[
  {
    "id": "walker_2017",
    "title": "Walker, Why We Sleep (2017)",
    "topics": [
      "sleep architecture",
      "REM function",
      "memory consolidation",
      "caffeine half-life",
      "recovery non-linearity",
      "deep sleep",
      "alcohol",
      "sleep duration"
    ],
    "url": "https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325"
  },
  {
    "id": "shaffer_ginsberg_2017",
    "title": "Shaffer & Ginsberg, An Overview of Heart Rate Variability Metrics and Norms (2017)",
    "topics": [
      "HRV interpretation",
      "RMSSD",
      "SDNN",
      "autonomic function",
      "HRV variability",
      "recovery"
    ],
    "url": "https://www.frontiersin.org/articles/10.3389/fpubh.2017.00258/full"
  },
  {
    "id": "blume_2019",
    "title": "Blume et al., Effects of light on human circadian rhythms, sleep and mood (2019)",
    "topics": [
      "light exposure",
      "circadian rhythm",
      "morning light",
      "phase shifting"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/31534436/"
  },
  {
    "id": "nsf_age_recommendations_2015",
    "title": "Hirshkowitz et al., National Sleep Foundation sleep time duration recommendations (Sleep Health, 2015)",
    "topics": [
      "adult sleep need",
      "age-banded recommendations",
      "sleep duration",
      "bedtime"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/29073412/"
  },
  {
    "id": "czeisler_klerman_1999",
    "title": "Czeisler & Klerman, Circadian and sleep-dependent regulation of hormone release in humans (1999)",
    "topics": [
      "circadian phase anchoring",
      "morning light",
      "cortisol rhythm",
      "melatonin",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/10218041/"
  },
  {
    "id": "drake_2013_caffeine",
    "title": "Drake et al., Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed (2013, J Clin Sleep Med)",
    "topics": [
      "caffeine half-life",
      "caffeine",
      "sleep onset",
      "sleep duration"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/24235903/"
  },
  {
    "id": "stutz_2019_exercise_timing",
    "title": "Stutz, Eiholzer & Spengler, Effects of evening exercise on sleep — a systematic review (2019, Sports Medicine)",
    "topics": [
      "workout timing",
      "exercise timing",
      "sleep onset",
      "core temperature",
      "autonomic function"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/30374942/"
  },
  {
    "id": "ebrahim_2013_alcohol",
    "title": "Ebrahim, Shapiro, Williams & Fenwick, Alcohol and sleep: effects on normal sleep (2013, Alcohol Clin Exp Res)",
    "topics": [
      "alcohol",
      "REM function",
      "sleep architecture",
      "sleep fragmentation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/23347102/"
  },
  {
    "id": "harding_2019_winddown",
    "title": "Harding, Franks & Wisden, The temperature dependence of sleep (2019, Frontiers in Neuroscience)",
    "topics": [
      "sleep onset",
      "wind down",
      "core temperature",
      "circadian rhythm",
      "thermoregulation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/31105512/"
  },
  {
    "id": "mantua_spencer_2017_naps",
    "title": "Mantua & Spencer, Exploring the nap paradox (2017, Sleep Medicine)",
    "topics": [
      "nap",
      "napping",
      "sleep architecture",
      "recovery non-linearity",
      "afternoon dip"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/28645501/"
  },
  {
    "id": "wright_2013_natural_light",
    "title": "Wright et al., Entrainment of the human circadian clock to the natural light-dark cycle (2013, Current Biology)",
    "topics": [
      "morning light",
      "natural light",
      "circadian rhythm",
      "phase shifting",
      "light exposure"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/23910656/"
  },
  {
    "id": "hirshkowitz_2015_duration",
    "title": "Hirshkowitz et al., National Sleep Foundation's updated sleep duration recommendations (2015, Sleep Health)",
    "topics": [
      "adult sleep need",
      "sleep duration",
      "bedtime",
      "age-banded recommendations"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/29073412/"
  },
  {
    "id": "stein_friedmann_2005_alcohol",
    "title": "Stein & Friedmann, Disturbed sleep and its relationship to alcohol use (2005, Substance Abuse)",
