Woran wir gerade arbeiten.

Wird gerade gebrieft und entworfen.

1. 01

   Morning sunlight at the window vs outdoor, the lux-meter reading nobody runs

   We measured east-facing windows at 1,000-5,000 lux and outdoor exposure at 10,000-100,000 lux. The 4-10× delta matters for phase-shifting; readers ask which is good enough.

   Erscheint im Bereich Licht
2. 02

   Mouth tape sleep, the trial literature is thinner than the trend suggests

   Searches up 180% YoY but the human-trial body is sparse. We want a cited reading instead of a TikTok one.

   Erscheint im Bereich Werkzeuge
3. 03

   Melatonin dose, why 0.3 mg is the physiological dose and 5 mg is not

   Most retail melatonin is 5-10 mg. The trial literature centers on 0.3-0.5 mg. The gap matters and we want it on the page calmly.

   Erscheint im Bereich Schlaf
4. 04

   DSPD vs late chronotype, the diagnostic line clinicians actually draw

   Readers self-diagnose DSPD. The clinical criteria are stricter than the internet suggests. We want a calm, cited line.

   Erscheint im Bereich Chronotyp
5. 05

   Dawn simulators: do they entrain or just wake you up?

   The pillow-distance lux is 100-300, well below the phase-shifting threshold. The mechanism may be alertness, not entrainment.

   Erscheint im Bereich Werkzeuge
6. 06

   Eastward vs westward jet lag, the asymmetry the trial data confirms

   Most readers have heard west-is-easier. Few have read why. The free-running period of 24.2 hours sets the answer.

   Erscheint im Bereich Sonderfälle
7. 07

   Sleep-tracker accuracy, Oura, Whoop, Apple Watch, against polysomnography

   Validation studies exist for some trackers and not others. The honest table is the one we want to publish.

   Erscheint im Bereich Werkzeuge
8. 08

   Why you wake at 3am, circadian, cortisol, and the temperature-rise question

   Top reader question. The sleep-architecture answer is more interesting than the wellness-influencer answer.

   Erscheint im Bereich Schlaf

Als Nächstes geplant.

• Phase-response curve to light: the readable versionLicht
• Red-light at night: what actually changes for melatoninLicht
• Blue-blocker glasses, the wavelength-block percentages that matterWerkzeuge
• Caffeine half-life and the 6-hour rule: why it's actually 8-10Schlaf
• REM, deep, and the 90-minute cycle: what the architecture meansSchlaf
• Sleep debt: what compounds, what doesn't, and what recoversSchlaf
• Napping protocols, 20, 90, and the 6-hour anchor for night-shift workersSchlaf
• Chronotype and work performance: what the economics literature showsChronotyp
• MEQ vs MCTQ: which to trust, and why MCTQ moved the fieldChronotyp
• Best sunrise alarm clocks 2026: measured at pillow distanceWerkzeuge
• Best sleep masks 2026: total-blackout test rather than thread countWerkzeuge
• Verilux HappyLight vs Carex Day-Light: the head-to-head dose testWerkzeuge
• Smart lighting for circadian: Hue, LIFX, Philips, by use-caseWerkzeuge
• Ra Optics vs Swanwick vs TrueDark: blue-blocker tiers comparedWerkzeuge
• Best weighted blankets: what the trial literature actually saysWerkzeuge
• CGM and sleep: what continuous-glucose data picks up overnightWerkzeuge
• Night-shift sleep tips: the protocol that actually worksSonderfälle
• Shift work sleep disorder: the diagnostic line and the treatmentsSonderfälle
• Parenting newborn: the realistic chronobiology of fragmented sleepSonderfälle
• Perimenopause sleep: what changes and which protocols still workSonderfälle
• ADHD and delayed sleep phase: the overlap most articles missSonderfälle
• Daylight Saving Time: the 3-day recovery protocolSonderfälle
• Jet lag eastward: the pre-flight phase-advance protocolSonderfälle

Sagen Sie uns, was fehlt.

Die stärksten Protokolle dieser Liste kamen aus Leserfragen. Frage einsenden und sie wandert in die Pipeline.