A cooler bedroom in autumn: what I try (not a medical prescription)
When the heating comes on, my bedroom gets too warm fast. What sleep research roughly says about a cooler room, and what I test in autumn without a medical prescription.
Reading instead of scrolling before sleep: what I notice and what research says
Swapping the last half-hour of scrolling for a book or warm e-reader: what I notice, what evening light does to melatonin, and why not everyone benefits.
Clocks go back on 25 October: how I ease my sleep into winter time
On Sunday 25 October the clocks go back an hour. An extra hour of sleep? Not always. What happens to your body clock and how I keep the transition smooth.
Protein before bed: does a tub of quark help your recovery?
On training days I often have some quark before bed. I looked into what the research says about pre-sleep protein and muscle recovery.
Evening exercise and sleep: how late is too late?
Training after work and still sleeping well? According to research, moderate evening exercise usually does not harm your sleep. Only very intense effort right before bed can delay falling asleep.
Social jetlag: weekend lie-ins that cost your Monday morning
Social jetlag: sleeping in too hard on weekends shifts your rhythm. I stick to ±1 hour and morning light — rather than “catching up” until noon.
Evening brain dump: put worrying on paper before you sleep
I put open loops briefly on paper before bed — not therapy, just less ruminating. Pairs with screen cutoff and consistent sleep times.
A warm bath before sleep: warming up to cool down better afterwards
A warm bath or shower before bed can help you cool down afterwards and fall asleep more easily — I pair it with a cool bedroom, not with spa therapy.
Keeping the bedroom cool: why my core temperature notices
I fall asleep faster when the room is on the cool side. Not an ice-bath bedroom — just a simple temperature nudge next to consistent bedtimes.
Evening carbs and sleep: when carbohydrates actually help recovery
No carb-curfew dogma: how evening carbohydrates can support sleep and recovery — and when a heavy plate really gets in the way.
Evening walk after eating: glycaemia and sleep without the hype
A short walk after dinner can temper peaks and help you wind down — useful, not a wonder fix. Practical without the glucose hype.
A regular sleep schedule: what research says about regularity and sleep duration
It is not only how many hours you sleep that counts, but also when. Read what large studies say about regularity, what social jetlag is and why your wake-up time is the fixed point.
