About Bedroom Lifestyle Age Science Login Register

Sleep Timing & Duration

Sleeping During the Day: Is it OK?

The good news about napping—and the downsides of nodding off mid-day.   Sneaking in some sleep midday is linked to a long list of benefits, including improved mood, better memory, reduced fatigue, and even lowered blood pressure. In addition, while your body clock is set to help you feel alert in the morning and sleepy in the evening, it’s also programmed to make you feel naturally tired mid-afternoon, and a nap has been shown as the best way to cope with this fatigue. That said, naps aren’t for everyone. Some people wake up from an afternoon snooze feeling groggier than they did before they fell asleep, and for others, napping can interfere with the quality…

What are Considered "Normal" Sleep Habits?

  Learn what to expect during sleep. It’s a common question that most people ponder when it comes to sleep: “Am I normal?” Well, there’s no one way that every person is supposed to sleep. (For instance, some people require fewer total hours of sleep than others to function optimally.) But these are some signs that you’re on the right track. You’re Getting Seven to Nine Hours Per Night. The number of hours of sleep that a person needs each night can vary depending on age, lifestyle, and other factors. But if you find yourself sleeping for seven to nine hours per night, then you’re a-okay.? If you’re sleeping less or more than that and you don’t…

When Kids Should Go to Bed - Based on Age

How your child’s age impacts the amount of sleep that he or she needs It can be tough to figure out exactly how much sleep your kid needs and when he or she should go to sleep, especially because your child’s slumber needs will change as he or she gets older. In other words, what worked perfectly at two months of age might fail at three months! Check out this quick guide to get a ballpark sense of how much sleep your kid needs. And keep in mind that there’s no one-size-fits all solution—each child is different. Newborns (up to three months): 14 to 17 hours Infants (four to 11 months): 12 to 15 hours Toddlers (one to two):…

Sleep: How Do You Know Enough Is Enough?

  Making sure your children get enough quality sleep is a priority for the whole family. One of the most common questions I get asked as a pediatric sleep psychologist is “how much sleep does my child need?”  The National Sleep Foundation recently updated their recommendations for sufficient sleep duration across development. These numbers often send parents into a panic when they think their child is not obtaining sufficient sleep.  Adults, on the other hand, can usually tell you how much sleep they need, but then tell you how much they can get by on. The latter is dangerous as deficient sleep is known to cause significant problems, including negative mood, impaired performance, significant health issues, and…

Healthy Habits: Prioritizing Sleep

  Make sleep a key part of your daily routine to maximize the benefits of your zzz’s. As we begin the new year, many of us desire to make a fresh, healthy start to the year. So, we all make New Year’s Resolutions to change our lives for the better. Unfortunately, by mid-January, many of these resolutions remain unfulfilled or broken. How can we effectively harness the optimism and motivation we feel with the change of the calendar year? Research on how we create and break habits suggests that we need to target areas of our lives that have become automatic. Harness the Power of Habit As Charles Duhigg said in The Power of Habit: Why We Do What…

Does Sleeping Longer or Shorter Impact Your Weight?

The surprising connection between hours clocked sleeping and what the scale says Not getting enough sleep on a regular basis won’t just make you tired—it will also likely cause your weight to rise. In fact, people who sleep for less than five hours a night are almost a third likelier to gain weight (30 pounds over the course of 16 years) than those who get seven hours of shut-eye a night. What’s the Connection? There are actually a lot of factors at play here. One is that a lack of sleep can affect the way your body regulates appetite, making you hungrier than you would be if you were well-rested. Specifically, your body gets a boost in…

How to Get on a Sleep Schedule

Follow a regular schedule to live a happier, healthier life. Erratic sleep patterns can leave you feeling out of whack, so a regular sleep schedule may be exactly what you need. Just a few adjustments to your daily routine can help you go to bed and wake up at the same time every day. These tips will help you take control of your internal clock. Be Consistent. Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep in for more than an hour or two, tops, on Saturdays and Sundays so that you can stay on track. That way, your body’s internal clock—also called…

How to Fall Asleep Fast

Don’t let tossing and turning rob you of the shut-eye you need. You know a good night’s sleep is the key to a happy and well-rested tomorrow. And getting enough shut-eye can help you drive more safely, maintain a healthy weight, and even lower your risk for heart disease and diabetes. But if you’re stuck in a cycle of tossing and turning—and then start stressing about the fact that you’re tossing and turning—it’s all too easy to feel frustrated. Not so fast: With these tips you’ll be snoozing within minutes of your head hitting the pillow. Set a Routine. If you get up early one morning and then sleep in the next, it can be…

How Many Hours of Sleep Do You Need?

Learn how to figure out your particular magic number. Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults, that’s true. However, there is (unfortunately!) no one-size-fits-all answer. Many factors (like age, your body’s base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt) play a role in establishing your particular “magic number.” As you age, your sleep needs change — older adults may need less sleep, seven to eight hours after age 65, for example, than their  younger counterparts. Sleep needs are individual, and change as you age. Newborns,…

Teenagers and Sleeping In: How Long is Too Long?

Find out when sleeping in is normal—and when it is a red flag. The unfortunate truth is that most teens need far more slumber than they are getting: The recommended amount of shut-eye for children ages 14 to 17 is eight to 10 a night, but most rack up just seven-and-a-half hours a night. That’s one to two hours of sleep deprivation, on average, every night, which can lead to major sleep debt and wreak havoc on a teen’s mental and physical health. A hectic schedule and staying up until the wee hours doing homework, watching Netflix, or texting friends is sometimes partly to blame, but a teen’s internal body clock or circadian rhythm…