Sleep & Energy

Evidence-based sleep & energy practices.

22 concepts in this area — each broken into concrete practices with the real mechanism, an honest read on the evidence, and how to practice it with IX Coach.

• Caffeine Timing: How to Use Coffee Without Wrecking Your Sleep — How should you time caffeine to maximize energy without disrupting sleep?
• CBT for Insomnia (CBT-I), Made Practical — What is CBT for insomnia, and how does it work?
• Circadian Rhythm Optimization — How do you optimize your circadian rhythm for better sleep and energy?
• Energy Management, Not Time Management — What is energy management, and how is it different from time management?
• Morning Light Anchoring — How does morning sunlight exposure set your energy and sleep for the day?
• Nap Protocol: Timing, Length, and the Nap Wheel — What is the best way to nap for maximum cognitive benefit?
• Sleep Banking: Building a Buffer Before Sleep Loss — Can you bank extra sleep before a bad week to protect performance?
• Sleep Debt and Social Jetlag: Recovery Strategies — How do you recover from sleep debt and correct social jetlag?
• Sleep Hygiene That Actually Moves the Needle — What is sleep hygiene, and which habits actually improve sleep?
• Sleep Pressure and Adenosine: The Science of Feeling Sleepy — What is sleep pressure and how does adenosine make you tired?
• Sleep Restriction Therapy — What is sleep restriction therapy, and how does it cure chronic insomnia?
• Stimulus Control for Sleep — How does stimulus control therapy help you sleep better?
• Strategic Caffeine Use — How do you use caffeine strategically without wrecking your sleep or crashing later?
• Temperature and Sleep: The Thermoregulation Science — How does body temperature affect sleep, and how do you use it to sleep better?
• The Digital Sunset — What is a digital sunset, and does cutting screens and blue light before bed help sleep?
• The Energy Audit — How do you manage your energy across physical, emotional, mental, and spiritual dimensions?
• The Power Nap: Science and Practice — Do power naps actually work, and how do you nap without waking up groggy?
• The Power of Full Engagement, Made Practical — What is The Power of Full Engagement, and how do you manage energy instead of time?
• The Two-Process Model of Sleep — What are Process S and Process C, and how do they control when you sleep?
• The Wind-Down Routine: Engineering Your Path to Sleep — What should a wind-down routine include to actually improve sleep?
• Why We Sleep, Translated Into Practice — What does Why We Sleep by Matthew Walker actually teach you to do?
• Yoga Nidra & NSDR for Recovery — What is yoga nidra (NSDR), and does non-sleep deep rest actually work?