Why Sleep Matters
Adults need 7-9 hours per night. Children need even more sleep for healthy development[1]. Chronic sleep deprivation is linked to obesity, diabetes, cardiovascular disease, and mental health issues.
Blue Light and Screens
Warning: Blue light from electronic devices affects circadian rhythms and melatonin production[2][3].
Circadian rhythmⓘ
Melatoninⓘ
Screen time before bed is associated with worse sleep quality[6][7].
Practical advice:
- Avoid screens 1-2 hours before bed
- Use night mode/blue light filters if you must use devices
- Keep phones out of the bedroom
Sleep Hygiene Tips
Temperature
A cooler environment promotes better sleep[8] – your body needs to drop its core temperature to initiate sleep.
Consistency
A regular sleep schedule is important for sleep quality[9] – going to bed and waking at the same time, even on weekends.
Caffeine
Caffeine negatively affects sleep quality[10] – its half-life means significant amounts remain in your system.
Common Myths
Myth: "You can catch up on sleep on weekends"
Reality: Weekend sleep-ins don't fully reverse the effects of weekday sleep debt[11] – they can also disrupt your circadian rhythm (also called "social jet lag").
Reality: Weekend sleep-ins don't fully reverse the effects of weekday sleep debt[11] – they can also disrupt your circadian rhythm (also called "social jet lag").
Myth: "Alcohol helps you sleep"
Reality: Alcohol disrupts sleep quality even if it helps you fall asleep[12][13] – it suppresses REM sleep and causes fragmented sleep in the second half of the night.
Reality: Alcohol disrupts sleep quality even if it helps you fall asleep[12][13] – it suppresses REM sleep and causes fragmented sleep in the second half of the night.
REM sleepⓘ
Myth: "Everyone needs 8 hours"
Reality: Sleep needs vary by individual due to genetic factors[15] – most adults need 7-9 hours, but some function well on less or need more.
Reality: Sleep needs vary by individual due to genetic factors[15] – most adults need 7-9 hours, but some function well on less or need more.
---
References
- Various (2015). Sleep Duration Schedule and Quality among Urban Chinese Children. PLOS ONE. [DOI]
- Various (2024). Impacts of Blue Light Exposure From Electronic Devices on Circadian Rhythm. Chronobiology in Medicine. [DOI]
- Grzelak A (2024). Managing Blue Light Exposure: Impacts on Sleep Quality and Circadian Health. Quality in Sport. [DOI]
- Various (2023). Effect of screen time use and digital technology on sleep pattern. Int J Community Med Public Health.
- Various (2022). Are smartphones and tablets influencing the quality of sleep?. Epidemiology Biostatistics Public Health.
- Okamoto-Mizuno K, Tsuzuki K, et al. (2018). High rebound mattress toppers facilitate core body temperature drop and sleep. PLOS ONE. [DOI]
- Various (2020). The impact of structured sleep schedules prior to an in-laboratory study. PLOS ONE. [DOI]
- Zunhammer M, et al. (2014). Sleep Quality during Exam Stress: The Role of Alcohol, Caffeine and Nicotine. PLOS ONE. [DOI]
- Olds T, et al. (2012). Total Sleep Time Severely Drops during Adolescence. PLOS ONE. [DOI]
- Zunhammer M, et al. (2014). Sleep Quality during Exam Stress: The Role of Alcohol, Caffeine and Nicotine. PLOS ONE. [DOI]
- Various (2024). Associations of substance use and positive coping behaviors with sleep. Frontiers in Sleep. [DOI]
- Jones SE, et al. (2016). Genome-Wide Association Analyses Identify Sleep Duration Genetic Variants. PLOS Genetics. [DOI]