Field notes
Short, sourced notes on the patterns behind the four trails, and what to change first. Each one ends at the trail guide that gives you the specific version.
The Sleep Trail
- Dozing off on the sofa: why the evening nap can cost you the nightA little doze after dinner feels harmless, then bedtime arrives and sleep is slow to come. Here is what sleep specialists say about late naps, how long and when a nap works better, and a few things to try first.
- Why a warm room keeps you awake, and what to change firstLying awake because the room feels stuffy is common and has an ordinary cause: your body needs to cool down to sleep. Here is how that works, what makes it harder, and three habits to try first.
Tired but wired: why you can't switch off when you're exhaustedExhausted all evening, then wide awake the moment your head touches the pillow. Here is why the two feelings arrive together, what tends to make it worse, and the habits worth trying before anything else.
Why you wake at 3am, and what to change firstWaking in the small hours is common and usually has an ordinary cause. Here is what is going on, what tends to make it worse, and the two habits worth trying before anything else.
The Stress Trail
Why stress sends you to the snack cupboard, and what to change firstReaching for something sweet or salty on a hard day has a reason. Here is what is behind it, what makes it stronger, and three habits worth trying before anything else.
Why Sunday nights feel bad, and what to change firstThe dip in mood that arrives on Sunday evening is common and has ordinary causes. Here is what is behind it, what makes it heavier, and three habits worth trying before anything else.
The end-of-day list: five minutes for a mind that will not switch offA racing mind at night is usually unfinished business looking for somewhere to live. Writing tomorrow's list before bed gives it one. What the research found, and how to do it so it works.
The Gut Trail
Why your gut slows down when you travel, and what to change firstA few days away and things stop moving. Here is why a trip throws your gut off its rhythm, and the small habits that help it keep up.
Bloating after meals: what is usually behind it, and what to change firstFeeling puffy and full after eating is one of the most common things people notice about their gut. It usually comes down to swallowed air, fermentation and pace, and the first changes worth trying are small ones.
Fibre: how much, from what, and how fast to add itMost people get about half the fibre they need. Here is the number, the foods that get you there without a supplement, and the one mistake that turns more fibre into more bloating.
The Energy Trail
- Why you wake up groggy, and what to change firstThat foggy, heavy stretch right after the alarm has an ordinary name and ordinary causes. Here is what is behind it, what makes it longer, and three habits worth trying before anything else.
Why coffee stops working, and what to change firstThe same cup gives less lift over time, the afternoon brings a crash, and late caffeine quietly thins out your sleep. Here is how those three connect, and the order to change things in.
The 3pm slump: what is behind it, and what to change firstThe afternoon dip is built into your body clock, but its size is not. Lunch, light, sleep debt and caffeine timing all set it. Here is what each one does and the order to change them in.