How to Wake Up Earlier: A 2-Week Plan That Works With Your Body Clock
Moving your wake-up time 15 minutes every few days, getting morning light and keeping weekends steady is the most reliable way to become an earlier riser.
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Which US States Sleep the Least? Short Sleep by State, Ranked
Hawaii has the highest share of adults sleeping less than 7 hours (45.6%), Minnesota and Vermont the lowest (29.6%). See all 50 states, ranked, from CDC data.
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How Many Naps Does a Baby Need? Nap Schedule by Age (4 Months to 3 Years)
Most babies take 3 naps at 4–6 months, 2 naps from about 7 months, and 1 nap from 12–18 months. Here are typical nap schedules, total sleep and bedtimes by age.
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Do Screens Before Bed Really Hurt Your Sleep? What the Research Shows
In a Harvard lab study, reading on an iPad for 4 hours before bed delayed sleep by about 10 minutes and reduced REM sleep. Here is how much screens matter, and what helps.
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Is It Bad to Exercise Before Bed? What 23 Studies Found
A review of 23 studies found evening exercise doesn’t harm sleep, and slightly increases deep sleep. The exception: vigorous workouts ending within an hour of bedtime.
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Alcohol and Sleep: Why a Nightcap Makes Your Sleep Worse
In data from 4,098 people, moderate drinking cut the body’s overnight recovery by 24%, and heavy drinking by 39%. Here is what alcohol does to each part of the night.
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What Is the Best Room Temperature for Sleep?
Around 65°F (18°C) is the most commonly recommended bedroom temperature, within a range of about 65 to 68°F. Here is why a cool room helps you sleep, and what to do in a heatwave.
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Night Shift Sleep Schedule: When to Sleep for 12-Hour and 8-Hour Night Shifts
Sample sleep schedules for 7 PM–7 AM, 11 PM–7 AM and rotating night shifts, with naps, caffeine cut-offs and tips for switching back to days off.
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How Long Does Jet Lag Last? Days to Recover for Popular Routes
Your body clock adjusts about 1 hour a day after flying east and 1.5 hours a day after flying west. Here is how long jet lag lasts on popular routes, and how to shorten it.
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Does Melatonin Work? What the Evidence Says (and How Much Is Really in Your Gummies)
On average, melatonin helps people fall asleep about 7 minutes faster. It is more useful for jet lag and body clock problems, and a 2023 study found most gummies are mislabelled.