    "topics": [
      "alcohol",
      "sleep fragmentation",
      "REM function",
      "sleep architecture"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/16531325/"
  },
  {
    "id": "kredlow_2015_exercise",
    "title": "Kredlow et al., The effects of physical activity on sleep — a meta-analytic review (2015, J Behavioral Medicine)",
    "topics": [
      "workout timing",
      "exercise timing",
      "sleep duration",
      "sleep onset"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/25596964/"
  },
  {
    "id": "chang_2015_screen_light",
    "title": "Chang, Aeschbach, Duffy & Czeisler, Evening use of light-emitting eReaders negatively affects sleep (2015, PNAS)",
    "topics": [
      "sleep onset",
      "wind down",
      "light exposure",
      "melatonin"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/25535358/"
  },
  {
    "id": "duffy_czeisler_2009_light_phase",
    "title": "Duffy & Czeisler, Effect of light on human circadian physiology (2009, Sleep Medicine Clinics)",
    "topics": [
      "morning light",
      "phase shifting",
      "circadian rhythm",
      "light exposure"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/20161220/"
  },
  {
    "id": "joffe_2013",
    "title": "Joffe et al., Nocturnal Hot Flashes Interrupt Objective Sleep — GnRH Agonist Model (2013)",
    "topics": [
      "hot flashes",
      "night sweats",
      "perimenopause",
      "menopause",
      "sleep fragmentation",
      "nocturnal awakenings",
      "sleep architecture"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/24293774/"
  },
  {
    "id": "freedman_roehrs_2006",
    "title": "Freedman & Roehrs, Effects of REM Sleep and Ambient Temperature on Hot Flash-Induced Sleep Disturbance (2006)",
    "topics": [
      "hot flashes",
      "night sweats",
      "REM function",
      "bedroom temperature",
      "thermoregulation",
      "menopause",
      "perimenopause"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/16837879/"
  },
  {
    "id": "moe_2004",
    "title": "Moe, Hot Flashes and Sleep in Women (2004)",
    "topics": [
      "hot flashes",
      "night sweats",
      "menopause",
      "perimenopause",
      "sleep fragmentation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/15556380/"
  },
  {
    "id": "xu_lang_2014",
    "title": "Xu & Lang, Subjective Sleep Disturbance and Menopause — Systematic Review and Meta-Analysis (2014)",
    "topics": [
      "menopause",
      "perimenopause",
      "sleep maintenance",
      "insomnia"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/24800878/"
  },
  {
    "id": "troia_2025",
    "title": "Troìa et al., Sleep Disturbance and Perimenopause — A Narrative Review (2025)",
    "topics": [
      "perimenopause",
      "menopause",
      "insomnia",
      "hot flashes",
      "obstructive sleep apnea",
      "hormone therapy"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/40094961/"
  },
  {
    "id": "perger_2019",
    "title": "Perger et al., Menopause and Sleep Apnea (2019)",
    "topics": [
      "obstructive sleep apnea",
      "menopause",
      "perimenopause",
      "sleep fragmentation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/31097176/"
  },
  {
    "id": "mccurry_2016",
    "title": "McCurry et al., Telephone-Based CBT-I in Perimenopausal Women with Hot Flashes — MsFLASH RCT (2016)",
    "topics": [
      "cbt-i",
      "perimenopause",
      "menopause",
      "hot flashes",
      "insomnia"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/27213646/"
  },
  {
    "id": "baker_2020",
    "title": "Baker et al., Temperature Regulation in Women — Effects of the Menstrual Cycle (2020)",
    "topics": [
      "menstrual cycle",
      "period",
      "wrist temperature",
      "body temperature",
      "thermoregulation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/33123618/"
  },
  {
    "id": "parry_1997",
    "title": "Parry et al., Temperature Circadian Rhythms During Menstrual Cycle and Sleep Deprivation (1997)",
    "topics": [
      "menstrual cycle",
      "period",
      "body temperature",
      "circadian rhythm",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/9104689/"
  },
  {
    "id": "goyal_2007",
    "title": "Goyal, Gay & Lee, Patterns of Sleep Disruption and Depressive Symptoms in New Mothers (2007)",
