Vitenskapen om når, med dosene skrevet ut.
Protokollkort, primærkilder og dosenøyaktige tester, for morgenlys, søvnens arkitektur, kronotype og hver annen spak som stiller om døgnrytmen.
Bla etter kategori
Fem hubber om de kronobiologiske spakene som stiller om en klokke, lys, søvn, kronotype, verktøy, spesialtilfeller.
Lys & zeitgebere
Morgensol, luxdose, blått lys, rødt lys, soloppgangs-simulatorer, med forskningen.
Søvnens arkitektur
Stadier, sykluser, søvngjeld, lur-protokoller, hvorfor du våkner klokka 3.
Kronotype og personalisering
Ikke alle har samme døgnfase. Protokoller som forutsetter at man våkner kl. 7 svikter for sene kronotyper.
Verktøy & utstyr
Lysterapilamper, søvnmasker, soloppgangs-vekkere, blueblock-briller, trackere, alle dosetestet.
Spesialtilfeller
Jetlag, skiftarbeid, foreldreskap, perimenopause, ADHD, der generiske råd ikke holder.
Utvalgte stacker
De mest leste protokollene denne måneden, hver med sin Stack Score og fagfellevurderer.
Sleep Apnea Symptoms: Red Flags, Screening, and When It Is Not Just Circadian
Recognize the red-flag symptoms of obstructive sleep apnea, screen with STOP-BANG, and find the path to a real sleep-study diagnosis.
NSDR and Yoga Nidra: What the Practice Does and Does Not Do
NSDR is essentially yoga nidra. Evidence supports lower arousal and easier sleep onset, not recovering sleep debt.
Pink vs Brown vs White Noise for Sleep: The Spectral Evidence
The spectral slope decoded: white is flat, pink is 1/f, brown is 1/f^2. Masking vs slow-oscillation entrainment, with the trials.
Best Magnesium for Sleep 2026: Forms, Doses, and Elemental Math
Magnesium for sleep ranked by form, absorption, and elemental mg per serving, not compound weight. Glycinate first.
How to Fix Your Sleep Schedule: A Light
A phase-shift protocol to reset your circadian rhythm using light, meal, and melatonin timing. Doses, windows, PRC citations.
Sleep Stages: REM, Deep Sleep, and How Much of Each You Need
The normal adult split: N1 ~5%, N2 ~50%, N3 deep ~13-23%, REM ~20-25%, cycling every ~90 min. With Ohayon normative ranges.
Every protocol on the site. Sorted by last reviewed. Stack Score is a 0–100 confidence number, methodology link in the footer.
What changed in the index this week. Every protocol move is logged because secrecy is for advertorials.
- [2026-04-26 09:14]INDEXEDmorning-sunlight-protocol v2.1 (Zeitzer dose-response added)
- [2026-04-25 17:42]REVIEWEDbest-light-therapy-lamps-2026, clinical reviewer signoff
- [2026-04-24 11:08]REFRESHEDwhy-you-wake-at-3am, Bonnet 2003 sleep-fragmentation refresh
- [2026-04-23 08:31]DRAFTEDjet-lag-protocol-east-vs-west, eastbound section drafted
- [2026-04-22 14:55]QUEUEDperimenopause-sleep-shift, added to queue, brief due 2026-05-03
- [2026-04-21 19:03]FLAGGEDmelatonin-3mg-vs-0.3mg, re-flagged, Brzezinski meta-analysis re-read
- [2026-04-21 09:12]INDEXEDwhat-a-zeitgeber-is, primer published
Updated when posts move stages. The pipeline page is the long form.
Public methodology, versioned like software. Read what we score on, what we won't, and what the tiers actually mean.
Cited at the trial. Doses measured at usable distances. Never paid by lamp brands or supplement vendors.
Educational content. Not a sleep clinic. Suspected sleep disorders go to a board-certified sleep physician.