The hottest Sleep Substack posts right now

And their main takeaways
Category
Top Health & Wellness Topics

Wearables Mostly Don't Work

Cremieux Recueil • 404 implied HN points • 11 Mar 26
🏥 Health & Wellness Sleep
  1. Wearables usually only cause small, short-lived increases in activity, and those effects shrink further when you correct for statistical and publication biases.
  2. Those modest behavior changes rarely lead to meaningful improvements in hard health outcomes like weight, cardiovascular risk, or blood sugar for the general population — benefits mostly appear in high‑risk or closely coached groups.
  3. Many device measurements are noisy or unreliable and user engagement fades over time, so wearables often add cognitive load and flashy dashboards but little real health benefit for most people.

1 decade of keto

Experimental Fat Loss • 212 implied HN points • 08 Mar 26
🏥 Health & Wellness Sleep
  1. A very high-fat, protein‑restricted ketogenic pattern (think heavy cream plus limited ruminant meat) produced large, mostly effortless weight loss, better sleep, and no constant hunger, while a typical high‑protein, high‑PUFA “standard keto” failed to keep weight off.
  2. Cutting linoleic acid (seed oils and other high‑PUFA foods) was a major lever — removing those oils and favoring ruminant fats seemed more important than ketosis itself for improving sleep and body composition.
  3. Find what works for you by experimenting: run ~30‑day trials of fat‑, starch‑, and sugar‑based staples, then tweak protein; individual genetics matter, so personalize and iterate based on weight, sleep, and how you feel.

How to strengthen your immune system

Your Local Epidemiologist • 1694 implied HN points • 21 Jan 26
🏥 Health & Wellness Sleep
  1. Getting the basics right matters most: aim for about 7+ hours of sleep, keep indoor air comfortably humid, and eat a nutrient- and fiber-rich diet to support immune function and reduce inflammation.
  2. Supplements are not magic — vitamin D helps mainly if you’re deficient, zinc may slightly shorten colds if started early, and megadosing or unregulated products can be harmful or ineffective.
  3. Practical home measures can help symptoms: nasal saline and clean humidifiers ease congestion and may limit spread, while trendy practices like cold plunges have mixed evidence and aren’t proven immune boosters.

Floor Sitting

Experimental Fat Loss • 148 implied HN points • 03 Mar 26
🏥 Health & Wellness Sleep
  1. Sitting on the floor can improve hip flexibility, balance, and give a bit of core and leg strength, but it won’t produce big weight loss or dramatic posture changes.
  2. Adaptation is uncomfortable at first — expect weeks of soreness and limited sitting tolerance, so start gradually with short sessions instead of going cold turkey.
  3. A proper setup matters: use a low desk, an adjustable monitor and a cushion at the right height, and be prepared to clean more often since sitting close to the floor attracts more dust.

Fix Your Damn Insomnia With This Boring, Lousy, No-Good Hack

Everything Is Amazing • 1303 implied HN points • 11 Dec 25
🏥 Health & Wellness Sleep
  1. Regular physical activity can meaningfully improve sleep and help reduce insomnia.
  2. Gentle, mindful exercises like yoga, tai chi, walking and slow jogging often work best because they lower stress, calm the nervous system, and promote better breathing.
  3. The most effective fixes are often simple and boring — increase movement you can stick with — though results will vary by person.
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ex150nosauce+ACV-3 review: it works.. when you do it

Experimental Fat Loss • 134 implied HN points • 12 Feb 26
🏥 Health & Wellness Sleep
  1. The nosauce plus ACV approach yields reliable weight loss after an initial rapid water drop and is inexpensive and sustainable when followed.
  2. The diet is fragile: even modest cheats like extra beef, extra vegetables, sour cream, high-sodium drinks, or bread commonly produced stalls and increased hunger.
  3. Refeed behavior shows starches (sourdough, rice and beans) satisfy cravings reasonably well, while large high‑protein meals tended to trigger insatiable hunger and overeating.

Are You Getting Enough Rest?

Are You Okay? • 1477 implied HN points • 12 Feb 24
🏥 Health & Wellness Sleep
  1. Sleep is crucial for our overall health and well-being, impacting both body and mind.
  2. Creating a conducive sleep environment involves addressing factors like light, noise, and temperature.
  3. Behavioral adjustments, such as avoiding caffeine late in the day and establishing a bedtime routine, can significantly improve sleep quality.

