Sleep Science Journal

Dim bedroom at night with a phone face-down on the nightstand beside a book and a low reading lamp
What to Do at 3am Instead of Checking Your Phone
Woke at 3am and can't get back to sleep? A calm, research-based plan for the middle of the night, plus why the clock and your phone make it harder. Read more...
Woman in a knit cardigan sitting on her bed at dusk, looking out the window
Melatonin in Perimenopause: What It Can and Can't Do
Melatonin is a timing signal, not a sedative. How low doses help you fall asleep in perimenopause, and why 3am waking needs other levers. Read more...
A nightstand at twilight with a tiny tablet, a bowl of powder and a glass of water
Melatonin vs Magnesium: Which One For Which Problem
Melatonin is a timing signal; magnesium supports calm and staying asleep. Which one fits which sleep problem, and how the doses compare in studies. Read more...
A cup of green tea and a mug of hot cocoa on a wooden tray at dusk
L-Theanine vs GABA: Both Called "Calming" — They Do Different Things
L-theanine and GABA are both sold as calming, but they work differently. What each one does, what the research shows, and which fits your evening. Read more...
Two small dishes of white powder side by side with a brass spoon
Magnesium Glycinate vs Citrate: Which Form Actually Does What
Magnesium glycinate vs citrate: both absorb well, but they do different jobs. Glycinate is the sleep pick; citrate is the one that moves your bowels. Read more...
A woman resting in bed with eyes closed beside a warm, low lamp
Progesterone and Sleep: Why This One Hormone Is Different
Progesterone is the hormone with the clearest calming effect on sleep. How it supports the brain's GABA system and when to raise it with a prescriber. Read more...
A woman talking with a female doctor across a small wooden table
HRT and Sleep: Does Hormone Therapy Actually Fix It?
Hormone therapy helps sleep mainly by easing hot flushes and night sweats. When it is worth raising with a prescriber, and what it does not change. Read more...
A cool, calm bedroom at night with an open window and a light blanket
The Bedroom Temperature for Sleep: A Practical Setup Guide
The best bedroom temperature for sleep is about 16–19°C (low 60s °F). How to measure your room, cool it cheaply, and set up bedding that helps. Read more...
A woman sitting on the edge of her bed at night beside a small fan and iced water
Why You Wake Up Hot at 3am: The Temperature Side of Perimenopause Sleep
Waking hot at 3am means your nightly temperature drop misfired. Why perimenopause narrows your comfort window and what to change in your bedroom. Read more...
Dried ashwagandha roots and root powder in a stone mortar at dusk
Ashwagandha at Night: Does It Actually Help You Sleep, or Just Handle Stress?
Ashwagandha is a stress herb with a sleep side effect. What the trials found, who sees a benefit, and why it does little for sleep with other causes. Read more...
A woman pulling back a light linen duvet beside an open window at night
Glycine for Sleep: The Shallow-Sleep Fix Nobody Talks About
Glycine supports deeper sleep through a small drop in core temperature. Who it suits: people who sleep all night but still wake up unrefreshed. Read more...
A woman holding a cup of green tea by a rainy window in the evening
L-Theanine for Sleep: Why It Calms You Down Without Putting You to Sleep
L-theanine does not sedate. It quiets a racing mind within about an hour. How it works, what the research shows, and who it suits at bedtime. Read more...
Still life of white powder, almonds, leafy greens and dark chocolate on a wood board
Magnesium Glycinate for Sleep: What the Evidence Actually Shows
Magnesium glycinate is the form most often suggested for sleep. What the studies show, how it differs from oxide, and why it works over weeks, not minutes. Read more...
A woman sitting up in bed with a warm mug in a softly lit bedroom
Perimenopause Sleep: Why It Breaks and What Actually Helps
Why sleep changes in perimenopause and the three levers with the most evidence: evening light, bedroom temperature, and what you take before bed. Read more...
Amber evening glasses, side view
Amber vs. Clear Lenses: What "99% Blue Light Blocking" Actually Means
"Blocks 99% of blue light" means little without a wavelength range. How to compare amber and clear lenses using real lens data. Read more...
Woman reading a paperback on the sofa by lamplight with her phone face-down
Blue Light and Perimenopause: Why Evening Screens Hit Harder After 40
Why evening light and screens may matter more in perimenopause, and simple ways to cut bright light in the hours before bed. Read more...
Amber evening glasses, front view
How to Choose Blue Light Glasses That Actually Help You Sleep
Most clear blue light glasses filter little of the evening light that matters. How to read lens specs and choose glasses for night use. Read more...
Woman sitting cross-legged on a rug by her bed with eyes closed, breathing slowly
Why GABA Is the Missing Ingredient in Most Sleep Supplements
What GABA does, the debate over whether oral GABA reaches the brain, and what small human studies found about sleep. Read more...
Woman writing in a notebook with herbal tea at a kitchen table in the evening
Why Phosphatidylserine Can Backfire at Bedtime (Even Though It's Supposed to Lower Cortisol)
Phosphatidylserine is sold as a cortisol blocker for sleep. Why the research on timing and dose is mixed, and when to skip it. Read more...
Dusty-rose silk sleep mask resting on a linen pillow by a bedside lamp
Sleep Masks: The Cheapest Sleep Hack Nobody Talks About
What clinical studies found about wearing a sleep mask at night, and what to look for: fit, blackout, pressure on the eyes, material. Read more...
Amber evening glasses on a nightstand by candlelight
Your Evening Light Hygiene Stack: The Complete Guide
A simple evening light routine: dim room lights, warm bulbs, filtered screens and amber lenses in the 2 to 3 hours before bed. Read more...
Woman in amber evening glasses sipping cocoa
Screen Dimming Apps: Do They Actually Help You Sleep?
Night Shift and f.lux cut some blue light from screens. What studies found about melatonin, and why room lighting matters too. Read more...
Woman wearing amber evening glasses at night
Do Blue Blocker Glasses Actually Work for Sleep?
What 16 randomized trials say about amber blue-blocking glasses worn before bed, who they helped, and which lenses were tested. Read more...
Small brass measuring spoon with a little white powder beside a glass of water on a nightstand
The Melatonin Dose Most People Get Wrong
A meta-analysis of 26 trials found melatonin's benefits rise with dose up to about 4 mg, and timing matters. Why low doses near 1 mg are often preferred. Read more...
A warm chocolate-vanilla drink in a mug at bedtime
How to Choose a Sleep Supplement: What to Look For and What to Avoid
How to read a sleep supplement label: doses, forms, third-party testing and red flags, with what the research says for women over 40. Read more...
Woman lying awake but calm in a moonlit bedroom in the middle of the night
The 3am Wake-Up: What's Happening in Your Body During Perimenopause
Why so many women wake around 3am in perimenopause: what hormone shifts, cortisol and body temperature research says about night waking. Read more...