Coffee, and when to stop
How long caffeine stays with you, and the cup at four o'clock that costs an hour of sleep.
33 minLights Low Letter
Lights Low, a weekly podcast about sleeping well
A short email every Tuesday with the new episode and one small thing to try that evening.
48K
Spotify followers12K
Instagram followers3.2K
subscribers1,200+
people helpedLatest episodes
A new episode every Tuesday evening on Spotify, Apple Podcasts and YouTube.
- Watch
WatchWriting tomorrow down so it stays on paper
A five-minute list before bed, and what it does to the thoughts that keep you awake.
27 min
WatchA walk after dinner, not a run
Why a slow twenty minutes outside after eating helps sleep more than a hard workout late at night.
31 min
Online course
My course
Course · 16 lessons
Sleep Again in Four Weeks
Sixteen short audio and video lessons, four a week, that change one evening habit at a time.
- How sleep works, in ten minutes
- Your wake-up time
- Light in the morning
- The last cup
- Two hours of dim light
- The list before bed
- When you wake at night
- Keeping it going
Hello, I’m Paulo
I live in Porto. For ten years I worked night shifts on a hospital ward, and I slept badly for most of them. When I moved to days I read everything I could about sleep and tried it on myself, one habit at a time.
Lights Low is what I learned, in half an hour a week: one evening habit per episode, what the research says about it, and how it went when I tried it. I record it in a closet lined with coats, which is the quietest room in the flat.