Drink coffee! It's (probably) good for you!

Unreported Truths • 43 implied HN points • 16 Feb 26
🏥 Health & Wellness Sleep
  1. Large, long-term observational studies found that people who drink about 3–4 cups of coffee a day had roughly a 20–30% lower risk of dementia; tea showed similar benefits while decaf did not, which points to caffeine as a likely active factor.
  2. These results come from observational data, so they don’t prove causation — other differences between people or reverse causation could explain the link — but the findings are strengthened by the large size, long follow-up, and careful tracking by health-professional participants.
  3. Enjoying moderate amounts of coffee seems reasonable and might lower dementia risk, but don’t overdo it to the point it disrupts sleep, and remember coffee isn’t a guaranteed prevention tool pending more research.

Why Would Creatine Cause Insomnia?

Harnessing the Power of Nutrients • 1338 implied HN points • 07 Jan 24
🏥 Health & Wellness Sleep
  1. Creatine supplementation may sometimes lead to insomnia, likely due to inhibiting glycine synthesis, an important neurotransmitter for sleep.
  2. Creatine decreases SAMe demand by 45%, affecting folate metabolism and potentially blocking glycine synthesis necessary for quality sleep.
  3. Mitigating creatine-induced insomnia may involve dietary adjustments like restricting methionine intake, maintaining high folate levels, and supplementing with glycine.

How To Get 40 Hours Daily

Day One • 1058 implied HN points • 20 Jan 24
🏥 Health & Wellness Sleep
  1. Prioritize and manage your time effectively to make room for more tasks, even in a busy schedule.
  2. Focus on getting a good night's sleep for increased productivity and take advantage of Kairos moments for important actions.
  3. Implement time blocking by budgeting your time hourly, helping you stay organized and productive throughout the day.

Do blue-blocking glasses improve sleep?

DYNOMIGHT INTERNET NEWSLETTER • 718 implied HN points • 03 Jul 25
🏥 Health & Wellness Sleep
  1. Blue-blocking glasses may help increase melatonin levels, especially when you're exposed to bright light at night. This means they could help you feel sleepier.
  2. The evidence on whether blue-blocking glasses improve overall sleep quality is mixed. Some studies show a small improvement, while others show little or no effect.
  3. Instead of wearing blue-blocking glasses, it might be better to reduce blue light in your environment, like using dim, warm-colored lights at night.

Your Holiday Survival Guide: Part 1

Are You Okay? • 738 implied HN points • 11 Dec 23
🏥 Health & Wellness Sleep
  1. Have a plan for managing your physical health during the holidays, covering aspects like COVID, alcohol, food, sleep, exercise, and socializing.
  2. Consider your approach to alcohol in social occasions, stressful situations, and when alone, especially during holiday gatherings.
  3. Approach holiday food with mindfulness; don't arrive hungry, set intentions before eating, allow yourself to enjoy without guilt, and practice self-compassion if you over-indulge.

Friday Q&A: CBD gummies for sleep; multivitamins; testosterone for women; & IBS (irritable bowel syndrome)

Are You Okay? • 419 implied HN points • 16 Feb 24
🏥 Health & Wellness Sleep
  1. CBD gummies can be a safe option for improving sleep, as they contain cannabidiol that may help with conditions like anxiety and insomnia.
  2. Quality and purity of CBD products matter, so it's important to choose reputable brands; remember that people may react differently to CBD, and consulting a doctor before use is wise.
  3. For women in their 50s, while multivitamins may seem beneficial, it's essential to consider individual dietary needs and consult a healthcare provider.

The alarm hurt today

My Home Office Hacks • 2 implied HN points • 09 Mar 26
🏥 Health & Wellness Sleep
  1. Daylight savings makes mornings lighter, so it's a good opportunity to try getting up earlier. Starting at 6am during the transition can feel more manageable than jumping straight to 5am.
  2. An early-morning routine can boost solitude, mood, and productivity, but forcing a 5am wake-up can create anxiety and even make you wake up too early.
  3. If a newsletter stops arriving and it’s not in spam, your Gmail might be full or marking mail undeliverable; deleting unnecessary messages and freeing up space can restore delivery.

