sleep
Optimizing Deep and REM Sleep to Strengthen Declarative Memory in Older Adults
Older adults can enhance memory by targeting deep and REM sleep; we outline a short self‑study to test the effect.
sleep
caffeine
Exploring the Timing of Caffeine for Better Sleep and Recovery
Late‑day caffeine can push back sleep onset. Try a 10‑day self‑experiment to see if moving caffeine earlier improves your sleep and nightly HRV.
sleep
How 14‑Day Sleep Experiments Outperform 30‑Day Trials: Statistical Proof
Why do 14‑day sleep experiments outperform longer ones? A statistical look at variance, compliance, and practical N‑of‑1 design.
sleep
How Sleep Phase Alignment Cuts Churn in N‑of‑1 Health Trials for Better Outcomes
A 2025 study found that syncing interventions to participants’ sleep windows cut trial dropout by 31%. Discover how circadian‑aligned protocols improve adherence in personal health experiments.
hrv
HRV Variability Beats Average: How Night‑to‑Night Dispersion Predicts Stress Resilience
A 2026 Stanford sleep lab analysis found that night‑to‑night HRV variability outperforms average HRV for predicting daily stress. Here’s the science and a simple experiment you can run.