Sleep HygieneEvidence & Dosage
Light management, temperature, consistency, and sleep architecture optimization.
Sleep Hygiene in the context of Methods
This topic is part of our "Methods" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.
Go to MethodsMore topics in Methods
HRV Biofeedback
Heart rate variability as a stress marker, breath protocols for vagal activation, wearables (Oura, Whoop), and training-load steering.
Insulin Sensitivity Nutrition
Nutrition strategies for improved insulin sensitivity: macronutrient timing, fiber, polyphenols, and the evidence base for metabolic health.
Intermittent Fasting
16:8, OMAD, 5:2: metabolic flexibility, insulin sensitivity, autophagy, and the evidence on weight loss.
Ketogenic Diet
Ketosis, beta-hydroxybutyrate, exogenous ketones, neurological applications, and the evidence on fat adaptation.
Air Quality
PM2.5, PM10, HEPA-Filter, Innenraum vs. Außen — kognitive und kardiovaskuläre Effekte.
Alcohol
Keine sichere Dosis laut neuerer Evidenz — Schlaf, Hormone, Krebs-Risiko.
Blue Light
Bildschirm-Spektrum unterdrückt Melatonin — Filter, Brillen, Glühlampen.
Breakfast Yes/No
Forschungsstand zur Frühstücksrolle — Mythen und individuelle Variabilität.
Breathwork
Wim Hof, Box Breathing, Pranayama, and autonomic nervous system
Burnout Prevention
Frühwarnzeichen, Belastungs-Management, Erholung, Grenzen setzen.
Carbohydrates
Glykämischer Index, Stärke vs. Zucker, individuelle Toleranz.
Carnivore Diet
Reine Fleischernährung — Anekdoten vs. fehlende Langzeitevidenz.
Chronotype
Lerche vs. Eule — genetisch beeinflusst, optimale Tagesstruktur.
Cold Exposure
Ice baths, cold showers, cold plunges: mechanisms, brown fat activation, metabolism, mood effects, and safety protocols.
Dietary Fats
Gesättigte vs. ungesättigte, Omega-Profile, Trans-Fette meiden.
Dietary Protein
Tagesbedarf, Quellen, Verteilung über den Tag, Leucin-Schwelle.
Digital Minimalism
Bewusster Tech-Einsatz, Bildschirmzeit, Notification-Hygiene.
EMF
Kontrovers diskutiertes Thema — Evidenz, Vorsichtsprinzip, Praktisches.
Ergonomics
Schreibtisch, Monitor-Höhe, Stuhl, Tastatur, Maus — RSI-Prävention.
Evening Routine
Wind-Down, Licht reduzieren, Bildschirm-Cutoff, Schlaf vorbereiten.
Related topics from other worlds
Apigenin
Chamomile, GABA modulation, and sleep quality.
Bruxism
Zähneknirschen — Stress, Schiene, Trigger-Faktoren.
GABA Supplements
Blood-brain barrier, fermented GABA, and efficacy data.
Lavender (Sleep)
Silexan, Aroma- und orale Anwendung, Schlafqualität.
Sleep Architecture
REM, deep sleep, light management, and optimization strategies.
Sleep & Testosterone
5h Schlaf → 10-15% T-Reduktion bei jungen Männern.