Sleep

Athletes Are Taking Magnesium for Sleep — But Most Are Using the Wrong Form at the Wrong Time

Magnesium deficiency is the most common micronutrient insufficiency in trained athletes — and its impact on sleep architecture, muscle recovery, and nervous system function is widely underestimated.

5 min read · 2026-09-22

The '6 Hours Before Bed' Caffeine Rule Understates the Problem for Half the Population.

Caffeine consumed 6 hours before sleep reduces total sleep time by approximately 1 hour — but suppresses slow-wave sleep (the most restorative stage) even in subjects who fall asleep normally. The mechanism and individual variation have direct implications for athlete recovery.

5 min read · 2026-07-07

Before the Alarm Clock Existed, Humans Slept in Two Phases — And Athletes Might Benefit From Knowing Why

Pre-industrial humans slept in two distinct phases separated by a waking hour. Modern chronobiology research reveals what this means for athlete recovery and hormonal restoration.

5 min read · 2026-06-30

The Light in Your Phone is Delaying Your Sleep by 90 Minutes. That's Your Recovery Window Gone.

Blue light from screens delays melatonin onset by 60–90 minutes and reduces total sleep time. For athletes, that suppression window is their primary recovery period.

5 min read · 2026-06-23

Sleep Cycles Per Night: How Many You Need and Why It Matters

9 min read · 2026-04-04

Caffeine Half-Life: Exactly How Long Caffeine Stays in Your System

8 min read · 2026-04-03