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# This Week In Lights Out: Four Issues, One Pattern
- URL: https://lights-out.ghost.io/this-week-in-lights-out-aug-28/
- Published: 2026-08-29T00:30:40.000Z
- Updated: 2026-08-29T00:30:39.000Z
- Description: Caffeine timing, chamomile doses, the sleep stage behind anxiety, and a diagnosis almost no woman is offered. Plus one thing to do this weekend.
- Author: Claire Ashton
- Tags: Week In Review

| Four issues went out this week, and I did not plan the shape they made. Every one of them landed on something outside you, and not a single one asked you to try harder. If you read nothing else before the weekend, read the four cards below. Each one is the piece worth keeping. THE WEEK IN FOUR CARDS MONDAY The 2pm coffee is still in your bloodstream at midnight. Set your last caffeine at 2pm and let a five to six hour half-life finish the job while you are still awake to notice. [READ THE ISSUE](https://lights-out.ghost.io/caffeine-half-life-sleep/) TUESDAY Your bedtime chamomile holds a rounding error of the dose. The trial that worked used a 400 mg standardised extract, and a teabag was never in it. [READ THE ISSUE](https://lights-out.ghost.io/chamomile-apigenin-sleep-dose/) WEDNESDAY One bad night lifts anxiety by 30 percent. Five minutes writing out the next day had young volunteers asleep nine minutes sooner, which is the cheapest thing I wrote about all week. [READ THE ISSUE](https://lights-out.ghost.io/deep-sleep-anxiety-connection/) THURSDAY Nine out of ten women with sleep apnea never find out. Ask for a home sleep apnea test by name, because that word may not arrive in the room any other way. [READ THE ISSUE](https://lights-out.ghost.io/sleep-apnea-women-undiagnosed/) Four separate subjects, and the same answer sitting under all of them. The fixing was never the hard part. Knowing what to fix was. If you only do one thing, ask for the home apnea test. Nothing else here changes as much. WEEKEND CHALLENGE Two nights, two numbers, written down. Saturday and Sunday, note the time of your last caffeine and how many times you surfaced in the night. Two numbers beat two years of guessing, and they give you something concrete to hand a doctor instead of a feeling. QUICK QUESTION Did you try any of this week's hacks? [YES](mailto:Claire%20Ashton%20%3Cmeloucou@gmail.com%3E?subject=Yes%20-%20I%20Tried%20One&body=Yes%2C%20here%20is%20the%20one%20I%20tried.) [NO](mailto:Claire%20Ashton%20%3Cmeloucou@gmail.com%3E?subject=No%20-%20Not%20Yet&body=No%2C%20not%20yet.) Sleep well,Claire Ashton |
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