The Pattern Library
Free, research-cited guides to the patterns behind bad nights and flat days - each one ending with a way to test the claim on yourself. Direct answers up top, named sources at the bottom, no AI filler anywhere.
GUIDES
SLEEP
How to fall asleep faster: nine methods that actually have evidence
Ranked by evidence strength - including the one sleep clinicians prescribe first, and what doesn’t work.
10 min · 7 sources
SLEEP
What’s the best temperature for sleep?
18 °C, and the physiology behind it - plus what to change tonight when you can’t touch the thermostat.
5 min · 4 sources
SUPPLEMENTS
Does magnesium help you sleep - and when should you take it?
The honest evidence, glycinate vs citrate vs oxide, dose and timing, and how to test it on yourself.
7 min · 5 sources
SLEEP
How to fix your sleep schedule - without white-knuckling it
Wake time first, morning light, 15-minute steps. Why bedtime willpower fails and what actually moves the clock.
9 min · 6 sources
ENERGY
Why is my energy so low? Nine honest causes
From sleep debt to the caffeine crash cycle - and the two-week method that finds which one is yours.
8 min · 5 sources
SLEEP
Why do I keep waking up at night - especially at 3 am?
Waking is normal; staying awake isn’t. Seven causes, what to do at 3 am tonight, and when it’s medical.
7 min · 4 sources
SLEEP
Racing thoughts at night: can’t sleep even when exhausted
Tired and sleepy are different states. What actually lowers bedtime arousal, ranked by evidence.
7 min · 4 sources
CYCLE
Luteal phase fatigue and period insomnia
Why the week before wipes you out - temperature, REM and serotonin - and how to map your own cycle pattern.
8 min · 5 sources
SLEEP
Sunday night insomnia: why it happens - and a 2-week test
Social jet lag plus the Monday brain. Which one is keeping you up, and the fix for each.
6 min · 4 sources
CAFFEINE
Caffeine after 2 pm: what your own numbers will show
The research says late caffeine steals an hour of sleep you don’t notice. The 14-day cutoff experiment settles it for you.
5 min · 3 sources
METHOD
What is an n-of-1 experiment?
The clinical self-testing method behind everything here: five rules, honest limitations, and how to run one.
7 min · 4 sources
FREE TOOLS
All six tools → CALCULATOR
Caffeine half-life calculator
How many mg will still be in your blood at bedtime? Dial in your last cup, dose and metabolism.
CALCULATOR
Sleep cycle calculator
The best bedtimes for your wake-up time - land at the end of a 90-minute cycle, not the groggy middle.
CALCULATOR
Sleep debt calculator
Your last seven nights, the damage, and an honest repayment plan.
QUIZ · 2 MIN
Why am I tired?
Nine taps rank your likeliest culprits and hand you the right 14-day test to run first.
QUIZ · 90 SEC
Chronotype quiz: owl or lark?
Eight questions give your natural wake time, bedtime and peak focus window.
CALCULATOR
Water intake calculator
A realistic daily target from your weight, activity and climate - and the truth about the 8-glasses rule.