The strongest medicine
Sleep
Seven to nine hours, regular, dark and cool. Sleep repairs tissue, files memories and regulates hunger. Nothing else works this broadly.
Better, not longer
Improving sleep quality: ten rules that actually work
It is not the hours in bed that count but the hours asleep.
Your own clock
Chronotype and sleep rhythm: lark, owl or in between
Whether you are an early or a late type is genetic.
The workshop
Deep sleep and recovery: what gets repaired at night
In deep sleep tissue is repaired, growth hormone released and the brain cleaned; in REM sleep memories are sorted.
The five-hour rule
Caffeine and sleep: when to have your last coffee
Caffeine has a half-life of about five hours, in some people ten.
The night in numbers
Sleep trackers: what they measure, what they do not and whether you need one
Rings, watches and mats promise sleep stages to the minute.
Sleep cycles
Sleep Calculator
When do you have to get up? The best bedtimes by 90-minute cycles, or the other way round: when you should wake up.
Finally sleeping well
When should you go to bed?
Enter your wake-up time, see the best bedtimes by sleep cycles and, if you like, request sleep coaching that sorts rhythm, light, caffeine, bedroom and racing thoughts within four weeks.
- Best bedtimes instantly from your wake-up time, with cycles and a buffer for falling asleep
- Four-week program: sleep diary, fixed rhythm, light in the morning, darkness in the evening, caffeine and alcohol rule
- Techniques against rumination and night waking from cognitive behavioral therapy for insomnia
