Articles
Science-backed insights on caffeine, sleep, and health optimization. All articles are 5-minute reads backed by research.
Featured Articles
Alcohol or Sleeping Pills: Which Is Worse for Your Sleep?
Both wreck your sleep—but in different ways. Alcohol destroys REM sleep; sleeping pills create unnatural sleep. Learn the science and better alternatives.
Night Owls vs. Early Birds: Which Chronotype Lives Longer?
Emerging research shows night owls face increased health risks and potentially shorter lifespans compared to morning larks. Learn why chronotype affects longevity and what night owls can do.
Energy Drinks vs. Coffee: Which Keeps You Awake Longer?
Head-to-head comparison: energy drinks deliver faster energy but crash harder. Coffee lasts 4-6 hours with steadier effects. Learn which wins for sustained alertness.
All Articles
Why You're Exhausted at 2 PM (And It's Not Just Lunch)
The 2 PM energy crash is not caused by lunch—it is a circadian dip hardwired into your biology. Learn why it happens and science-backed strategies to minimize afternoon fatigue.
Snoring vs. Sleep Apnea: When to Actually Worry
Not all snoring is dangerous, but some patterns signal serious sleep apnea. Learn the 5 red flags that distinguish harmless snoring from a medical emergency requiring treatment.
One Glass of Wine Reduces Your REM Sleep by This Much
That single glass of wine before bed cuts your REM sleep by 9-24%. Learn the quantified impact of alcohol on dream sleep and what it means for recovery.
Drinking Coffee After This Time Ruins Your Sleep - Here's When to Stop
There's a specific cutoff time for coffee that protects your sleep quality. Learn when to have your last cup based on science and your bedtime.
What Happens 20 Minutes After Your Last Cigarette (Timeline)
Your body starts healing the moment you quit smoking. Learn the science-backed timeline of recovery from 20 minutes to 15 years after your last cigarette.
The 6-Hour Rule: When to Stop Drinking for Better Sleep Tonight
Stop drinking 6 hours before bed to protect sleep quality. Learn the science-backed cutoff time that prevents alcohol from disrupting your sleep architecture.
Why You Can't Sleep After Coffee at 2 PM (The Science Behind Caffeine Half-Life)
That afternoon coffee seems harmless, but it's keeping you awake at night. Learn the science of caffeine half-life and why 2 PM coffee affects your sleep.
Daylight Saving Time Destroys Your Circadian Rhythm—Here's How to Recover
DST causes 3-7 days of circadian chaos, increases heart attacks by 24%, and tanks productivity. Learn the science-backed recovery plan to adjust quickly.
The BMI Number Doctors Actually Care About (It's Not 25)
The BMI cutoff of 25 is arbitrary and outdated. Research shows doctors focus on BMI 27-30, where real health risks begin. Learn what the evidence actually says about optimal BMI ranges.
7 Silent Signs of Sleep Apnea You're Ignoring (Take the Quiz)
Sleep apnea symptoms go beyond snoring. Learn the 7 warning signs most people miss—including morning headaches, nocturia, and brain fog—and take our evidence-based quiz.
Why You Wake Up at 3 AM After Drinking (And How to Fix It)
That middle-of-the-night wake-up after drinking is not random. Learn why alcohol disrupts sleep architecture and evidence-based strategies to prevent 3 AM insomnia.
The True Cost of Smoking: It's Not Just the Cigarettes
Cigarettes are just the beginning. Learn the hidden financial costs of smoking that add up to over $1.4 million—including healthcare, lost wages, and premature death.
Your Brain Has a 'Golden Hour' for Peak Performance—Here's When It Is
Your brain operates on a circadian rhythm with predictable windows of peak cognitive performance. Learn when your golden hour occurs and how to leverage it for maximum productivity.
Napping: Genius Sleep Hack or Ruining Your Night?
Naps can boost performance or wreck your sleep—it depends on timing and duration. Learn the science of good vs. bad naps and when to skip them entirely.
I Tracked My Caffeine for 30 Days - Here's What Happened to My Sleep
A 30-day experiment tracking every milligram of caffeine revealed surprising patterns about sleep quality, energy levels, and the hidden cost of afternoon coffee.
BMI Says You're Obese But You're Not—Here's Why It's Wrong
BMI classifies many healthy, athletic individuals as overweight or obese. Learn why BMI fails for muscular people and what body composition metrics doctors actually use to assess health.