Sleep

The half most training advice ignores. What the research says about getting a decent night, and what it's worth when you do.

9 BREAKDOWNS

A sagging grey couch at midnight with a dark switched-off phone face-down on a dented cushion, a knitted throw bunched at one end and a small lamp glowing in the corner

Hati · Sleep5 MIN

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.

An unmade bed in blue dawn light, one pillow still holding the dent of a head, duvet pushed back across the mattress

Hati · Sleep5 MIN

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.

An empty double bed with the duvet thrown back, creased sheets and a blanket trailing onto bare floorboards in dim blue pre-dawn light

Hati · Sleep5 MIN

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 empty brown bottles and a fallen cap on a scratched wooden kitchen counter, deep blue window behind and one warm lamp across the room

Hati · Sleep5 MIN

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.

A dark nightstand at dusk, cool blue light with one warm lamp glow

Hati · Sleep5 MIN

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.

A dim living room with curtains nearly drawn, one blade of light across an empty armchair and folded blanket

Hati · Sleep4 MIN

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.

An analog alarm clock on a nightstand in low dusk light

Hati · Sleep5 MIN

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.

A sleep ring and smartwatch face down on a dark nightstand at first blue light, clinical electrode leads coiled beside them

Hati · Sleep5 MIN

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.

A dark bedroom at blue hour, cool light grazing rumpled linen and a wooden sill

Hati · Sleep5 MIN

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.

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