Morning light and sleep: what it does and how much you need
Getting outside early is one of the most repeated pieces of sleep advice. The core of it is well supported. Some of the specifics are not.
Sleepmaxx checks popular sleep advice against the human research, and tells you how strong the evidence really is.
Why you get sleepy when you do, what moves the clock earlier or later, and the handful of habits that are backed by solid human research.
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Caffeine and sleep: how late is too late?
The research gives a clearer answer than the usual 'no coffee after 2 pm' rule, and the real answer depends on how much you drink.
Bedroom temperature: what the research actually supports
You will often read that 18°C is the perfect bedroom temperature. The studies tell a more useful story: heat clearly hurts, warm feet help, and your bedding matters as much as the thermostat.
L-theanine for sleep: capsules or pouches?
The tea amino acid has better sleep evidence than most supplements. Whether you take it as a capsule or a pouch depends less on chemistry than on when you're taking it.
A note on how we work
Most sleep advice online is either too cautious to be useful or too confident to be true. We try to sit in the honest middle. For every claim we test, we go back to the studies, say what kind of evidence they are and who was in them, and give a verdict you can check, because every reference links to the original paper.
We would rather publish five careful articles than fifty quick ones. When new research changes a verdict, we update the article and log what changed at the bottom of the page.
The Sleepmaxx Guide