    "topics": [
      "postpartum",
      "parental sleep",
      "sleep fragmentation",
      "nocturnal awakenings"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/17505232/"
  },
  {
    "id": "kalogeropoulos_2022",
    "title": "Kalogeropoulos et al., Sleep Patterns and Intraindividual Variability in Mothers and Fathers at 6 Months Postpartum (2022)",
    "topics": [
      "postpartum",
      "parental sleep",
      "sleep fragmentation",
      "longest uninterrupted stretch",
      "nocturnal awakenings"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/35995543/"
  },
  {
    "id": "mcbean_montgomerydowns_2013",
    "title": "McBean & Montgomery-Downs, Timing and Variability of Postpartum Sleep and Daytime Performance (2013)",
    "topics": [
      "postpartum",
      "parental sleep",
      "sleep timing consistency",
      "sleep fragmentation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/24041725/"
  },
  {
    "id": "doan_2014",
    "title": "Doan et al., Nighttime Breastfeeding Associated with More Nocturnal Sleep at One Month Postpartum (2014)",
    "topics": [
      "postpartum",
      "breastfeeding",
      "parental sleep",
      "infant sleep",
      "night waking"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/24634630/"
  },
  {
    "id": "quin_2022",
    "title": "Quin et al., Perinatal Insomnia Disorder vs Sleep Disruption — Longitudinal Pregnancy to 2 Years Postpartum (2022)",
    "topics": [
      "pregnancy",
      "postpartum",
      "insomnia",
      "sleep maintenance"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/34989808/"
  },
  {
    "id": "senaratna_2023",
    "title": "Senaratna et al., Longitudinal Sleep Study in Pregnancy — First Trimester Cohort (2023)",
    "topics": [
      "pregnancy",
      "insomnia",
      "sleep efficiency"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/36767435/"
  },
  {
    "id": "gupta_2016",
    "title": "Gupta et al., Restless Legs Syndrome and Pregnancy — Prevalence, Pathophysiology, Treatment (2016)",
    "topics": [
      "restless legs",
      "pregnancy",
      "postpartum"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/26482928/"
  },
  {
    "id": "kondori_2020",
    "title": "Jahani Kondori et al., Management of Restless Legs Syndrome in Pregnancy and Lactation (2020)",
    "topics": [
      "restless legs",
      "pregnancy",
      "postpartum",
      "breastfeeding"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/32054396/"
  },
  {
    "id": "vadasz_2013",
    "title": "Vadasz et al., Intravenous Iron Sucrose for RLS in Pregnant Women with Low Ferritin (2013)",
    "topics": [
      "restless legs",
      "pregnancy"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/24012019/"
  },
  {
    "id": "vargas_lopezduran_2020",
    "title": "Vargas & Lopez-Duran, Cortisol Awakening Response After Sleep Deprivation (2020)",
    "topics": [
      "cortisol",
      "3am wakes",
      "sleep deprivation effects",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/29076400/"
  },
  {
    "id": "velazquezsanchez_dalley_2025",
    "title": "Velazquez Sanchez & Dalley, The Cortisol Awakening Response — Fact or Fiction? (2025)",
    "topics": [
      "cortisol",
      "circadian rhythm",
      "3am wakes"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/40297522/"
  },
  {
    "id": "mccullar_2024",
    "title": "McCullar et al., Altered Sleep Architecture Following Consecutive Nights of Presleep Alcohol (2024)",
    "topics": [
      "alcohol",
      "REM function",
      "slow wave sleep",
      "sleep architecture"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/38205895/"
  },
  {
    "id": "gardiner_2025",
    "title": "Gardiner et al., Effect of Alcohol on Subsequent Sleep — Systematic Review and Meta-Analysis (2025)",
    "topics": [
      "alcohol",
      "REM function",
      "sleep architecture",
      "sleep efficiency"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/39631226/"
  },
  {
    "id": "ferraciolioda_2013",
    "title": "Ferracioli-Oda et al., Melatonin for Primary Sleep Disorders — Meta-Analysis (2013)",
    "topics": [
      "melatonin",
      "sleep latency",
      "insomnia"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/23691095/"
  },
  {
    "id": "herxheimer_petrie_2002",
