Journal
The LatePals Journal
Practical, honest reading for night owls, shift workers and everyone who is still up: sleep, body clocks, staying connected and staying safe online. Written by the LatePals team and based on published research.
Sleep
Caffeine after dark: how long it really lasts, and when to stop
That 4 p.m. coffee may still be in your system at midnight. How caffeine works, how much is in your drink, and a cut-off time that actually suits your night.
Sleep
Phones in bed: what the research actually says about screens and sleep
Blue light gets the blame, but it is rarely the main problem. Here is what really keeps late-night scrollers awake, and simple fixes that work.
Sleep
Awake at 3 a.m.? What actually helps (and what doesn't)
Waking in the night is normal. Lying there for hours isn't inevitable. Evidence-based tips for getting back to sleep, and signs it's time to see a doctor.
Sleep
The perfect power nap: how long, when, and how to wake up sharp
A 10-minute nap can beat a much longer one. What sleep research says about nap length, timing and grogginess, and how night workers can use naps safely.
Sleep
Social jetlag: why Monday morning feels like a long-haul flight
Staying up late on weekends and dragging yourself up on Monday shifts your body clock like crossing time zones. What social jetlag is and how to shrink it.
Sleep
Night owl or early bird? What your chronotype really means
Your preference for late nights or early mornings is partly written in your genes and shifts with age. The science of chronotypes, and how to live well with yours.
Still up? You're in good company.
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