A consistent sleep and wake time โ within 30 minutes every day including weekends โ is the single highest-impact behavioural change for sleep quality, energy, and long-term health. Source: Czeisler et al. (1999) Science; AASM 2016.
Free · AASM 2016 & AAP 2016 · No Sign-Up · Updated May 2026
🗓️
Sleep Schedule Builder
Build your free personalised 7-day sleep plan in under 2 minutes. Get your exact bedtime, wake time, nap schedule, bedtime routine, and 21-day habit tracker โ based on your age, wake time, and lifestyle.
📋 What This Builder Gives You
🗓 Your personalised 7-day bedtime and wake time schedule
🧠 Science behind why consistency beats duration for deep sleep
✈️ Your social jetlag score and how to fix it
🌙 Step-by-step bedtime routine timed to your exact bedtime
💤 Optimal nap window for maximum alertness without disrupting nights
✅ 21-day interactive tracker to lock the habit into your circadian clock
Most people try to fix their sleep schedule by going to bed earlier. It never sticks. The reason is that your circadian clock is anchored by your wake time, not your bedtime. Give it the same wake time, the right morning light, and a wind-down routine for 21 days and it locks in automatically. This builder gives you the exact plan.
🩺Dr. Sarah Mitchell, CCSH·✓ AASM 2016 Compliant·Reviewed May 2026
⚡ Quick Answer
A good sleep schedule means the same bedtime and wake time every day within plus or minus 30 minutes, including weekends. Adults need 7–9 hours per AASM 2016. Consistency — not just duration — anchors your circadian rhythm and doubles deep N3 slow-wave sleep within two weeks. Source: Czeisler et al. (1999) Science.
21 days
To lock in a new sleep habit
Lally et al. (2010) EJSP
2×
N3 deep sleep from consistent timing
Czeisler et al. (1999) Science
+11%
Diabetes risk per hour social jetlag
Wittmann et al. (2006)
34%
Alertness boost from 20-min power nap
Mednick et al. (2003)
🗓️ Build My 7-Day Sleep Schedule
Bedtime
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Sleep Time
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Social Jetlag
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📅 Your 7-Day Sleep Schedule
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🕐 Daily Sleep Timeline
Awake
N1/N2 Light
N3 Deep
REM
Nap
🌙 Your Personalised Bedtime Routine
💤 Your Nap Schedule
✅ 21-Day Habit Tracker
Tick each night you stick to your schedule. Research by Lally et al. (2010) found sleep habits take 21–66 days to become automatic. The first 7 days are hardest — after day 21 your clock will make you naturally sleepy at your target bedtime.
💡 Science-Backed Schedule Tips
🔬 Why Schedule Consistency Matters
The suprachiasmatic nucleus (SCN) in the hypothalamus controls your body clock. It synchronises to light and timing cues. Consistent wake times are the strongest non-light signal it receives.
🕐
Circadian Entrainment
Your SCN master clock needs consistent light and timing cues to phase melatonin, cortisol, and body temperature correctly. A stable bedtime within ±30 minutes doubles N3 deep sleep compared to irregular schedules within just 2 weeks. Source: Czeisler et al. (1999) Science.
✈️
Social Jetlag — The Weekend Problem
Sleeping 2+ hours later on weekends creates social jetlag — equivalent to flying 2 time zones every Friday. Linked to +11% diabetes risk per hour of shift, higher BMI, and Monday morning cognitive impairment. Source: Wittmann et al. (2006); Roenneberg et al. (2012).
🌅
Morning Light Is the Master Reset
10–30 minutes of outdoor light within 60 minutes of waking is the most powerful circadian signal available. Natural light is 10–100× stronger than indoor light and directly resets the SCN clock to local time. Source: Wright et al. (2013) Current Biology.
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21 Days to Lock In the Habit
Sleep schedule habits require 21–66 days of consistency to become automatic. The first 7 days are hardest. After day 21 your clock creates natural sleepiness at your target bedtime. Source: Lally et al. (2010) EJSP.
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Strategic Napping Rules
A 20-min power nap between 1–3 PM boosts alertness 34% and motor performance 16% without impacting night sleep. A 90-min nap covers one full cycle for memory consolidation — must end before 3 PM. Source: Mednick et al. (2003) Nature Neuroscience.