    "title": "Herxheimer & Petrie, Melatonin for Prevention and Treatment of Jet Lag — Cochrane Review (2002)",
    "topics": [
      "melatonin",
      "jet lag",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/12076414/"
  },
  {
    "id": "brown_2009",
    "title": "Brown et al., Melatonin and Its Relevance to Jet Lag (2009)",
    "topics": [
      "melatonin",
      "jet lag",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/19237140/"
  },
  {
    "id": "abbasi_2012",
    "title": "Abbasi et al., Magnesium Supplementation in Primary Insomnia in Elderly — Double-Blind RCT (2012)",
    "topics": [
      "magnesium",
      "insomnia",
      "sleep efficiency",
      "sleep latency"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/23853635/"
  },
  {
    "id": "yin_2017",
    "title": "Yin et al., Sleep Duration with All-Cause Mortality and Cardiovascular Events — Dose-Response Meta-Analysis (2017)",
    "topics": [
      "adult sleep need",
      "sleep duration",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/28889101/"
  },
  {
    "id": "huang_2022",
    "title": "Huang et al., Sleep Duration and Cardio-Cerebrovascular Disease — Dose-Response Meta-Analysis (3.8M participants) (2022)",
    "topics": [
      "adult sleep need",
      "sleep duration",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/36237900/"
  },
  {
    "id": "windred_2024",
    "title": "Windred et al., Sleep Regularity as a Stronger Predictor of Mortality Than Sleep Duration (2024)",
    "topics": [
      "sleep timing consistency",
      "social jetlag",
      "sleep duration",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/37738616/"
  },
  {
    "id": "arab_2024",
    "title": "Arab et al., Social Jetlag and Obesity — Systematic Review and Meta-Analysis (2024)",
    "topics": [
      "social jetlag",
      "sleep timing consistency",
      "chronotype"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/38072635/"
  },
  {
    "id": "vink_2001",
    "title": "Vink et al., Genetic Analysis of Morningness and Eveningness (2001)",
    "topics": [
      "chronotype",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/11763988/"
  },
  {
    "id": "biscontin_2022",
    "title": "Biscontin et al., Toward a Molecular Approach to Chronotype Assessment (2022)",
    "topics": [
      "chronotype",
      "circadian rhythm"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/35583112/"
  },
  {
    "id": "wu_2022_shiftwork",
    "title": "Wu et al., Shift Work and Health Outcomes — Umbrella Review of Meta-Analyses (2022)",
    "topics": [
      "shift work",
      "circadian rhythm",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/34473048/"
  },
  {
    "id": "wu_appleman_2015_cbti",
    "title": "Wu et al., CBT-I Comorbid with Psychiatric and Medical Conditions — Meta-Analysis (2015)",
    "topics": [
      "cbt-i",
      "insomnia",
      "sleep latency",
      "sleep efficiency"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/26147487/"
  },
  {
    "id": "dijk_1989",
    "title": "Dijk et al., Bright Morning Light Advances the Human Circadian System (1989)",
    "topics": [
      "morning light",
      "dawn simulator",
      "circadian rhythm",
      "melatonin"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/2912203/"
  },
  {
    "id": "shechter_2018",
    "title": "Shechter et al., Blocking Nocturnal Blue Light for Insomnia — Randomized Controlled Trial (2018)",
    "topics": [
      "blue light",
      "screen time",
      "insomnia",
      "melatonin"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/29101797/"
  },
  {
    "id": "figueiro_2011",
    "title": "Figueiro et al., Impact of Light from Computer Monitors on Melatonin Levels (2011)",
    "topics": [
      "blue light",
      "screen time",
      "melatonin"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/21552190/"
  },
  {
    "id": "baniassadi_2023",
    "title": "Baniassadi et al., Nighttime Ambient Temperature and Sleep in Community-Dwelling Older Adults (2023)",
    "topics": [
      "bedroom temperature",
      "thermoregulation",
      "sleep efficiency"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/37474050/"
  },
  {
    "id": "lovato_lack_2010",
    "title": "Lovato & Lack, Effects of Napping on Cognitive Functioning (2010)",
    "topics": [
      "naps",
      "sleep stages",
