A ciência do quando, com as doses por extenso.
Cartões de protocolo, fontes primárias e análises com dose, para a luz da manhã, a arquitetura do sono, o cronotipo e todas as outras alavancas que ajustam o relógio circadiano.
Sleep Apnea Symptoms: Red Flags, Screening, and When It Is Not Just Circadian
NSDR and Yoga Nidra: What the Practice Does and Does Not Do
Pink vs Brown vs White Noise for Sleep: The Spectral Evidence
Navegar por categoria
Cinco hubs sobre as alavancas cronobiológicas que ajustam um relógio, luz, sono, cronotipo, ferramentas, casos-limite.
Luz e zeitgebers
Luz matinal, dose de lux, luz azul, vermelha, simuladores de amanhecer, com a investigação.
Arquitetura do sono
Estádios, ciclos, dívida de sono, protocolos de sesta, por que acorda às 3 da manhã.
Cronotipo e personalização
Nem todos têm a mesma fase circadiana. Protocolos que assumem despertar às 7 falham com cronotipos tardios.
Ferramentas e equipamento
Lâmpadas de luminoterapia, máscaras, despertadores com amanhecer, óculos blue-blocker, trackers, todos medidos.
Casos-limite
Jet lag, trabalho por turnos, parentalidade, perimenopausa, PHDA, onde os conselhos genéricos falham.
Stacks em destaque
Os protocolos mais lidos do mês, cada um com o seu Stack Score e revisor.
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.