The Wind-Down Routine: Engineering Better Nights
Sleep needs a runway. A practical blueprint for the last hour of your day: light, temperature, mental offloading, and the activities that reliably lower arousal.
Keira Holloway · · 4 min read
Sleep & Recovery
Better sleep, smarter recovery, and managing demanding schedules without burning out.
Sleep Habits That May Affect Daily Performance
Inconsistent schedules, weekend catch-up sleep, the bedtime scroll, and that nightcap all tax next-day performance. Here is what to fix first.
Keira Holloway · · 4 min read
Creating a Better Sleep Environment
Temperature, light, sound, and clutter shape your sleep more than most supplements ever will. Here is the evidence-based checklist for a bedroom that helps you fall and stay asleep.
Keira Holloway · · 4 min read
How to Fall Asleep Faster: 12 Techniques That Work in Under 20 Minutes
Twelve techniques, from cognitive shuffling to the military method, ranked by evidence and speed.
Keira Holloway · · 7 min read
Magnesium for Sleep: Does It Work and Which Type Is Best?
What studies show, which form works best, and the right dose, reviewed by a physician.
· · 8 min read
Why Quality Sleep Matters More Than Quantity
Sleep architecture, the cycles of deep and REM sleep, determines how restorative a night is. Why fragmentation hurts, how to gauge your own quality, and what improves it.
Keira Holloway ·
Travel Fatigue: What Causes It and What Helps
Why trips leave you wrecked even without time zones: dehydration, disrupted routines, sleep debt, and circadian misalignment, plus the evidence-based playbook for arriving functional.
Keira Holloway ·
Recovery Strategies for Active Adults
Sleep, protein, easy movement, and deloads, a strength coach ranks recovery strategies by evidence, and explains what changes about recovery as you age.
Keira Holloway ·
Managing Busy Schedules Without Burning Out
Burnout isn't caused by busyness alone but by unrecovered demand. A practical system for surviving packed seasons: load triage, recovery anchors, and the boundaries that hold.
Keira Holloway ·