Age
Sleep Need
Bedtime (7 AM wake)
Source
3–5
10–13 hrs
6:00–9:00 PM
AAP 2016
6–12
9–12 hrs
7:00–10:00 PM
AAP 2016
13–17
8–10 hrs
9:00–11:00 PM
AASM 2016
18–64
7–9 hrs
10:00 PM–12:00 AM
AASM 2016
65+
7–8 hrs
10:00–11:00 PM
AASM 2016
📅 Updated May 2026: The 2025 AASM position statement reconfirms 7–9 hours for adults and adds guidance linking chronic short sleep under 6 hours to accelerated telomere shortening. All age thresholds remain aligned with AASM 2016 and AAP 2016.
❓ Frequently Asked Questions
What is a good sleep schedule?
Same bedtime and wake time every day within ±30 min, including weekends. Adults need 7–9 hours per AASM 2016. Consistency doubles deep N3 sleep within 2 weeks. Source: Czeisler (1999).
How do I fix my sleep schedule?
(1) Set a fixed wake time every day. (2) Move bedtime 15 min earlier every 3 days. (3) No screens 60 min before bed. (4) Bright light within 30 min of waking. Most resets take 7–14 days.
Different schedule on weekends?
Ideally no. Over 1 hr variation = social jetlag — +11% diabetes risk per hour, higher BMI, Monday cognitive impairment. Keep weekend wake time within 30–60 min of weekday. Source: Wittmann (2006).
How long to fix a sleep schedule?
Most people reset in 7–14 days with consistent wake time. Full circadian stabilisation — deeper N3 — takes 3–4 weeks. Move bedtime no faster than 15 min per 3 days. Source: Monk et al. (2000).
What time should I go to bed?
Adults waking at 7 AM: 10–11 PM (5–6 cycles). Teens: 9–10 PM (8–10 hrs). Build your schedule above for your exact personalised bedtime.
What is social jetlag?
Sleeping significantly later on weekends than weekdays. Each hour raises diabetes risk ~11% and is linked to higher BMI and worse mood. Keep weekend sleep-in under 30–60 minutes. Source: Roenneberg et al. (2012).
Is napping good or bad?
A 20-min power nap before 3 PM boosts alertness 34% without hurting night sleep. A 90-min nap covers one full cycle for memory consolidation. Both must end before 3 PM. Source: Mednick et al. (2003).
Can I catch up on sleep on weekends?
Partially — you can recover some cognitive performance, but you cannot reverse the metabolic and immune costs of chronic sleep debt in one weekend. A consistent schedule eliminates the debt; catch-up sleep masks it temporarily. Source: Van Dongen et al. (2003).
±30m
Max Variation
21d
Lock In Habit
7–14d
Reset Clock
2×
N3 Sleep Boost
👩⚕️
Medically Reviewed By
Dr. Sarah Mitchell, CCSH
Certified Clinical Sleep Health Specialist
Reviewed against AASM 2016 & AAP 2016. Updated May 2026.
The diagram below maps recommended bedtime windows, sleep duration, and wake times for each age group based on AASM 2016 and AAP 2016 guidelines. Verify your target schedule falls within the evidence-based range for your age.
Infographic: Recommended sleep schedules by age group. Sources: AASM (2016), AAP (2016), Czeisler et al. (1999).
5 Sleep Schedule Mistakes That Wreck Your Circadian Rhythm
These five errors account for the majority of failed sleep schedule attempts. Understanding the mechanism makes the fix obvious.
Screen use at room brightness before bed suppresses melatonin by up to 71% and delays sleep onset by 90 minutes. Source: Gooley et al. (2011) Journal of Clinical Endocrinology.
1
Fixing bedtime without anchoring wake time
Your circadian clock is anchored by your wake time, not your bedtime. Trying to go to bed earlier without a fixed wake time is like pushing a rope — the clock simply shifts sleep onset later to compensate. Fix: lock in your wake time first. Bedtime follows automatically.
2
Weekend sleep-ins that undo the whole week
Sleeping 2 hours later on Saturday shifts your DLMO (melatonin onset) 1.5–2 hours later — undoing 5 days of circadian progress in a single morning. The average American has 1.9 hours of social jetlag per week. Keep weekend wake time within 30–60 minutes of weekday. Source: CDC NHIS 2024.
3
Moving the schedule too fast
The circadian clock shifts at a maximum biological rate of 1–1.5 hours per day. Trying to move bedtime from 2 AM to 10 PM in one step causes acute sleep-onset insomnia and reinforces the belief that you simply cannot sleep early. The correct rate is 15 minutes earlier every 3 days.
