, and you reach for snooze. The science is more complicated than your boss thinks.
More than half of us hit snooze every morning. A 2025 global study quantifies what it costs — and a 2024 Karolinska trial complicates the productivity-bro take. What to do tomorrow morning.
The 3pm coffee is still in the room at midnight
Caffeine doesn't just delay sleep. New 2025 evidence shows it keeps your brain in a more activated, less restorative state long after you've drifted off.
The body falls asleep by cooling down, not by lying still
A warm shower 60–120 minutes before bed shortens sleep onset by about a third — not because it relaxes you, but because it tells your body it's safe to dump heat.
The shape of your week matters more than the size of your sleep
Eight hours on Tuesday, four on Wednesday, eleven on Saturday — same average, different body. The 2024 data on sleep regularity, and what to protect tonight.
The architecture of the night, borrowed from astronauts
Artemis II just flew. Its crew slept on a schedule designed by sleep scientists. Here's what they did — and what the architecture of an astronaut's night can teach yours.