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.
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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.
One night with the lights on changed how the body handled sugar
Heart rate rose, deep sleep thinned, and morning insulin climbed. Melatonin barely moved.
Two kiwis an hour before bed, and 55 more minutes of sleep
Most of the people studied were women who slept badly. The result is big, and the reason is still a mystery.
The PM pill you took at 10pm is still in your brain at breakfast
Brain scans 12 hours after a nighttime dose found about half of the targeted receptors still blocked.
The 3am calf cramp starts with how you lie in bed
A randomized trial cut night cramps with a few minutes of stretching right before sleep. Here is how to do it tonight.
Three grams of a sweet amino acid gets you to deep sleep sooner
It is called glycine. In a sleep study, people on it fell asleep faster and reached deep sleep sooner.
Your nightcap is costing you the first three hours of the night
Two or three drinks cut overnight recovery by 24 points. Even one moved the number.
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.