Bedtimes, wake times, night shifts, and the sleep debt that follows when the schedule slips.
Rotating shifts taught me that a sleep schedule can move, but it does not move because I glare at the clock. I track the hours I missed and shift bedtime in small steps. These articles show what worked, and where the arithmetic stops helping.
Sleep schedule
How I improve sleep hygiene with light, a fixed wake time and a caffeine clock, the studies behind each habit, and the popular tricks that did nothing for me.
Read more: How to improve sleep hygiene, from the shift years when I got it all wrong
Sleep schedule
My 30 minute bedtime routine, built backwards from the calculator's bedtime, with the studies behind each step and the parts I tried and dropped.
Read more: A 30 minute bedtime routine, counted back from the time your alarm goes off
Sleep schedule
How to reset sleep schedule drift two ways: 15 minutes earlier a night, or one short night. When each one works, and why a single all-nighter rarely holds.
Read more: How to reset your sleep schedule, 15 minutes a night or one long day
Sleep schedule
The night shift sleep schedule I pieced together on rotating shifts: a fixed anchor sleep, sunglasses on the drive home, and coffee only early in the shift.
Read more: My night shift sleep schedule, built from years of getting it wrong
Sleep schedule
Sleep debt builds quietly. Here is how I count it, what Van Dongen 2003 and Kitamura 2016 found, and why a weekend lie-in only pays back part of it.
Read more: What sleep debt is, and why one long Saturday never paid mine back
Sleep schedule
What time should I wake up? Add the time it takes to fall asleep, count forward in 90 minute cycles, and set the alarm where a cycle ends, not in the middle.
Read more: What time should I wake up? Count forward from the minute you fall asleep