How to Wake Up Earlier: A 2-Week Plan That Works With Your Body Clock
Moving your wake-up time 15 minutes every few days, getting morning light and keeping weekends steady is the most reliable way to become an earlier riser.
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Do Screens Before Bed Really Hurt Your Sleep? What the Research Shows
In a Harvard lab study, reading on an iPad for 4 hours before bed delayed sleep by about 10 minutes and reduced REM sleep. Here is how much screens matter, and what helps.
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Is It Bad to Exercise Before Bed? What 23 Studies Found
A review of 23 studies found evening exercise doesn’t harm sleep, and slightly increases deep sleep. The exception: vigorous workouts ending within an hour of bedtime.
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Alcohol and Sleep: Why a Nightcap Makes Your Sleep Worse
In data from 4,098 people, moderate drinking cut the body’s overnight recovery by 24%, and heavy drinking by 39%. Here is what alcohol does to each part of the night.
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What Is the Best Room Temperature for Sleep?
Around 65°F (18°C) is the most commonly recommended bedroom temperature, within a range of about 65 to 68°F. Here is why a cool room helps you sleep, and what to do in a heatwave.
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Does Melatonin Work? What the Evidence Says (and How Much Is Really in Your Gummies)
On average, melatonin helps people fall asleep about 7 minutes faster. It is more useful for jet lag and body clock problems, and a 2023 study found most gummies are mislabelled.
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Why Do I Wake Up at 3 AM? 7 Common Causes and What Helps
Waking briefly between sleep cycles is normal. Waking at 3 AM and lying awake usually has a cause, from alcohol and stress to a too-warm bedroom. Here is what helps.
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How Long Does Caffeine Stay in Your System? (And When to Stop Before Bed)
Caffeine’s half-life is about 5 hours, so half your 3 PM coffee is still in your body at 8 PM. A sleep study found caffeine 6 hours before bed still cut sleep by over an hour.
