Circadian health guides
Science-backed guides on resetting your body clock, recovering from jet lag, and fixing disrupted sleep.
When to Take Melatonin for Jet Lag: A Timing Guide
Most people take melatonin at bedtime — that's usually the wrong time. Here's the science-backed protocol for when to take melatonin for jet lag, based on your direction of travel.
How to Reset Your Sleep Schedule After an All-Nighter
The standard advice — catch up on sleep the next night — often makes a disrupted schedule worse. Here is the science-backed protocol to reset your circadian rhythm after staying up all night.
Social Jet Lag: What It Is and How to Fix It
If Monday mornings feel like a different timezone, they are. Social jet lag is the weekly circadian disruption caused by sleeping late on weekends. Here is what it does to your body and how to fix it.
Jet Lag Recovery: Flying East vs. West (Why It Matters)
Eastward jet lag is harder to recover from than westward, and the protocols are completely different. Here is why direction matters and the science-backed recovery plan for each.
How to Fix a Shifted Sleep Schedule
A sleep schedule that has drifted too late — or too early — will not correct itself. Here is the science-backed method to shift your circadian clock back to where you want it.
How to Reset Your Circadian Rhythm
Your circadian rhythm is a 24-hour biological clock that controls sleep, energy, hunger, and dozens of other processes. Here is how it works and how to reset it when it goes off track.
How to Prepare for Jet Lag Before Your Flight
Jet lag is cheaper to prevent than treat. Start 3 days before departure, shift your clock ~1 hour per day, and land partially adjusted. Here is the pre-flight protocol.
How to Fix Your Sleep Schedule After a Vacation
Wrecked your sleep on holiday and now work is Monday? Anchor your wake time and get morning light — reset most schedules in about one day per time zone crossed.
Night Shift Days Off: Should You Flip Back to Days or Stay on Nights?
On your days off, don't fully flip back to daytime. Keep a fixed 4-hour anchor sleep block and shift only 2–3 hours — the compromise sleep researchers actually recommend.
How to Adjust to Daylight Saving Time (Spring Forward and Fall Back)
Spring forward is a forced 1-hour phase advance on the whole population at once. Shift bedtime 15–20 min earlier for 3–4 days before the change, then get morning light.
How to Recover From a Red-Eye Flight (and Should You Nap?)
Yes, nap — but only 20–30 minutes, before 3pm. A red-eye stacks sleep debt on a clock shift, and the two need opposite fixes. Here is the arrival-day protocol.
How Many Hours Before Bed Should You Stop Drinking Coffee?
Caffeine's half-life is 5–6 hours, so a 2pm coffee still has a quarter of its dose in you at midnight. Here's the cutoff, derived from the numbers.