      "deep sleep"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/21075238/"
  },
  {
    "id": "yan_2024",
    "title": "Yan et al., Meal Timing and Sleep Quality — Chronobiological Perspectives (2024)",
    "topics": [
      "late meal",
      "sleep efficiency",
      "sleep latency"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/39088487/"
  },
  {
    "id": "chung_2020",
    "title": "Chung et al., Proximity of Meals to Bedtime and Sleep in Young Adults (2020)",
    "topics": [
      "late meal",
      "nocturnal awakenings"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/32295235/"
  },
  {
    "id": "besedovsky_2019",
    "title": "Besedovsky, Lange & Haack, The Sleep-Immune Crosstalk in Health and Disease (2019)",
    "topics": [
      "sleep deprivation effects",
      "sleep duration"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/30920354/"
  },
  {
    "id": "sawyer_2011_cpap",
    "title": "Sawyer et al., Systematic Review of CPAP Adherence Across Age Groups (2011)",
    "topics": [
      "obstructive sleep apnea"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/21652236/"
  },
  {
    "id": "tilley_empson_1978",
    "title": "Tilley & Empson, REM Sleep and Memory Consolidation (1978)",
    "topics": [
      "REM function",
      "REM rebound",
      "sleep stages"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/213132/"
  },
  {
    "id": "scullin_gao_2018",
    "title": "Scullin & Gao, Dynamic Contributions of Slow Wave Sleep and REM Sleep to Cognitive Longevity (2018)",
    "topics": [
      "slow wave sleep",
      "deep sleep",
      "REM function",
      "sleep architecture"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/31737466/"
  },
  {
    "id": "aap_2022_safesleep",
    "title": "American Academy of Pediatrics, Safe Sleep — Patient Care Resources (2022)",
    "topics": [
      "infant sleep",
      "parental sleep"
    ],
    "url": "https://www.aap.org/en/patient-care/safe-sleep/"
  },
  {
    "id": "menopause_society_education",
    "title": "The Menopause Society, Patient Education on Menopause and Sleep (2024)",
    "topics": [
      "menopause",
      "perimenopause",
      "hormone therapy",
      "hot flashes"
    ],
    "url": "https://www.menopause.org/for-women"
  },
  {
    "id": "nichd_safetosleep",
    "title": "NICHD Safe to Sleep, Ways to Reduce Baby's Risk of SIDS (2024-Reviewed)",
    "topics": [
      "infant sleep",
      "parental sleep"
    ],
    "url": "https://safetosleep.nichd.nih.gov/reduce-risk/reduce"
  },
  {
    "id": "nia_sleep_older_adults",
    "title": "NIA, Sleep and Older Adults (2024-Reviewed)",
    "topics": [
      "adult sleep need",
      "sleep duration",
      "insomnia",
      "sleep hygiene"
    ],
    "url": "https://www.nia.nih.gov/health/sleep/sleep-and-older-adults"
  },
  {
    "id": "cdc_adult_sleep_2024",
    "title": "CDC, About Sleep — Adult Recommendations and Health (2024-Reviewed)",
    "topics": [
      "adult sleep need",
      "sleep duration",
      "sleep hygiene"
    ],
    "url": "https://www.cdc.gov/sleep/about/index.html"
  },
  {
    "id": "cdc_faststats_adult_sleep",
    "title": "CDC FastStats, Sleep in Adults — BRFSS Insufficiency Data (2024-Reviewed)",
    "topics": [
      "adult sleep need",
      "sleep duration"
    ],
    "url": "https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html"
  },
  {
    "id": "nhlbi_sleep_deprivation",
    "title": "NHLBI, Sleep Deprivation and Deficiency (2022-Reviewed)",
    "topics": [
      "sleep deprivation effects",
      "sleep debt",
      "adult sleep need"
    ],
    "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation"
  },
  {
    "id": "nhs_insomnia_2024",
    "title": "NHS UK, Insomnia (2024-Reviewed)",
    "topics": [
      "insomnia",
      "sleep hygiene",
      "cbt-i",
      "sleep maintenance"
    ],
    "url": "https://www.nhs.uk/conditions/insomnia/"
  },
  {
    "id": "nhs_sleep_tiredness",
    "title": "NHS UK, Sleep and Tiredness — Self-Help (2024-Reviewed)",
    "topics": [
      "sleep hygiene",
      "sleep deprivation effects"
    ],
    "url": "https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/"
  },
  {
    "id": "mayo_insomnia_2024",
    "title": "Mayo Clinic, Insomnia — Symptoms and Causes (2024-Reviewed)",
    "topics": [
      "insomnia",
      "sleep maintenance",
