The Dioboo blog
Short articles about what happens between the moment your body gets tired and the moment you actually fall asleep.
Sleep, breathing, evening anxiety. I write when I have something useful to say.
Why can't I put my phone down at night?
If you're in bed with your phone at 1 AM despite being exhausted, it's not a discipline issue. There's no clear gesture to close the day.
How can I stop scrolling in bed (without guilt)?
You go to bed, you pull out the phone for "just five minutes", it's 1:30 AM. Four levers that actually work to break the loop, without the self-flagellation.
What is a minimalist evening ritual?
An evening routine is a checklist: tea, meditation, journaling, reading. A minimalist ritual is the opposite: a single short, calm gesture that ends.
Why can't I sleep when I'm tired?
Body says stop, mind refuses. That's cognitive fatigue without sleep fatigue. Here's the difference and what actually works when sleep doesn't come.
Evening anxiety: why the mind races at bedtime
During the day you cope, at night everything piles on at once. It's not a bug, it's a mechanism. Four concrete levers to break the cycle.
Sleep-onset insomnia: what's really happening in your head
45 minutes in bed, everything set up right, and sleep doesn't come. The three mechanisms at play and how to step out of the loop.
Heart coherence: what it is, how it works, how long it takes
The short version, no coaching, no mysticism. Definition, physiological mechanism, the 365 protocol, and how long until you feel an effect.
Heart coherence to calm a panic attack
How heart coherence cuts a panic attack by activating the parasympathetic system. Mechanisms, emergency protocol, and mistakes to avoid.
Heart coherence against mental fog
You stare at the screen and can't get started. Mental fog is tied to a nervous system imbalance. Here's how to cut it in 5 minutes.
Heart coherence to refocus when you're scattered
14 tabs open, 3 conversations in parallel, a meeting in 20 minutes. How 5 minutes of heart coherence brings attention back to a single task.
Heart coherence to fall asleep: what it changes
Falling asleep isn't a decision, it's a physiological transition. Here's how heart coherence triggers that switch, and the right rhythm.
Heart coherence and chronic stress: what the studies say
The honest version: what's solidly demonstrated by research, what's likely, what's not demonstrated. No hype.
Heart coherence morning vs evening: which one for what?
Morning for the day, midday for the afternoon, evening for sleep. How to choose if you're only doing one.
Heart coherence vs 4-7-8 breathing: which one to choose?
Two different techniques for two different uses. Why I recommend heart coherence in 80% of cases.
Best free breathing apps without subscription (2026)
2026 selection of apps with a real, usable free version. No disguised paywall.
Breathing apps without a coach voice
The coach's soft voice irritates instead of calming you. You're not alone. Selection of silent apps and why this format works for some.
Meditation apps to fall asleep: 2026 selection
Guided meditation, ambient sounds, sleep stories, silent breathing: the difference between these approaches and the 2026 selection by family.
Heart coherence: dedicated app or classic kitchen timer?
Dedicated app or kitchen timer for heart coherence. Here's the real difference and when one wins over the other.
Why do meditation apps keep you awake?
You install an app to sleep better, you end up scrolling meditations at midnight. Not a personal failure, it's the design. The 5 mechanics behind it.
Calm tech: apps designed to be left
A philosophy that pushes back on the attention economy. Principles, examples, and how to evaluate an app today.
Why does breathing in silence (without a guiding voice) work for some?
For some, the coach voice irritates more than it calms. Here's the neurological profile of people for whom silence works better.
More articles are coming. I'm currently writing about heart coherence, evening anxiety, and the rituals that actually help end the day.