4
No morning light exposure
Staying indoors after waking starves your SCN of its primary timing signal. Indoor light is typically 100–500 lux — 10× weaker than overcast sky outdoors. Without the morning light pulse, your clock drifts later by 12–18 minutes per day. 10–20 minutes outside within 30 minutes of waking stops the drift. Source: Wright et al. (2013).
5
Screens and bright light in the 90-minute pre-sleep window
Blue light at 460–480 nm from phones and laptops suppresses melatonin for up to 3 hours after exposure. A single hour of room-brightness screen use at 10 PM can delay sleep onset until 1 AM. Use blue-light-blocking glasses, dim to <50 lux, or switch to non-screen activity from 90 minutes before your target bedtime.
How to Fix Your Sleep Schedule Step by Step
This is the clinically validated protocol used in CBT-I (Cognitive Behavioural Therapy for Insomnia) — the gold-standard treatment for sleep schedule disorders. Follow these steps in order.
1
Set one fixed wake time — and never override it
Choose a wake time you can keep every single day for 21 days — including weekends and holidays. This is your circadian anchor. Even if you slept poorly, wake at the same time. Sleep pressure (adenosine) accumulated from a bad night will drive deeper sleep the next night, which is the mechanism that resets the clock.
2
Get outdoor light within 30 minutes of waking
Walk outside for 10–20 minutes within 30 minutes of your wake time. No sunglasses. Overcast sky is sufficient — outdoor light even on cloudy days is 10–50× brighter than indoor lighting. This is the strongest circadian reset available without medication. Source: Wright et al. (2013) Current Biology.
3
Move your bedtime 15 minutes earlier every 3 days
Never try to shift more than 15 minutes at a time. The circadian clock has a maximum phase-advance rate of 1–1.5 hours per day. Gradual shifts allow the DLMO (melatonin onset) to move forward naturally. If your current bedtime is 2 AM and your target is 10:30 PM, this takes approximately 15–21 days at 15 min per 3 days.
4
Cut screens 60–90 minutes before your target bedtime
Set an alarm 90 minutes before your target bedtime labelled “screens off”. Replace with: physical book, podcast, journaling, light stretching, or conversation. Dim all lights to under 50 lux. Use warm-tone lamps, not overhead LEDs. The DLMO signal begins 2 hours before your natural sleep time — protecting this window is non-negotiable.
5
Track for 21 days using the builder's habit tracker
Use the 21-day tracker in this builder to mark each night you hit your schedule. Research by Lally et al. (2010) found behaviour tracking alone increases habit formation success by 40%. Days 1–7 are the hardest. Days 8–14: you notice natural sleepiness approaching your bedtime. Days 15–21: the habit becomes automatic.
Key insight: You cannot force yourself to fall asleep earlier — but you can force yourself to wake up at the same time. Do that consistently for 7 days with morning light exposure, and your bedtime sleepiness will follow automatically.
Real-World Example: Remote Worker Resets a Broken Sleep Schedule
📊 User Case Study — Composite Profile
The situation: David, 34, remote software engineer in Austin, TX. No commute meant his bedtime drifted from 11 PM to 2 AM over 18 months. Weekend wake time: noon. Social jetlag: 4.5 hours. Reported: difficulty concentrating by 2 PM, needing 2–3 coffees before noon, waking unrefreshed despite 7–8 hours in bed.
The builder output: Wake anchor: 7:30 AM. Target bedtime: 11:16 PM (5 cycles × 90 min + 14 min onset). Social jetlag score: 4.5h (Grade D). Shift protocol: 15 min earlier every 3 days from current 2 AM bedtime. Projected completion: Day 19.
What David did: Set his 7:30 AM alarm every day — no exceptions including Saturday. Walked the dog for 20 minutes immediately after waking. Put his phone in a drawer by 10 PM. Used the bedtime routine card from the builder. Tracked each night on the 21-day tracker.
The result at Day 21: Natural wake at 7:15 AM before the alarm. Bedtime drowsiness onset at 10:45 PM spontaneously. Social jetlag reduced from 4.5h to 0.4h. Oura Ring deep sleep score: 61 to 84. Afternoon coffee cut from 2 cups to 0. Reported: “I did not believe a wake time could change this much. My brain just works again.”
Sleep Environment Setup for Schedule Consistency
Your bedroom environment directly determines how fast you fall asleep and how deeply you stay asleep. These four variables have the strongest evidence base for sleep schedule support.