      "nocturnal awakenings"
    ],
    "url": "https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167"
  },
  {
    "id": "harvard_sleep_mental_health_2021",
    "title": "Harvard Health, Sleep and Mental Health (2021)",
    "topics": [
      "sleep deprivation effects",
      "insomnia"
    ],
    "url": "https://www.health.harvard.edu/staying-healthy/sleep-and-mental-health"
  },
  {
    "id": "harvard_8_secrets",
    "title": "Harvard Health, 8 Secrets to a Good Night's Sleep (2023-Reviewed)",
    "topics": [
      "sleep hygiene",
      "evening exercise",
      "caffeine half-life",
      "alcohol"
    ],
    "url": "https://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep"
  },
  {
    "id": "sf_postpartum_insomnia",
    "title": "Sleep Foundation, Postpartum Insomnia — Sleep Tips for New Moms (2024-Reviewed)",
    "topics": [
      "postpartum",
      "parental sleep",
      "insomnia",
      "cbt-i"
    ],
    "url": "https://www.sleepfoundation.org/pregnancy/postpartum-insomnia"
  },
  {
    "id": "sf_menopause_sleep",
    "title": "Sleep Foundation, How Menopause Affects Sleep (2024-Reviewed)",
    "topics": [
      "menopause",
      "perimenopause",
      "hot flashes",
      "night sweats",
      "hormone therapy",
      "insomnia"
    ],
    "url": "https://www.sleepfoundation.org/women-sleep/menopause-and-sleep"
  },
  {
    "id": "sf_pregnancy",
    "title": "Sleep Foundation, Pregnancy and Sleep — Common Issues and Tips (2024-Reviewed)",
    "topics": [
      "pregnancy",
      "insomnia",
      "restless legs",
      "obstructive sleep apnea"
    ],
    "url": "https://www.sleepfoundation.org/pregnancy"
  },
  {
    "id": "sf_bedroom_temperature",
    "title": "Sleep Foundation, Best Temperature for Sleep (2025-Reviewed)",
    "topics": [
      "bedroom temperature",
      "thermoregulation",
      "sleep efficiency",
      "sleep hygiene"
    ],
    "url": "https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep"
  },
  {
    "id": "sf_alcohol",
    "title": "Sleep Foundation, Alcohol and Sleep (2024-Reviewed)",
    "topics": [
      "alcohol",
      "REM function",
      "sleep architecture",
      "obstructive sleep apnea"
    ],
    "url": "https://www.sleepfoundation.org/alcohol-and-sleep"
  },
  {
    "id": "sf_caffeine",
    "title": "Sleep Foundation, Caffeine and Sleep (2024-Reviewed)",
    "topics": [
      "caffeine half-life",
      "sleep hygiene",
      "sleep latency"
    ],
    "url": "https://www.sleepfoundation.org/caffeine-and-sleep"
  },
  {
    "id": "sf_cbti_overview",
    "title": "Sleep Foundation, Cognitive Behavioral Therapy for Insomnia — Overview (2025-Reviewed)",
    "topics": [
      "cbt-i",
      "insomnia"
    ],
    "url": "https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia"
  },
  {
    "id": "sf_melatonin",
    "title": "Sleep Foundation, Melatonin — Usage, Side Effects, and Safety (2024-Reviewed)",
    "topics": [
      "melatonin",
      "jet lag",
      "sleep latency"
    ],
    "url": "https://www.sleepfoundation.org/melatonin"
  },
  {
    "id": "sf_sleep_hygiene",
    "title": "Sleep Foundation, Mastering Sleep Hygiene (2025-Reviewed)",
    "topics": [
      "sleep hygiene",
      "sleep timing consistency",
      "naps",
      "bedroom temperature"
    ],
    "url": "https://www.sleepfoundation.org/sleep-hygiene"
  },
  {
    "id": "sf_circadian",
    "title": "Sleep Foundation, What Is Circadian Rhythm? (2025-Reviewed)",
    "topics": [
      "circadian rhythm",
      "morning light",
      "chronotype",
      "jet lag",
      "shift work"
    ],
    "url": "https://www.sleepfoundation.org/circadian-rhythm"
  },
  {
    "id": "baker_driver_2007",
    "title": "Baker & Driver, Circadian rhythms, sleep, and the menstrual cycle (2007)",
    "topics": [
      "menstrual cycle",
      "luteal phase",
      "circadian rhythm",
      "core temperature",
      "thermoregulation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/17383933/"
  },
  {
    "id": "dezambotti_2013",
    "title": "de Zambotti et al., Autonomic regulation across phases of the menstrual cycle and sleep stages (2013)",
    "topics": [
      "menstrual cycle",
      "luteal phase",
      "autonomic function",
      "HRV variability",
      "sleep stages",
      "sleep fragmentation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/23850226/"
