Screens in Bed and Sleep: A Practical Phone Curfew That Works
Using your phone in bed does not automatically ruin sleep for everyone. The bigger issue is what the screen does to your bedtime routine: it can keep your brain engaged, expose you to bright light at the wrong time, stretch “just five minutes” into forty, and make the...
Evening Exercise and Sleep: How Late Is Too Late?
Quick answer: evening exercise is usually fine, but intense workouts need a buffer For most people, exercise supports better sleep when it fits consistently into the day. The problem is not “evening exercise” by itself. The problem is doing a workout that leaves you...
Caffeine Cutoff Time for Sleep: How Late Is Too Late?
Quick answer: start with an 8-hour cutoff, then adjust For many adults, a practical starting point is to stop caffeine about 8 hours before bedtime. If you go to bed at 10:30 p.m., that means making 2:30 p.m. your last caffeinated coffee, tea, energy drink,...
How to Create a Wind-Down Routine for Better Sleep
A good wind-down routine is not a magic switch. It is a repeatable set of cues that tells your brain and body, “The day is ending, stimulation is dropping, and sleep is allowed to happen.” That matters because sleep is easier when your evening supports it. Bright...
Blue Light Glasses vs Screen Dimming: Which Matters More?
If your phone is bright enough to light up the bedroom, your sleep routine is already doing extra work. The question is what to fix first: buy blue light glasses, turn on screen dimming, use night mode, or simply stop bringing a glowing rectangle into bed. The short...Latest Sleep Guides
Fresh, practical reads for better sleep tonight.
