Edge Cases
Jet lag, shift work, parenthood, perimenopause, ADHD, where generic advice fails.
Bespoke protocols for specific contexts where generic circadian advice doesn't work.
- Posts live
- 16
- Sub-topics
- 3
- Refresh cadence
- Quarterly
Pick the piece you're solving for.
Each topic opens with the protocol or explainer to start from, then groups the related posts under it, down to the dose-tested gear where it applies.
Jet lag & travel
Direction-specific phase math for east vs west, so you pre-shift instead of guessing on arrival.
Start here: Jet Lag Protocol: East vs WestShift work
The night-shift protocol and what shift work sleep disorder is, for clocks that can't follow the sun.
Start here: Night Shift Sleep Tips: The ProtocolClinical & life-stage
Delayed sleep phase, sleep apnea screening, and perimenopausal sleep, where generic advice fails.
Start here: Delayed Sleep Phase Syndrome: Diagnosis and Phase AdvanceEverything else in scope.
Is Insomnia Genetic? What Twin Studies and Genome Research Actually Show
Insomnia does run in families, and large genetic studies have found real inherited risk, but genes set a vulnerability rather than a destiny. What twin studies and genome-wide research show about the heritability of insomnia, why the environment and habits still decide whether that vulnerability becomes a lasting problem, and why the treatment is the same either way.
What Causes Insomnia: The Triggers That Start It and the Habits That Keep It Going
Insomnia is rarely caused by one thing. The most useful model separates the traits that make you vulnerable, the event that triggers a bad stretch, and the coping habits that turn a few rough nights into a lasting problem. What the research says about stress, caffeine, an irregular schedule, medical and psychiatric causes, and why the behaviors that feel helpful at 3am are often what keep insomnia alive.
Night Sweats: Why You Sweat in Your Sleep and When It Signals Something
Sleep is supposed to run cool, so sweating through the night is a sign the body's temperature control has been pushed the wrong way. What the physiology says about the core temperature drop that sleep depends on, the everyday causes like a hot room, alcohol, and bedding, the hormonal and medical causes worth knowing, and the red flags that mean night sweats need a doctor.
How to Get Over Jet Lag Fast: The Levers That Actually Work
Jet lag is a clock-misalignment problem, so the fast route is the one that shifts the clock fastest: correctly timed light, low-dose melatonin, and pre-shifting before you fly. The ranked levers, with doses and directions.
Zeitumstellung und Schlaf: das Protokoll zur Umstellung
Die Zeitumstellung verschiebt die soziale Uhr um eine Stunde, waehrend die innere Uhr hinterherhinkt, wie ein Mini-Jetlag. Warum die Umstellung im Fruehjahr schwerer faellt, wie Licht die innere Uhr in die richtige Richtung schiebt und ein Tagesplan fuer die Woche um den Termin.
Sleep Anxiety: The Hyperarousal Loop and How to Break It
Sleep anxiety is the wired, worried state that the fear of not sleeping produces, and it is the engine of the hyperarousal that keeps insomnia running. What the research calls it, why trying harder to sleep backfires, and the CBT-I levers that lower arousal instead of chasing sleep: stimulus control, a worry window, and slow breathing.
ADHD and Sleep: Why It Is Harder and What Helps
Sleep problems are the rule in ADHD, not the exception, and a delayed circadian clock is a big part of why. What the melatonin-timing and sleep-onset data show, how ADHD overlaps delayed sleep phase, and the light, timing, and medication levers that actually help.
When Do Babies Develop a Circadian Rhythm? The Timeline
Newborns have no working body clock, so the day-night rhythm has to develop over the first months. What the melatonin, cortisol, and temperature data show about when it emerges, and the light and routine cues that help it settle.
Baby Sleep Schedule by Age: How the Infant Body Clock Sets the Pattern
A newborn has no sleep schedule because the circadian clock is not running yet; it switches on at around two to four months, and that is when a real day-night pattern becomes possible. What total sleep, naps, and night stretches look like month by month, why the pattern shifts, and how light and dark do most of the work.
Restless Legs Syndrome: Why Your Legs Will Not Settle at Night, and What Helps
Restless legs syndrome is an urge to move the legs, usually with uncomfortable sensations, that worsens at rest and in the evening and eases with movement. Why the symptoms follow a circadian pattern and peak after midnight, the roles of iron and dopamine, and what the current guidelines actually recommend, including the iron check most people never get.
Get your personalized 7-day Protocol.
Take the 3-min Chronotype Quiz → get a personalized PDF with 3 Protocol cards tailored to your circadian phase. Free.
By subscribing, you agree to our Privacy Policy. One useful email a week. Unsubscribe anytime.