Sleep Timing
Best Bedtime If You Wake Up at 6 AM
The best bedtimes are 10:30 PM, 9:00 PM or 7:30 PM — calculated around 90-minute sleep cycles.
Read article →📖 Sleep Education · 18 Articles
Sleep Science Blog
Free educational articles on sleep timing, chronotypes, shift work, napping and sleep quality. Content is informational only and does not replace advice from a qualified healthcare professional.
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Sleep Science
How Much Sleep Does a 40-Year-Old Need?
Adults 35–55 need 7–9 hours per night. Sleep quality changes meaningfully with age.
Read article →Shift Work
Shift Work Health Risks — And How to Protect Yourself
Night shift increases cardiovascular risk, diabetes risk and more. Here is how to protect yourself.
Read article →Sleep Timing
Best Bedtime If You Wake Up at 5 AM
The best bedtimes are 9:45 PM, 8:15 PM or 11:15 PM — based on 90-minute sleep cycles.
Read article →Sleep Timing
Best Bedtime If You Wake Up at 7 AM
The best bedtimes are 11:45 PM, 10:15 PM or 8:45 PM — calculated around sleep cycles.
Read article →Kids & Sleep
Best Bedtime for a 3, 5 and 10-Year-Old
Exact recommended bedtimes for toddlers, preschoolers and school-age children — with CDC guidelines.
Read article →Kids & Sleep
What Time Should a Teenager Go to Bed?
Teens need 8–10 hours and their biological clock genuinely shifts 2–3 hours later than adults.
Read article →How-To
How to Fix Your Sleep Schedule in 3 Days
A practical 3-day protocol to reset a broken sleep schedule using light exposure and meal timing.
Read article →How-To
How to Pull an All-Nighter and Still Function
Evidence-based strategy to minimise damage — strategic caffeine, micro-naps and what to avoid.
Read article →How-To
How to Beat Jet Lag Fast — A Checklist
A step-by-step jet lag protocol using light, meal timing and sleep discipline.
Read article →Sleep Science
How Long to Catch Up on Lost Sleep?
Sleep debt cannot be repaid hour-for-hour overnight. Here is the real recovery timeline.
Read article →Sleep Sounds
Brown Noise vs White Noise vs Pink Noise
A clear breakdown of noise colours and which one the research says works best for sleep.
Read article →Sleep Science
Lion, Bear, Wolf or Dolphin — Your Chronotype
A plain-language explainer of the four chronotypes and how to find out which one you are.
Read article →Napping
Napping at Work: 20 Min vs 90 Min vs No Nap
What actually happens in your brain at different nap lengths — and which one makes sense at work.
Read article →Sleep Science
Signs You Have Sleep Debt (and How to Calculate It)
The subtle and obvious signs of accumulated sleep debt and why feeling fine is not a reliable gauge.
Read article →Sleep Health
Sleep Apnoea Warning Signs
Not all snoring is dangerous but certain patterns signal sleep apnoea — a serious cardiovascular risk.
Read article →Sleep Science
Why Am I Always Tired After 8 Hours Sleep?
Getting 8 hours but still exhausted? The most common causes are sleep quality and circadian timing.
Read article →Shift Work
Sleep Calculator for Nurses and Healthcare Workers
Rotating 12-hour shifts make healthcare one of the hardest professions for sleep. Here is how to protect it.
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