Key Takeaways Sleep & Night Routine Sleep Timing Shifts Smartphone sleep problems often start with time drift. People intend to check one message, then sleep gets pushed later, and the brain stays alert long after the screen goes dark. A 2024 systematic review and meta analysis linked electronic media use with worse sleep outcomes across … Read more
Key Takeaways Snoring is the rough, harsh, or rattling sound that happens when air moves through a partly narrowed airway during sleep. The noise may come from the nose, the soft palate, the tongue, or the walls of the throat. Some people snore only at times, while others snore most nights and disturb sleep in … Read more
Key Takeaways Light Therapy Basics Morning Light Light therapy means planned light exposure at the right time of day. Most people use a bright light box in the morning. The goal is to give the brain a strong daytime signal when outdoor light is low or hard to get. Your eyes send light information to … Read more
Key Takeaways Blue Light Basics Evening Light Blue light is part of normal daylight. Your brain expects strong blue rich light during the day. Morning and daytime light help you feel awake. The problem starts when bright blue rich light stays high at night, because your brain can read it as a daytime signal. Light … Read more
Key Takeaways 5 HTP Basics 5 HTP is short for 5 hydroxytryptophan. Your body makes it from tryptophan, which is an amino acid found in food. It sits on the path toward serotonin, a chemical involved in mood, sleep, appetite and pain signaling. Supplement makers sell 5 HTP as a direct way to raise serotonin, … Read more
Key Takeaways Sleep Loss Basics Healthy Sleep Needs Sleep is a basic biological need, not spare time left over after everything else is done. Adults who sleep too little on a regular basis tend to show worse health across many systems, including the heart, metabolism and brain. Large reviews have linked short sleep with higher … Read more
Key Takeaways Coffee & Wakefulness Alertness Coffee wakes people up because caffeine blocks adenosine, which helps create the feeling of sleep pressure in the brain. When that signal gets blocked, many people feel more alert, less tired and better able to focus for a few hours (1, 2). People often like coffee because the effect … Read more