Blog
Sleep guides, with sources
Short articles that pair with our tools. Every one links to the guidelines or studies it uses.
Baby and toddler sleep
All baby and toddler sleep →- Baby and toddler sleep Baby sleep regression: ages, signs and what helps What parents mean by sleep regression, the ages most often mentioned, and calm ways to cope.
- Baby and toddler sleep Baby wake windows by age: what the ranges really mean How long babies are usually comfortable awake between sleeps, why the numbers vary so much, and how to use them gently.
- Baby and toddler sleep Safe sleep for babies: the basics every parent should know A short checklist for a safe sleep space, based on guidance from the American Academy of Pediatrics.
- Baby and toddler sleep Sharing the night with a newborn: how to protect one long stretch each A simple way for two parents to split the night so each gets an unbroken block of sleep, with safety reminders.
Kids’ sleep
All kids’ sleep →- Kids’ sleep Bedtime countdowns: helping children understand 'nearly time for bed' Why a visual countdown helps young children accept bedtime, and how to use one calmly.
- Kids’ sleep How to build a calm bedtime routine for kids A simple, repeatable wind-down that helps children and parents know what comes next.
- Kids’ sleep Bedtime stories: making reading part of a calm bedtime Why a short, quiet story works so well in a routine, and how to choose and read one.
- Kids’ sleep Counting sleeps: a simple way for children to wait for big days Why children understand 'sleeps' better than days, and how to use a sleeps countdown for birthdays, holidays and trips.
- Kids’ sleep How much sleep does my child need? Recommended hours of sleep for babies, toddlers, school-age children and teens, and how to turn them into a bedtime.
- Kids’ sleep Night lights for kids: choosing a gentle glow What kind of night light is calm for children, and how to use a screen as a temporary night light safely.
- Kids’ sleep Sleep reward charts: do sticker charts help kids go to bed? How to set up a simple sticker chart for bedtimes, what goal to choose and how to keep it positive.
Teen sleep
All teen sleep →- Teen sleep Exam-week sleep: why all-nighters backfire Why protecting sleep during exams usually beats cramming through the night, and how to plan the week.
- Teen sleep Exam-week study and sleep plan: protect sleep first How to fit study blocks around protected sleep, and what to do the night before an exam.
- Teen sleep Screens and sleep: why a phone curfew helps Why bright screens near bedtime can make winding down harder, and how to set a curfew that sticks.
- Teen sleep Why teens fall asleep late (and what helps) Teen body clocks shift later. Here is what experts say and what families can do.
Adult sleep
All adult sleep →- Adult sleep What time should I set my alarm? Waking at the end of a cycle How to pick an alarm time when you go to bed now or at a set hour, and why odd-looking times can feel better.
- Adult sleep Body scan relaxation: a gentle way to switch off at night How a body scan works, how to do one in bed, and what to do if your mind wanders.
- Adult sleep Breathing exercises for sleep: 4-7-8, box and slow breathing Three simple breathing patterns to help you unwind, and how to practise them safely.
- Adult sleep Caffeine and sleep: when to have your last cup How caffeine can affect sleep hours after you drink it, and how to choose a sensible cutoff time.
- Adult sleep Lark, owl, bear or fox: what is your chronotype? What a chronotype is, why people differ, and how to plan your day around yours.
- Adult sleep How to check your sleep quality (and when to see a doctor) The habits, symptoms and warning signs worth noticing, and what a self-check can and cannot tell you.
- Adult sleep How to keep a sleep diary (and what to look for) A simple way to log your nights for a week, spot patterns and share them with a doctor.
- Adult sleep How to nap well How long to nap, when to nap, and how to avoid waking up groggy.
- Adult sleep How long should a nap be? 10, 20, 30 or 90 minutes What each nap length does, and how to choose one that fits your day without hurting your night.
- Adult sleep Sleep cycles explained (and how accurate the 90-minute rule is) What happens during a night of sleep, what a cycle is, and why 90 minutes is an average rather than a rule.
- Adult sleep White, pink and brown noise: do sleep sounds help? What white, pink and brown noise are, who finds them helpful, and how to use sleep sounds safely.
- Adult sleep A wind-down routine that works: the last 30 minutes before bed How to build a simple, repeatable evening routine, and how to use a countdown to keep to it.
Special situations
All special situations →- Special situations Daylight saving time and sleep: easing into the clock change How to prepare yourself and your children for the clock change, in small steps.
- Special situations Jet lag: how to adjust faster Planning tips from the CDC for crossing time zones, with a focus on light, timing and sleep.
- Special situations Plan your jet lag recovery: a day-by-day approach How to shift sleep and light before and after a flight, and which direction is harder.
- Special situations Shift work and sleep: simple ways to protect your rest What the evidence says about naps and schedules for people who work nights or rotating shifts.
Sleep myths
All sleep myths →Guides and tools together
Find the guide for each tool
Adults
- Sleep cycles explained (and how accurate the 90-minute rule is)
- What time should I set my alarm? Waking at the end of a cycle
- How long should a nap be? 10, 20, 30 or 90 minutes
- How to nap well
- Myth: you can catch up on sleep at the weekend
- Caffeine and sleep: when to have your last cup
- Myth: everyone needs exactly eight hours of sleep
- Lark, owl, bear or fox: what is your chronotype?
- How to check your sleep quality (and when to see a doctor)
- How to keep a sleep diary (and what to look for)
Fall asleep
Babies
Kids
- How much sleep does my child need?
- How to build a calm bedtime routine for kids
- Sleep reward charts: do sticker charts help kids go to bed?
- Bedtime countdowns: helping children understand 'nearly time for bed'
- Counting sleeps: a simple way for children to wait for big days
- Night lights for kids: choosing a gentle glow
- Bedtime stories: making reading part of a calm bedtime
Teens
Special situations
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.