Waar we nu aan onderzoeken.

In briefing en uitschrijven.

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.

   Landt in 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.

   Landt in Tools
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.

   Landt in Slaap
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.

   Landt in Chronotype
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.

   Landt in Tools
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.

   Landt in Randgevallen
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.

   Landt in Tools
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.

   Landt in Slaap

Hierna aan de beurt.

• 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 matterTools
• Caffeine half-life and the 6-hour rule: why it's actually 8-10Slaap
• REM, deep, and the 90-minute cycle: what the architecture meansSlaap
• Sleep debt: what compounds, what doesn't, and what recoversSlaap
• Napping protocols, 20, 90, and the 6-hour anchor for night-shift workersSlaap
• Chronotype and work performance: what the economics literature showsChronotype
• MEQ vs MCTQ: which to trust, and why MCTQ moved the fieldChronotype
• Best sunrise alarm clocks 2026: measured at pillow distanceTools
• Best sleep masks 2026: total-blackout test rather than thread countTools
• Verilux HappyLight vs Carex Day-Light: the head-to-head dose testTools
• Smart lighting for circadian: Hue, LIFX, Philips, by use-caseTools
• Ra Optics vs Swanwick vs TrueDark: blue-blocker tiers comparedTools
• Best weighted blankets: what the trial literature actually saysTools
• CGM and sleep: what continuous-glucose data picks up overnightTools
• Night-shift sleep tips: the protocol that actually worksRandgevallen
• Shift work sleep disorder: the diagnostic line and the treatmentsRandgevallen
• Parenting newborn: the realistic chronobiology of fragmented sleepRandgevallen
• Perimenopause sleep: what changes and which protocols still workRandgevallen
• ADHD and delayed sleep phase: the overlap most articles missRandgevallen
• Daylight Saving Time: the 3-day recovery protocolRandgevallen
• Jet lag eastward: the pre-flight phase-advance protocolRandgevallen

Vertel ons wat ontbreekt.

De sterkste protocollen op deze lijst kwamen uit lezersvragen. Stuur ons een vraag en die komt in de wachtrij.