The evidence, written plainly.
Short pieces on the studies behind each rule in the plan, and on the claims the category makes that the evidence doesn't support. Every number carries a named source.
Revenge bedtime scrolling: the stolen hour
You're exhausted by 9 and somehow still on the couch at midnight. The research has a name for it, a cost sheet for it — and a better fix than deleting the one hour that's actually yours.
Snoring is data
Most snoring is noise. Some of it is a flag for obstructive sleep apnea — common in middle-aged men, tightly linked to weight, and worth one honest conversation with a doctor. Here is the line between the two.
Broken sleep: the interrupted-nights protocol
What fragmentation actually costs, what to protect when the night is already lost, and what a wrecked night really does to the next morning's session. Written for the parent at the bedroom door, not the biohacker.
Two drinks: what alcohol actually does to your sleep
The nightcap is a loan against the second half of the night. What Friday's beers do to REM, heart rate, and the 3 a.m. wake-up — in verified numbers, without the lecture.
Sleep debt: what you can pay back, and what you can't
The part you can recover, the part you can't, and why weekend catch-up only pays half the bill.
How much deep sleep do you actually need?
The number your watch shows, what the labs actually measure, and why you protect the window instead of chasing the stage.
The caffeine cutoff: half-life math for real schedules
Your afternoon coffee keeps working long after you stop noticing it. The cutoff is arithmetic, not willpower.
The nap window: napping without wrecking the night
Short and early beats long and late. The duration that clears the fog, the timing that spares your night.
Melatonin: the right dose is smaller than the bottle
It buys minutes, not hours — and the milligrams printed on the label are the least reliable number in the store.