Morning light — the free medicine that resets metabolism
Ten to thirty minutes of natural light in the first hour after waking anchor morning cortisol, nighttime melatonin, and the biological clock. It is the cheapest and most ignored signal of circadian medicine.
Apnea in those who don't snore: the invisible female form
A 42-year-old woman, lean, no snoring, treated for years for "anxiety." Polysomnography comes back "no significant apnea." But the clinical picture persists, because the threshold was designed for the average man, and her phenotype doesn't fit.
Alcohol and sleep — why two glasses destroy six hours of rest
You fall asleep faster with wine — and wake up at four in the morning thinking you slept. Wearables now show in high resolution what polysomnography already demonstrated: two glasses are enough to collapse deep sleep and REM, the very phases that restore body and brain.
The sleep that doesn't restore
Sleeping seven hours and waking exhausted is not a lack of discipline or "a phase." It is a signal — usually of underdiagnosed apnea, fragmented sleep, or absence of deep sleep. And it is investigable.
Sleep, energy, and longevity — why sleeping well is clinical strategy
Sleep is not passive rest — it is the interval where metabolic repair, cognitive consolidation, and hormonal regulation happen. Neglecting sleep is neglecting outcomes.
Go deeper into the method
Where this pillar lives inside Plenya — clinical pages, score, assessments.