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The coffee nap sounds like a contradiction: drink caffeine, then sleep. Here's what the timing actually does, who should skip it, and how to try a 20-minute version without wrecking your night.
Cranking up the heat feels cozy until you wake up sweaty at 3 a.m. These low-cost adjustments can bring your winter bedroom back into a sleep-friendly range—without turning your home into an icebox.
The clocks have fallen back, the sun is clocking out early, and the holidays are about to add late nights and travel. Here is a one-week, evidence-informed plan to steady your sleep schedule without turning your life into a lab experiment.