Sleep science
The mechanism, not just the fix
If you understand why something works — or why it doesn't — you don't need to memorise tips. Here's the biology underneath the practical advice, written for people who want the mechanism without the textbook.
Articles
- 01
Adenosine and sleep pressure, explained
Why you get sleepier the longer you're awake — and what caffeine is actually doing.
- 02
Melatonin — what it actually does
Moderate evidenceMelatonin is a timing signal, not a sedative. Why that distinction changes how you should use it.
- 03
Cortisol and sleep — the morning hormone
Cortisol peaks 30–45 minutes after wake. When it spikes at night, sleep breaks.
- 04
Body temperature and sleep — the mechanism
Moderate evidenceA core temperature drop signals sleep onset. Why the room temperature recommendation has a physiological reason behind it.
- 05
Blue light and sleep — what the research actually says
Limited evidenceThe effect is real but smaller than the discourse suggests. Light intensity and timing matter more than wavelength alone.
- 06
Caffeine and sleep — half-life, timing, tolerance
Strong evidenceHalf-life is 5 hours on average, but ranges 1.5–9.5 depending on your genetics. Why the same coffee affects people differently.
- 07
Alcohol and sleep — why it doesn't help
Strong evidenceAlcohol shortens sleep latency and destroys sleep quality. The trade-off everyone makes badly.
- 08
Sleep and muscle growth — the recovery science
Sleep is where the growth signal converts to actual hypertrophy. Why missing it caps your ceiling.
- 09
Sleep and mental health — the bidirectional relationship
Strong evidencePoor sleep worsens mental health and vice versa. Which direction the causal arrow runs — when it matters.
- 10
Sleep and weight — what the research shows
Moderate evidenceShort sleep raises hunger hormones and reduces leptin. The effect on bodyweight is real but smaller than implied by headlines.