This Is Your Body On No Sleep

Everything Is Amazing • 2240 implied HN points • 28 Feb 24
🏥 Health & Wellness Sleep
  1. Not getting enough sleep can lead to severe health consequences and cognitive impairments.
  2. Sleep deprivation can lead to negative impacts on decision-making, memory, and overall well-being.
  3. It is important to prioritize and maintain a healthy sleep routine to avoid the detrimental effects of sleep deprivation.

How to Quit Coffee

Deep Fix • 569 implied HN points • 21 Jul 23
🏥 Health & Wellness Sleep
  1. Quitting coffee can improve sleep, energy levels, and reduce anxiety and jitteriness.
  2. Slow and steady tapering off coffee is recommended for long-term success.
  3. There are alternatives like pu’erh tea, matcha, oolong tea, cacao, and MudWtr for sustained energy.

The Secret to Waking up Alert and Refreshed

The Dose • 511 implied HN points • 26 Apr 23
🏥 Health & Wellness Sleep
  1. Getting good sleep is crucial for overall health and well-being.
  2. Quality sleep impacts everyday life in various ways like sticking to exercise goals and boosting academic performance.
  3. Key factors to waking up alert include exercising, sleeping adequately, and eating a nutritious breakfast.

Insomnia Advice

Thing of Things • 176 implied HN points • 09 Feb 24
🏥 Health & Wellness Sleep
  1. If you have occasional insomnia, believing that lying down with your eyes closed can be almost as beneficial as sleeping might help.
  2. For chronic insomnia, consider trying antidepressants or other sleeping medications under your doctor's guidance. Cognitive behavioral therapy for insomnia is also effective.
  3. Cognitive behavioral therapy for insomnia involves following a strict routine, including tracking sleep patterns, setting a consistent wake-up time, and avoiding napping during the day.

The Case Against Caffeine

Insight Axis • 149 HN points • 28 Jan 24
🏥 Health & Wellness Sleep
  1. Quitting caffeine can lead to increased productivity and efficiency in tasks.
  2. Reducing caffeine intake can decrease feelings of anxiety and improve quality of sleep.
  3. Understanding individual differences in response to caffeine is key, as it can impact sleep patterns and productivity differently for each person.

Reader Question - Sleep Apnea and Weight

Weight and Healthcare • 319 implied HN points • 21 Mar 23
🏥 Health & Wellness Sleep
  1. Weight loss may not always cure sleep apnea - research shows that even after significant weight loss, many individuals still need CPAP therapy for sleep apnea.
  2. Weight is just one of many factors contributing to obstructive sleep apnea - other factors like enlarged tonsils, structural issues, or heart problems can also play a role.
  3. Losing 5-10% of body weight may not be a one-size-fits-all solution for sleep apnea - weight loss effectiveness varies among individuals, and it's essential to consider other health impacts and interventions.

Notes on How to Raise Your Testosterone

Hard Pivot • 235 implied HN points • 23 Apr 23
🏥 Health & Wellness Sleep
  1. Prioritize sleep, sun exposure, sex, squats, and low stress to raise testosterone naturally
  2. Ensure to eat enough, include fats and carbs, and don't skip on micronutrients for testosterone optimization
  3. Engage in cold exposure, supplements, leg workouts, and stress reduction to support testosterone levels

Unnecessary Mom Test Interim Report

The Heart Attack Diet • 59 implied HN points • 03 Apr 24
🏥 Health & Wellness Sleep
  1. The author discusses weight gain after spending time at home, experiencing hunger, headaches, and making changes to thyroid medication.
  2. There is a focus on the author's thyroid medication adjustments and the impact on their energy levels and overall well-being.
  3. The author shares their experience with taking melatonin regularly and the effect on their sleep schedule and waking hours during their time at home.

