Caffeine & Nutrition
16 articles · What you eat and drink — caffeine, melatonin, magnesium, alcohol, and food timing.
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Caffeine's Hidden Impact: Afternoon Coffee Ruins Sleep
Caffeine has a half-life of 5-6 hours. That 3pm coffee still has 50% of its caffeine in your system at 9pm - enough to significantly disrupt deep sleep.
Read →How Blue Light Destroys Your Sleep (And What Actually Works)
Blue light from screens suppresses melatonin production by up to 50%. Night mode helps, but the real solution is more nuanced than just adding an orange filter.
Read →Melatonin: Dosage, Timing, and Why Less Is More
Most melatonin supplements are overdosed. Research shows 0.3-0.5mg is optimal - not the 5-10mg commonly sold. Here's how to use melatonin correctly.
Read →Why Alcohol Is the Worst Sleep Aid Despite Making You Drowsy
Alcohol helps you fall asleep faster but destroys sleep quality. It suppresses REM sleep, causes fragmented sleep, and worsens sleep apnea.
Read →What to Eat (and Avoid) for Better Sleep Tonight
Certain foods promote sleep while others destroy it. Kiwi before bed, no heavy meals after 7pm, and the surprising sleep benefits of tart cherry juice.
Read →Magnesium Deficiency and Sleep: Are You Getting Enough?
Up to 68% of Americans are deficient in magnesium, and every stage of sleep is affected. Learn the signs, how it impacts sleep stages.
Read →Magnesium for Sleep: Which Type Actually Works?
Not all magnesium is equal for sleep. Glycinate is the gold standard, citrate causes GI issues, and oxide is barely absorbed. Here's your complete guide.
Read →10 Natural Sleep Aids Ranked by Evidence Strength
The supplement aisle is full of sleep aids claiming to knock you out by 10pm. Here's what the clinical evidence actually supports.
Read →Intermittent Fasting and Sleep: What the Research Shows
Eating within 3 hours of bedtime shifts your liver clock by up to 5 hours. Discover what the science says about intermittent fasting and sleep quality.
Read →Does Hydration Affect Sleep? Here's What Research Shows
Going to bed even mildly dehydrated reduces slow-wave sleep and increases nighttime waking. Here's the research on hydration and sleep.
Read →Hydration and Sleep: How Much Water You Actually Need
Most people wake at night to urinate because of what they drink — not how much. Learn the science of hydration timing, ADH cycles.
Read →What Happens to Your Sleep When You Quit Alcohol
Your brain's sleep architecture quietly rebuilds itself after you quit drinking. Here's the week-by-week science of what actually happens.
Read →Your Gut Microbiome and Sleep: The Surprising Connection
Gut bacteria produce GABA, one of your brain's main sleep-promoting chemicals. Here's what the gut-brain-sleep axis research shows.
Read →Thyroid Disorders and Sleep: What Patients Need to Know
Both over- and under-active thyroids disrupt sleep — but in completely opposite ways. Here's what hypothyroid and hyperthyroid patients need to know about...
Read →Your Gut and Your Sleep: The Microbiome
The vagus nerve connects your gut directly to your brainstem, and gut bacteria produce neurotransmitters that shape your sleep.
Read →Wrong: Melatonin as a Sleeping Pill. Right: How It Works
Taking 5-10mg melatonin before bed is the wrong approach. Learn the correct dose (0.3-0.5mg), timing (2 hours early), and what melatonin actually does.
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