Sleep vs screens
Late Slack checks and algorithm feeds push bedtimes past midnight; snoring plus desk fatigue may be sleep apnea—not “just a heavy week.”
Shutdown buffer
30–60 minutes without work email and stimulating feeds before sleep. Phone charges outside arm's reach; alarm still works. Dim lights cue melatonin; cool bedroom beats app hacks.
Sleep duration targets
Most adults need 7–9 hours; chronic six-hour nights raise appetite, insulin resistance, and accident risk—including on commutes or late debugging sessions.
Apnea red flags
- Loud snoring, witnessed pauses, morning headaches.
- Daytime sleepiness despite “enough” hours in bed.
- Resistant hypertension or atrial fibrillation—ask about sleep study.
Treatment improves energy and often BP—willpower alone cannot fix airway collapse.
Shift and timezone reality
On-call rotations and global teams disrupt circadian rhythm—strategic naps, light exposure, and negotiated handoff windows beat heroics. Discuss melatonin timing with clinician if crossing zones often.
Workplace wellness context only—not diagnosis. Seek urgent care for emergency symptoms.