allinlance — Sleep Naturally
An independent publication on sleep science. Peer-reviewed evidence, translated.
https://allinlance.com/
2026-06-04T00:00:00Z
Lance Wang
https://allinlance.com/about/
© 2026 allinlance · CC BY-NC 4.0 unless otherwise stated
White noise, pink noise, nature sounds — your brain treats them as different things
https://allinlance.com/blog/sound-mechanisms/
2026-06-04T00:00:00Z
2026-06-04T00:00:00Z
Lance Wang
An fMRI study shows natural soundscapes activate the parasympathetic nervous system; artificial noise activates the sympathetic. They are not the same kind of input.
Insomnia has four phases — and 90% of advice only addresses one
https://allinlance.com/blog/insomnia-phases/
2026-05-28T00:00:00Z
2026-05-28T00:00:00Z
Lance Wang
Spielman's 3P model (1987) divides insomnia into predisposition, precipitating event, and perpetuating habits — with acute, sub-chronic, and chronic phases that look and respond very differently.
You may be taking 10× too much melatonin
https://allinlance.com/blog/melatonin-dose/
2026-05-21T00:00:00Z
2026-05-21T00:00:00Z
Lance Wang
A 2024 meta-analysis of 26 trials puts melatonin's actual effect at 7 minutes shorter sleep latency and 8 minutes more total sleep. Common over-the-counter doses are 17–33× higher than what produces that effect.
3.8% vs 0% — your sleep app may be making your insomnia worse
https://allinlance.com/blog/orthosomnia/
2026-05-14T00:00:00Z
2026-05-14T00:00:00Z
Lance Wang
Rise users report sleep-related anxiety at 3.8%. Across nine non-tracking sleep apps with 7,767 reviews, the same complaint appears 0 times. The difference has a clinical name — orthosomnia.
Why a full day at the office wrecks your night
https://allinlance.com/blog/daytime-light/
2026-05-07T00:00:00Z
2026-05-07T00:00:00Z
Lance Wang
Indoor office light is roughly 200 lux. Outdoor sunlight is 100,000. That 500× gap is the largest input the body's clock receives — and it's the strongest predictor of how deep tonight's sleep will be.
When was the last time you woke up naturally?
https://allinlance.com/blog/natural-awakening/
2026-04-30T00:00:00Z
2026-04-30T00:00:00Z
Lance Wang
Waking up on your own translates into three physiological signals running to completion. Modern life cuts most of them in half.