La ce lucrăm chiar acum.

În briefing și redactare.

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.

   Va apărea la Lumină
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.

   Va apărea la Instrumente
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.

   Va apărea la Somn
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.

   Va apărea la Cronotip
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.

   Va apărea la Instrumente
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.

   Va apărea la Cazuri-limită
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.

   Va apărea la Instrumente
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.

   Va apărea la Somn

Următorii la rând.

• Phase-response curve to light: the readable versionLumină
• Red-light at night: what actually changes for melatoninLumină
• Blue-blocker glasses, the wavelength-block percentages that matterInstrumente
• Caffeine half-life and the 6-hour rule: why it's actually 8-10Somn
• REM, deep, and the 90-minute cycle: what the architecture meansSomn
• Sleep debt: what compounds, what doesn't, and what recoversSomn
• Napping protocols, 20, 90, and the 6-hour anchor for night-shift workersSomn
• Chronotype and work performance: what the economics literature showsCronotip
• MEQ vs MCTQ: which to trust, and why MCTQ moved the fieldCronotip
• Best sunrise alarm clocks 2026: measured at pillow distanceInstrumente
• Best sleep masks 2026: total-blackout test rather than thread countInstrumente
• Verilux HappyLight vs Carex Day-Light: the head-to-head dose testInstrumente
• Smart lighting for circadian: Hue, LIFX, Philips, by use-caseInstrumente
• Ra Optics vs Swanwick vs TrueDark: blue-blocker tiers comparedInstrumente
• Best weighted blankets: what the trial literature actually saysInstrumente
• CGM and sleep: what continuous-glucose data picks up overnightInstrumente
• Night-shift sleep tips: the protocol that actually worksCazuri-limită
• Shift work sleep disorder: the diagnostic line and the treatmentsCazuri-limită
• Parenting newborn: the realistic chronobiology of fragmented sleepCazuri-limită
• Perimenopause sleep: what changes and which protocols still workCazuri-limită
• ADHD and delayed sleep phase: the overlap most articles missCazuri-limită
• Daylight Saving Time: the 3-day recovery protocolCazuri-limită
• Jet lag eastward: the pre-flight phase-advance protocolCazuri-limită

Spune-ne ce lipsește.

Cele mai solide protocoale din listă au pornit de la întrebări ale cititorilor. Trimite-ne o întrebare și intră în coadă.