ChiliPAD vs Eight Sleep vs Doc Pro

Harnessing the Power of Nutrients • 339 implied HN points • 22 Dec 22
🏥 Health & Wellness Sleep
  1. Cooling your core body temperature can enhance sleep quality. Mattress cooling systems like ChiliPAD, Eight Sleep, and Doc Pro can help with this.
  2. Eight Sleep and Doc Pro offer programmable and powerful features. Doc Pro stands out for being wifi-free and light-free, providing a more effective and customizable sleep experience.
  3. The Doc Pro is considered a superior choice among ChiliPAD, Eight Sleep, and OOLER due to its powerful performance, lack of light emission, programmability, and Wi-Fi independence.

7 behaviours that boost your energy levels 🚀

10x your mind • 159 implied HN points • 10 Aug 23
🏥 Health & Wellness Sleep
  1. Rise early to boost energy levels throughout the day. Waking up at 5:00 a.m. can lead to sustained energy and reduce the need for a nap.
  2. Morning outdoor workouts in sunlight can elevate mood and trigger the release of endorphins. Exercising in the morning is better than in the evening, as it can disrupt sleep patterns.
  3. Manage caffeine intake wisely by waiting 1-2 hours after waking and avoiding coffee after 2:00 p.m. to benefit from its peak effectiveness, which lasts 4-6 hours.

Run, ask A/B instead of yes/no, anti-habits, divine hour reframe, agency map

Play Permissionless • 79 implied HN points • 18 Jan 24
🏥 Health & Wellness Sleep
  1. Consider making decisions based on A/B options instead of strict yes/no, as it can lead to more consistent outcomes.
  2. Focus on identifying and addressing anti-habits rather than just forming habits.
  3. Embrace the concept of reframing to shift perspective, such as viewing waking up at 3 am as an opportunity for insight, and recognize the importance of networks in personal growth.

Progress Not Perfection: Leveraging Resolutions to Change Your Life

Perspectives • 6 implied HN points • 01 Jan 26
🏥 Health & Wellness Sleep
  1. Resolutions work when you turn them into small, consistent habits that pile up over time to create big change.
  2. Make goals doable: pick tiny, anchored actions, track them, seek accountability, and shape your environment so the right choice is the easy choice.
  3. Aim for progress, not perfection — stick with new actions long enough (roughly a couple months) and iterate year to year to build lasting change.

All self-help advice ever, distilled into ten sentences

andrewglynch • 6 implied HN points • 09 Jan 26
🏥 Health & Wellness Sleep
  1. Your time is limited, so decide what matters and ruthlessly prioritize those things because you can’t do everything.
  2. You are the only person who can change your life, so take responsibility and start doing the things you already know you should. Begin with the basics: regular exercise, good sleep, and a decent diet.
  3. Change your environment and who you spend time with to make big changes faster, and drop self-limiting beliefs. Success is not a single event but a steady process of doing the boring fundamentals well, over and over.

Weight-Neutral, Non-Restrictive Blood Pressure Management

Weight and Healthcare • 279 implied HN points • 29 Jun 22
🏥 Health & Wellness Sleep
  1. High blood pressure can affect people of all sizes for various reasons, and it's crucial to provide blame-free and shame-free care.
  2. Weight-neutral approaches to blood pressure management can include medication, specific dietary choices like high-potassium foods, and supplements.
  3. In addition to traditional treatment options, lifestyle factors like sleep, meditation, and movement can also play a role in managing blood pressure.

Why Do We Fall Sleep When We Are Bored?

Psych • 39 implied HN points • 13 Jan 24
🔬 Science Sleep
  1. Feeling sleepy when bored is linked to a brain part for feeling good and motivation.
  2. Adenosine may be responsible for the sleep effect in the brain part that makes us sleepy.
  3. Activating specific parts in the brain linked to sleep could help treat insomnia.

Too Stressed to Rest

David Spinks' Newsletter • 6 implied HN points • 19 Dec 25
🏥 Health & Wellness Sleep
  1. Rest happens on three levels: physical, psychological, and egoic. You need all three, not just sleep, to feel truly rested.
  2. Psychological rest comes from welcoming and listening to the anxious parts of yourself instead of distracting or numbing them. Slowing down, breathing, journaling, or therapy lets those parts soften and stop shouting.
  3. Egoic rest is the deepest state where the sense of “I” quiets and you experience presence, enoughness, and peace. Reaching this state replenishes energy and makes work and play feel generative instead of draining.