Blog
Notes on mornings
What the research actually says about waking up, exercise timing and building a habit that survives — including where the evidence does not support the popular story.
- Research
Your alarm sets your schedule. Light sets your clock.
An alarm decides when you open your eyes. What decides whether your body agrees is the light you get in the following hour — and indoor lighting barely registers.
27 August 2026 · 6 min read
- Research
The weekend lie-in has a name, and a cost
About 70% of working people carry a permanent two-hour time-zone shift between their weekdays and weekends. Chronobiologists call it social jetlag.
26 August 2026 · 7 min read
- Behaviour
How long until a morning workout stops being a decision?
Not 21 days. The real study found a median of 66 — and a range wide enough to explain why most habit advice fails you.
25 August 2026 · 6 min read
- Research
Is the snooze button actually bad for you?
A 2024 sleep-lab study put habitual snoozers on polysomnography and tested them. The result is not what wake-up apps usually claim.
24 August 2026 · 6 min read
- Research
Sleep inertia: the half hour where you are not really awake
The grogginess after an alarm is a measurable state with a name. Here is what is known about it, and what is still only a hypothesis.
22 August 2026 · 7 min read
- Research
Does it matter what time of day you exercise?
The largest review of exercise timing looked at 35 studies and 17,259 people. Its conclusion is not the one the internet keeps repeating.
20 August 2026 · 6 min read