Field Notes
Everything I've tested, written down.
n=1 experiments, sleep science in plain English, and honest reads on the research. No hype, no miracle claims — just what survived contact with my own data.
How Risachi's Sleep Gummies Changed My Life (Yes — I Also Sell Them)
This is the most conflicted thing I'll ever write: a story about the product I'm paid to sell. So I'll tell it honestly, point you at the lab results, and beg you not to take my word for it.
Melatonin vs CBN: I Tracked 30 Nights of Each. Here's What Moved.
Two compounds, two completely different jobs. I ran both through my own tracker for a month each and matched what I felt against what the research actually claims.
The Wonders of Alpha-Lipoic Acid
ALA is a genuinely remarkable molecule — a 'universal antioxidant' your own body makes that even recharges other antioxidants. Here's why it earns a spot in my stack.
How I'd Shop for a CBN Sleep Gummy (From Someone Who Sells Them)
A buyer's checklist with my thumb off the scale: dose transparency, a real COA, no melatonin if you don't want it, and the red flags that should make you put the bottle down.
NAC: The Cheap, Proven Antioxidant I Won't Go Without
NAC is one of the most versatile, well-established compounds in my cabinet — a decades-old drug your body turns into glutathione, its master antioxidant. Here's why it earns a permanent spot in my stack.
In the lab — coming soon
I Thought 'Forever Chemicals' Were Wellness Panic. Then I Read the EPA.
PFAS sounded like influencer fear-mongering to me — until I went to the actual government sources. They're real, they're in your blood, and the agencies are not being subtle about it.
What Your HRV Score Actually Tells You (and What It Doesn't)
Your tracker hands you a heart-rate-variability number every morning and acts like it's a grade. It's useful — but only if you stop comparing it to anyone else's.
How Late Is Too Late for Coffee? The 6-Hour Rule, Tested
Caffeine has a ~5–6 hour half-life, so your afternoon coffee is still half in your system at bedtime. A clean trial found it wrecks sleep even when you can't feel it. Here's the honest cutoff.
Why You Wake Up at 3 AM (and the Four Things That Fixed It for Me)
Middle-of-the-night waking has a short list of usual suspects — blood sugar, alcohol, temperature, and a stressed-out nervous system. Here's how I worked through mine.
Creatine for Sleep? Not Really — but This One Study Is Wild
Creatine won't help you sleep. But a 2024 study found a single big dose blunted the cognitive hit of a sleepless night — a different, stranger, and more interesting thing.
I Started Getting Morning Light on Purpose. Here's Why I Keep Doing It.
It's the most low-tech sleep lever I've got, it costs nothing, and the research behind it is some of the least hand-wavy in this whole space. You just have to go outside.
The Bedroom Temperature Experiment: 18 Nights, One Thermostat
Thermoregulation might be the most underrated sleep lever there is. I moved the thermostat in 1-degree steps and let my tracker pick the winner.
Magnesium for Sleep: What I Found Digging Past the Hype
It's the internet's favorite sleep supplement, and the evidence is thinner than the marketing suggests. Here's the honest state of it, plus how the forms actually differ.
CBN vs CBD for Sleep: What I Feel vs What the Research Says
The two get blended together constantly. They're not the same molecule and they don't do the same thing at night. Here's where the evidence is — and where it isn't.
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