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Sleep, decoded.
Evidence-based sleep content reviewed by credentialed nutritionists. Magnesium, ashwagandha, melatonin debates, and what the research actually says.
Sleep Science
Why am I tired but wired at bedtime?
Tired but wired is the experience of physical exhaustion alongside mental over-arousal — usually a cortisol-rhythm problem, not a true insomnia. Common drivers are evening cortisol...
Sleep Science
The 4 stages of sleep (and what disrupts each one)
Adult sleep cycles through four stages — N1 (light onset), N2 (deeper light), N3 (deep / slow-wave), and REM (dreams + memory) — repeating roughly every...
Sleep Science
Is it safe to take melatonin every night?
Short-term, daily melatonin appears safe for most healthy adults — modern reviews don't show clear long-term harm. The bigger problem is that nightly use is rarely...
Ingredients
How much magnesium should I take for sleep?
Most adults sleep better on 200–400mg of magnesium glycinate (or 300mg of L-threonate) taken 30–60 minutes before bed, nightly for at least two weeks before judging...
Sleep Science
Why do I wake up at 3am? (And how to stop)
Most adults who wake up at 3am aren't dealing with insomnia — they're dealing with a cortisol spike that arrives a few hours too early. The...