Do Weighted Blankets Actually Work?
The evidence is better for anxiety than for sleep itself — which is still a reason they help some people, just not the reason usually given.
Category
Evening
The last four hours decide how fast you fall asleep. Light, food, alcohol, temperature, and a wind-down that does not require an app or a supplement stack.
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Articles in Evening
Should Couples Sleep in Separate Beds?
The research on shared sleep is more mixed than either side of this argument admits, and the honest answer depends on which problem you are solving.
Is It Bad to Sleep With the TV On?
Two separate problems — the light and the sound — and the light one has more evidence behind it than most people expect.
What Time Should You Actually Go to Bed?
There is no universal right answer, but there is a right way to work out yours — and it starts from the wrong end of the night to what most people assume.
The Hot Bath Trick: Why Warming Up Cools You Down
One of the better-evidenced sleep interventions there is, and it only works if you get the timing right — which most people do not.
White Noise or Silence: Which Is Better for Sleep?
Silence wins on the evidence, white noise wins on the practicalities, and the recent research is less flattering to white noise than the market suggests.
When You Cannot Turn the Screens Off
Standard advice says no screens two hours before bed. For anyone on late calls with another timezone, finishing a deadline, or up with a newborn, that is not advice — it is a description of a life you do not have. Here is the version for people who cannot comply.
Night Shifts and the Light Problem Nobody Solves
Shift work asks your body to be alert when your clock says sleep and to sleep when the sun says wake. You cannot fix that with willpower, and the general sleep-hygiene advice is written for people who work days. Light is the one lever that actually moves it.
Why Most Blue Light Glasses Do Nothing
The research on blue light glasses is genuinely mixed — and one likely reason is that most trials lump together products with wildly different specifications. A clear lens and a deep amber lens are not the same intervention. Here is the number that separates them.
Ten Things Worth Doing in the Last Hour Before Bed
You cannot sprint at full cognitive intensity until 11pm and expect your nervous system to stop on command. Arousal has momentum. Ten things that actually lower the ramp — and three that people do religiously that make no difference.
Your Body Wants to Cool Down. Let It.
Falling asleep requires your core temperature to drop about a degree. A warm bedroom blocks that, and the result is not waking up hot — it is sleeping lighter all night without ever knowing why.
Dim the House, Not Just the Screen
Everyone worries about their phone and nobody worries about their ceiling lights — which are brighter, closer to the whole visual field, and on for four hours instead of twenty minutes. Here is the protocol that actually matters.
What One Drink Actually Costs You Overnight
Alcohol is the most visible recovery-destroyer in anyone's tracker data — a bigger overnight hit than stress, a hard workout, or a short night. Here is the mechanism, the numbers, and how to drink without donating the whole night.
Tired but Wired: Why You Can't Sleep When You're Exhausted
Your body is spent and your brain will not stop. This specific, maddening state has a name and a mechanism — and the fix is not trying harder to relax, which is the one thing guaranteed to make it worse.
How Late Is Too Late to Eat?
Three hours is the number worth defending, and the reason has less to do with weight than with body temperature and reflux. Here is what late eating actually does to a night, and what to do when dinner lands at nine.