  },
  {
    "id": "yang_2017_sedentary",
    "title": "Yang et al., Sedentary Behavior and Sleep Problems: a Systematic Review and Meta-Analysis (2017)",
    "topics": [
      "sedentary behavior",
      "physical activity",
      "insomnia",
      "sleep fragmentation"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/27830446/"
  },
  {
    "id": "borbely_2016",
    "title": "Borbely, Daan, Wirz-Justice & Deboer, The two-process model of sleep regulation: a reappraisal (2016)",
    "topics": [
      "sleep pressure",
      "two-process model",
      "sleep homeostasis",
      "circadian rhythm",
      "sleep onset"
    ],
    "url": "https://onlinelibrary.wiley.com/doi/10.1111/jsr.12371"
  },
  {
    "id": "kredlow_2015",
    "title": "Kredlow et al., The effects of physical activity on sleep: a meta-analytic review (2015)",
    "topics": [
      "physical activity",
      "exercise timing",
      "sleep onset",
      "sleep efficiency",
      "deep sleep",
      "sleep duration"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/25596964/"
  },
  {
    "id": "tietzel_2002_recuperative_value",
    "title": "Tietzel AJ et al., The recuperative value of brief and ultra-brief naps on alertness and cognitive performance (J Sleep Res, 2002)",
    "topics": [
      "nap",
      "napping",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/12220317/"
  },
  {
    "id": "belenky_2003_patterns_performance",
    "title": "Belenky G et al., Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study (J Sleep Res, 2003)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/12603781/"
  },
  {
    "id": "vandongen_2003_cumulative_cost",
    "title": "Van Dongen HP et al., The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation (Sleep, 2003)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/12683469/"
  },
  {
    "id": "czeisler_2003_quantifying_consequences",
    "title": "Czeisler CA et al., Quantifying consequences of chronic sleep restriction (Sleep, 2003)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/12749539/"
  },
  {
    "id": "vandongen_2004_systematic_interindividual",
    "title": "Van Dongen HP et al., Systematic interindividual differences in neurobehavioral impairment from sleep loss: evidence of trait-like differential vulnerability (Sleep, 2004)",
    "topics": [
      "adult sleep need",
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/15164894/"
  },
  {
    "id": "brooks_2006_brief_afternoon",
    "title": "Brooks A et al., A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? (Sleep, 2006)",
    "topics": [
      "nap",
      "napping",
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/16796222/"
  },
  {
    "id": "banks_2007_behavioral_physiological",
    "title": "Banks S et al., Behavioral and physiological consequences of sleep restriction (J Clin Sleep Med, 2007)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/17803017/"
  },
  {
    "id": "mccauley_2009_new_mathematical",
    "title": "McCauley P et al., A new mathematical model for the homeostatic effects of sleep loss on neurobehavioral performance (J Theor Biol, 2009)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects",
      "sleep homeostasis",
      "two-process model"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/18938181/"
  },
  {
    "id": "rupp_2009_banking_sleep",
    "title": "Rupp TL et al., Banking sleep: realization of benefits during subsequent sleep restriction and recovery (Sleep, 2009)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/19294951/"
  },
  {
    "id": "horne_2010_we_know",
    "title": "Horne JA et al., We know when we are sleepy: subjective versus objective measurements of moderate sleepiness in healthy adults (Biol Psychol, 2010)",
    "topics": [
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/20064579/"
  },
  {
    "id": "banks_2010_neurobehavioral_dynamics",
    "title": "Banks S et al., Neurobehavioral dynamics following chronic sleep restriction: dose-response effects of one night for recovery (Sleep, 2010)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/20815182/"
  },
  {
    "id": "hilditch_2017_review_short",
    "title": "Hilditch CJ et al., A review of short naps and sleep inertia: do naps of 30 min or less really avoid sleep inertia and slow-wave sleep? (Sleep Med, 2017)",
