Habits and Routines

A realistic, no-frills routine you can build in twenty minutes before bed, without candles, apps or expensive gear. Each step is optional so you can adapt it to a small apartment, a shared bedroom or a house full of kids.

A practical explainer on building a sleep schedule around rotating or overnight shifts, drawing on patterns common to hospital staff, long-haul drivers and warehouse workers. Includes advice on light exposure, sleep splitting and days off.

A comparison of short twenty-minute naps against longer ninety-minute ones, looking at when each makes sense depending on your schedule and what you're trying to fix. Includes guidance for shift workers and anyone napping between errands.