Sleep & Stress

Caffeine and Sleep — When to Have Your Last Coffee

Why caffeine has a 5-hour half-life, a practical cutoff table, and the hidden sources to check.

The free changes that outperform most sleep supplements, and where supplements actually fit.

What is known about long-term melatonin use, what is not, and a sensible way to use it.

What L-theanine does, the 100–200 mg range, and why it pairs well with caffeine.

Which form of magnesium to buy, how they differ in absorption, and how to read the label.

What the evidence supports for ashwagandha and stress, plus dosage, extracts and safety.

Three evidence-informed sleep supplement picks for different needs.

How much melatonin to take, when to take it, and what the research supports.

What the evidence really says about magnesium for sleep, plus forms, dosage and safety.