    "topics": [
      "nap",
      "napping",
      "sleep inertia"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/28366332/"
  },
  {
    "id": "mchill_2018_chronic_sleep",
    "title": "McHill AW et al., Chronic sleep curtailment, even without extended (>16-h) wakefulness, degrades human vigilance performance (Proc Natl Acad Sci U S A, 2018)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/29784810/"
  },
  {
    "id": "hilditch_2019_sleep_inertia",
    "title": "Hilditch CJ et al., Sleep inertia: current insights (Nat Sci Sleep, 2019)",
    "topics": [
      "nap",
      "napping",
      "sleep inertia"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/31692489/"
  },
  {
    "id": "schfer_2020_sleeps_impact",
    "title": "Schäfer SK et al., Sleep's impact on emotional recognition memory: A meta-analysis of whole-night, nap, and REM sleep effects (Sleep Med Rev, 2020)",
    "topics": [
      "REM function",
      "memory consolidation",
      "nap",
      "napping",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/32179376/"
  },
  {
    "id": "dutheil_2020_napping_cognitive",
    "title": "Dutheil F et al., Napping and cognitive performance during night shifts: a systematic review and meta-analysis (Sleep, 2020)",
    "topics": [
      "nap",
      "napping",
      "shift work",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/32492169/"
  },
  {
    "id": "yamazaki_2021_residual_differential",
    "title": "Yamazaki EM et al., Residual, differential neurobehavioral deficits linger after multiple recovery nights following chronic sleep restriction or acute total sleep deprivation (Sleep, 2021)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/33274389/"
  },
  {
    "id": "dutheil_2021_effects_short",
    "title": "Dutheil F et al., Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis (Int J Environ Res Public Health, 2021)",
    "topics": [
      "nap",
      "napping",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/34639511/"
  },
  {
    "id": "leong_2022_systematic_review",
    "title": "Leong RLF et al., Systematic review and meta-analyses on the effects of afternoon napping on cognition (Sleep Med Rev, 2022)",
    "topics": [
      "nap",
      "napping"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/36041284/"
  },
  {
    "id": "lvarezbueno_2022_napping_cognitive",
    "title": "Álvarez-Bueno C et al., Napping and cognitive decline: a systematic review and meta-analysis of observational studies (BMC Geriatr, 2022)",
    "topics": [
      "nap",
      "napping",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/36109701/"
  },
  {
    "id": "mesas_2023_daytime_napping",
    "title": "Mesas AE et al., Is daytime napping an effective strategy to improve sport-related cognitive and physical performance and reduce fatigue? A systematic review and meta-analysis of randomised controlled trials (Br J Sports Med, 2023)",
    "topics": [
      "nap",
      "napping",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/36690376/"
  },
  {
    "id": "fang_2023_association_between",
    "title": "Fang W et al., Association between napping and cognitive impairment: A systematic review and meta-analysis (Sleep Med, 2023)",
    "topics": [
      "nap",
      "napping",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/37776585/"
  },
  {
    "id": "banks_2024_longterm_influence",
    "title": "Banks S et al., Long-term influence of sleep/wake history on the dynamic neurobehavioural response to sustained sleep restriction (J Sleep Res, 2024)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/38059385/"
  },
  {
    "id": "yang_2024_nap_or",
    "title": "Yang YB et al., To nap or not? Evidence from a meta-analysis of cohort studies of habitual daytime napping and health outcomes (Sleep Med Rev, 2024)",
    "topics": [
      "nap",
      "napping"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/39153335/"
  },
  {
    "id": "zhou_2025_can_weekend",
    "title": "Zhou Y et al., Can weekend catch-up sleep repay the sleep debt? Balancing short-term relief with long-term risks (Sleep Breath, 2025)",
    "topics": [
      "recovery non-linearity",
      "sleep debt",
      "sleep deprivation effects",
      "sleep timing consistency",
      "social jetlag"
    ],
    "url": "https://pubmed.ncbi.nlm.nih.gov/41148489/"
  }
]