Six breaths a minute, for a month
A 2026 review of nine studies on slow breathing before bed: what it changes, and what the devices have not confirmed yet.
Daily, for the hour before bed
The last hour decides the next eight.
One thing to do, change, eat, drink or stop in the 60 minutes before bed. Backed by the study that measured what it does to your body overnight.
- One study
- One mechanism
- One move tonight
Your last hour starts
10:00pm
Lights out at 11:00 pm
I fall asleep around
11:00 pm
Set the time you fall asleep. The dial counts down the hour before it.
Why it exists
Not a sleep newsletter. A pre-sleep one.
Everything here lives in one window: the sixty minutes before your head hits the pillow. What you do in that hour, and what it changes by morning.
You’ve already tried
- Melatonin
- Magnesium
- White noise
- Blue light glasses
- Advice you can recite from memory
And you still wake up foggy, craving sugar and dragging through the morning.
What’s been missing
- One specific thing you haven’t tried yet.
- The study that tested it.
- The mechanism that explains what it changes while you’re asleep.
What you get
One email. One hour. One thing that changes what happens next.
-
Tonight
One move
Something to do, eat, drink or stop before bed, with the dose, the timing or the setting. Nothing to look up.
-
Overnight
What it changes
What that one move does in your body while you sleep, and the study that measured it.
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7am
Where you feel it
The fog, the cravings, the energy or the mood. How tomorrow morning feels, and where it started.
What you wake up with
Six things you feel at 7am.
Every issue starts from a morning like one of these and looks back at the hour before bed.
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01
Fog
Eight hours in bed, and your head still feels slow until mid-morning.
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02
Puffy face
You wake up puffy, even after a full night in bed.
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03
Stiff joints
Your joints feel stiff for the first hour of the day.
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04
Sugar cravings before 9am
The craving shows up before breakfast, and it is not about willpower.
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05
A short fuse
Small irritations feel large before you are even out of bed.
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06
The morning drag
The sense that you slept, but nothing healed.
Persistent, severe or new symptoms are a reason to see a clinician, not to change your evening.
Latest issues
Read all issues
What went out this week.
A closed bedroom averaged six times the CO2 of outdoor air
Fresher air meant falling asleep faster and waking more rested. The fix takes one second.
Put the phone down 30 minutes earlier and sleep 18 minutes longer
A four-week trial measured what the scroll does to your body and mind before sleep.
The next eight hours start tonight.
One email a day. One thing to change in the last hour before bed, and the study behind it.