Cosa stiamo studiando in questo momento.

Sotto brief e in stesura.

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.

   Atterrerà in Luce
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.

   Atterrerà in Strumenti
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.

   Atterrerà in Sonno
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.

   Atterrerà in Cronotipo
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.

   Atterrerà in Strumenti
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.

   Atterrerà in Casi limite
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.

   Atterrerà in Strumenti
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.

   Atterrerà in Sonno

Programmati subito dopo.

• Phase-response curve to light: the readable versionLuce
• Red-light at night: what actually changes for melatoninLuce
• Blue-blocker glasses, the wavelength-block percentages that matterStrumenti
• Caffeine half-life and the 6-hour rule: why it's actually 8-10Sonno
• REM, deep, and the 90-minute cycle: what the architecture meansSonno
• Sleep debt: what compounds, what doesn't, and what recoversSonno
• Napping protocols, 20, 90, and the 6-hour anchor for night-shift workersSonno
• Chronotype and work performance: what the economics literature showsCronotipo
• MEQ vs MCTQ: which to trust, and why MCTQ moved the fieldCronotipo
• Best sunrise alarm clocks 2026: measured at pillow distanceStrumenti
• Best sleep masks 2026: total-blackout test rather than thread countStrumenti
• Verilux HappyLight vs Carex Day-Light: the head-to-head dose testStrumenti
• Smart lighting for circadian: Hue, LIFX, Philips, by use-caseStrumenti
• Ra Optics vs Swanwick vs TrueDark: blue-blocker tiers comparedStrumenti
• Best weighted blankets: what the trial literature actually saysStrumenti
• CGM and sleep: what continuous-glucose data picks up overnightStrumenti
• Night-shift sleep tips: the protocol that actually worksCasi limite
• Shift work sleep disorder: the diagnostic line and the treatmentsCasi limite
• Parenting newborn: the realistic chronobiology of fragmented sleepCasi limite
• Perimenopause sleep: what changes and which protocols still workCasi limite
• ADHD and delayed sleep phase: the overlap most articles missCasi limite
• Daylight Saving Time: the 3-day recovery protocolCasi limite
• Jet lag eastward: the pre-flight phase-advance protocolCasi limite

Dicci cosa manca.

I protocolli più solidi della lista vengono dalle domande dei lettori. Inviaci una domanda ed entra in coda.