Sleep & rest - better nights, sharper mornings.
Evidence-based sleep guides for London life - busy commutes, shift work, blue light, and better mornings.
The guides
11 curated sleep articles.
Every guide is written from the UK sources listed on the page.
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Dreams & REM sleep
What REM sleep does for memory and mood - and why alcohol and cannabis quietly steal it.
Read the guide -
Insomnia & CBT-I
CBT-I is first-line for chronic insomnia - more effective than sleeping pills, without the rebound.
Read the guide -
Your circadian rhythm
How morning light and evening dimming shift your internal clock - timing matters more than duration.
Read the guide -
Caffeine & sleep
How long caffeine really stays with you, and the cut-off time that protects your night.
Read the guide -
Screens & sleep
What blue light and late-evening scrolling do to sleep - and the simple fixes that work.
Read the guide -
Napping - when, how long
A short nap can be restorative; the wrong nap wrecks your night. The practical rule.
Read the guide -
Shift work & sleep
How to protect health and sleep when your rota fights your circadian rhythm.
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Jet lag - a playbook
Light timing, melatonin and pre-flight prep that shortens jet lag from a week to two nights.
Read the guide -
Sleep hygiene basics
The evidence-based bedtime, environment and habit changes that actually improve sleep.
Read the guide -
Sleep apnoea - the signs
Loud snoring, morning headaches, daytime sleepiness - the pattern that should trigger a sleep study.
Read the guide -
Recovery & rest days
Muscle grows on rest days - the evidence for deload weeks, sleep and active recovery.
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Related tests & conditions
When to move from self-help to a clinician.
Related wellness themes