Em que estamos a trabalhar agora.

Em briefing e em escrita.

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.

   Vai sair em Luz
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.

   Vai sair em Ferramentas
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.

   Vai sair em Sono
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.

   Vai sair em 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.

   Vai sair em Ferramentas
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.

   Vai sair em Casos-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.

   Vai sair em Ferramentas
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.

   Vai sair em Sono

A seguir, por ordem.

• Phase-response curve to light: the readable versionLuz
• Red-light at night: what actually changes for melatoninLuz
• Blue-blocker glasses, the wavelength-block percentages that matterFerramentas
• Caffeine half-life and the 6-hour rule: why it's actually 8-10Sono
• REM, deep, and the 90-minute cycle: what the architecture meansSono
• Sleep debt: what compounds, what doesn't, and what recoversSono
• Napping protocols, 20, 90, and the 6-hour anchor for night-shift workersSono
• 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 distanceFerramentas
• Best sleep masks 2026: total-blackout test rather than thread countFerramentas
• Verilux HappyLight vs Carex Day-Light: the head-to-head dose testFerramentas
• Smart lighting for circadian: Hue, LIFX, Philips, by use-caseFerramentas
• Ra Optics vs Swanwick vs TrueDark: blue-blocker tiers comparedFerramentas
• Best weighted blankets: what the trial literature actually saysFerramentas
• CGM and sleep: what continuous-glucose data picks up overnightFerramentas
• Night-shift sleep tips: the protocol that actually worksCasos-limite
• Shift work sleep disorder: the diagnostic line and the treatmentsCasos-limite
• Parenting newborn: the realistic chronobiology of fragmented sleepCasos-limite
• Perimenopause sleep: what changes and which protocols still workCasos-limite
• ADHD and delayed sleep phase: the overlap most articles missCasos-limite
• Daylight Saving Time: the 3-day recovery protocolCasos-limite
• Jet lag eastward: the pre-flight phase-advance protocolCasos-limite

Diga-nos o que falta.

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