Sleep guides
Clear explanations, based on sleep science, to understand and improve your nights.
How many hours of sleep do you need, by age?
Official sleep duration recommendations by age: infant, child, teen, adult, senior.
Understanding sleep cycles
Light, deep, REM sleep: how sleep cycles work and why they determine wake-up quality.
Why am I tired when I wake up, even after a full night
Sleep inertia explains why you can feel tired even after 8 hours of sleep.
What's the ideal nap duration?
10, 20 or 90 minutes: the science behind ideal nap length.
How to repay your sleep debt
Concrete, gradual strategies to make up a sleep deficit.
Sleep hygiene: the routines that really make a difference
Validated sleep hygiene principles for better sleep.
Screens and blue light: what they do to your sleep
How screens and blue light delay sleep, and practical steps to reduce their impact in the evening.
What's the ideal bedroom temperature for sleep?
The optimal room temperature for falling asleep and staying asleep, and how to adjust it.
Exercise and sleep: timing matters
How physical activity improves sleep quality, and the best time of day to exercise.
Diet and sleep: what to eat (and avoid) in the evening
Foods and drinks that help or hurt your sleep, and the best evening eating window.
Daylight saving time: adjusting your sleep schedule
How to prepare your body clock for the clock change, forward or backward, with minimal disruption.
Snoring and sleep apnea: what's the difference?
The difference between simple snoring and sleep apnea, warning signs, and when to see a doctor.
Weekend sleep debt: the hidden cost of "social jetlag"
Why sleeping in on weekends doesn't fully repay your sleep debt, and what to do instead.
Best mattress firmness for your sleep position
How to choose a mattress firmness based on whether you sleep on your back, side, or stomach.
Best pillow for sleep, by position
Pillow height and firmness by sleep position, to keep your neck and spine aligned.
Melatonin: what it does, and what it doesn't
How melatonin supplements work, typical dosages, and who should be cautious.
Best mattress for back, hip and shoulder pain
How mattress firmness and material relate to back, hip and shoulder pain by sleep position, and when to see a doctor.
When to replace your mattress or pillow
Typical mattress and pillow lifespan, visible signs of wear, and health reasons to replace them sooner.
Anti-snoring products: what actually works
Nasal strips, mandibular advancement devices, anti-snore pillows and humidifiers: what has real evidence behind it, and when snoring needs a doctor.
Sleep for night-shift workers, nurses and drivers
Practical strategies to protect daytime sleep, time caffeine and naps, manage light exposure, and drive safely after a night shift.