Vad vi arbetar med just nu.

Under brief och skrivning.

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.

   Landar i Ljus
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.

   Landar i Verktyg
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.

   Landar i Sömn
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.

   Landar i Kronotyp
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.

   Landar i Verktyg
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.

   Landar i Specialfall
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.

   Landar i Verktyg
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.

   Landar i Sömn

På tur.

• Phase-response curve to light: the readable versionLjus
• Red-light at night: what actually changes for melatoninLjus
• Blue-blocker glasses, the wavelength-block percentages that matterVerktyg
• Caffeine half-life and the 6-hour rule: why it's actually 8-10Sömn
• REM, deep, and the 90-minute cycle: what the architecture meansSömn
• Sleep debt: what compounds, what doesn't, and what recoversSömn
• Napping protocols, 20, 90, and the 6-hour anchor for night-shift workersSömn
• Chronotype and work performance: what the economics literature showsKronotyp
• MEQ vs MCTQ: which to trust, and why MCTQ moved the fieldKronotyp
• Best sunrise alarm clocks 2026: measured at pillow distanceVerktyg
• Best sleep masks 2026: total-blackout test rather than thread countVerktyg
• Verilux HappyLight vs Carex Day-Light: the head-to-head dose testVerktyg
• Smart lighting for circadian: Hue, LIFX, Philips, by use-caseVerktyg
• Ra Optics vs Swanwick vs TrueDark: blue-blocker tiers comparedVerktyg
• Best weighted blankets: what the trial literature actually saysVerktyg
• CGM and sleep: what continuous-glucose data picks up overnightVerktyg
• Night-shift sleep tips: the protocol that actually worksSpecialfall
• Shift work sleep disorder: the diagnostic line and the treatmentsSpecialfall
• Parenting newborn: the realistic chronobiology of fragmented sleepSpecialfall
• Perimenopause sleep: what changes and which protocols still workSpecialfall
• ADHD and delayed sleep phase: the overlap most articles missSpecialfall
• Daylight Saving Time: the 3-day recovery protocolSpecialfall
• Jet lag eastward: the pre-flight phase-advance protocolSpecialfall

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