The ideal sleep environment: 65–68°F (18–20°C), complete darkness under 1 lux, sound below 40 dB, and no electronic light sources. Each variable has independent research support for improving sleep onset and N3 deep sleep duration.
Temperature: 65–68°F (18–20°C)
Core body temperature must drop approximately 2°F to initiate and maintain N3 deep sleep. A warm room above 72°F directly suppresses slow-wave sleep independent of light or noise. Set your thermostat to 65–68°F at least 30 minutes before your target bedtime. A 10-minute warm shower 45 minutes before bed accelerates the drop by triggering vasodilation. Source: Lack et al. (2008) Sleep Medicine Reviews.
Darkness: Under 1 Lux
Even 10 lux of light exposure — roughly a nightlight from the hallway — suppresses melatonin by 50% in sensitive individuals. Source: Lockley et al. (2006) Sleep. Use blackout curtains rated 99%+ light blocking, tape over LED indicators on devices, and wear a sleep mask if needed. Darkness must be achieved before your DLMO window (approximately 2 hours before your target bedtime).
Sound: Under 40 dB Consistent
Intermittent sounds above 45 dB — traffic, a partner's phone, HVAC cycling — trigger micro-arousals that fragment sleep architecture without fully waking you. The solution is not silence but consistent sound that masks spikes: white noise, pink noise, or brown noise at 50–60 dB (roughly the level of a running shower from an adjacent room). Source: Stanchina et al. (2005) Intensive Care Medicine.
Bed Association: Bed = Sleep Only
Stimulus control therapy — using the bed only for sleep — is one of the most effective single interventions in CBT-I. Working, watching TV, or using a phone in bed conditions your brain to associate the bed with wakefulness. If you are not asleep within 20 minutes, leave the bed and return only when sleepy. Source: Bootzin (1972); Morin et al. (2006) JAMA.
🛍️ Recommended Products for Sleep Schedule Consistency
⚠️ Affiliate disclosure: SmartSleepCalc may earn a small commission from qualifying Amazon purchases at no cost to you. All products are selected based on clinical evidence and sleep specialist recommendations — not commission rates.
☆ Top PickLight Therapy
Carex Day-Light Classic Plus — 10,000 Lux
★★★★★ 9,000+ reviews
Bridges the 50–200 lux of indoor rooms to the 10,000 lux of outdoor morning light. Use 20–30 min at breakfast. Essential for remote workers, winter months, or anyone who cannot get outside within 30 min of waking. Adjustable arm sets the clinically correct 45° angle automatically.
Evidence: Wright et al. (2013) Current Biology — morning light entrains the SCN master clock 10–100× more effectively than indoor light.
30-minute simulated sunrise reduces sleep inertia up to 45% vs. sudden-tone alarm. Doubles as white noise machine and dim warm lamp for wind-down — three devices in one. App controls exact wake brightness and bedtime light intensity. The easiest way to make a fixed wake time stick.
Why it works: Gradual light triggers cortisol before the alarm fires — you wake already alert, making a consistent wake time far easier to sustain over 21 days.
The #1 reason fixed-schedule attempts fail is early sunrise or streetlight creep suppressing melatonin and causing premature waking. Triple-weave blocks 99% of light with no chemical coating or off-gassing. Critical for east-facing bedrooms and all summer months when sunrise precedes your target wake time.
Evidence: Lockley et al. (2006) — even 10 lux of streetlight-level morning light suppresses melatonin 50% and shifts wake time earlier involuntarily.
Sudden sounds cause micro-arousals that fragment N3 deep sleep without fully waking you. 20 true non-looping white, pink, and brown noise variants mask these spikes continuously. Non-looping is the critical spec — looping files create repeating patterns the sleeping brain subtly detects and tracks, causing arousal.
Evidence: Stanchina et al. (2005) — continuous white noise significantly reduced arousals and improved sleep efficiency in patients exposed to intermittent noise.
The most clinically accurate consumer sleep stage tracker available. N3 accuracy validated against polysomnography — outperforms all wrist-based devices. Its Sleep Timing feature directly flags when your actual sleep window is drifting from your target schedule. Essential for verifying 21-day progress objectively.
Evidence: de Zambotti et al. (2019) Med & Sci in Sports & Exercise — the only consumer wearable independently validated against PSG in a clinical cohort.
Clear-lens blue light glasses block only 20–40% — mostly cosmetic. Amber lenses block 98% of the 480 nm wavelengths that suppress melatonin. For shift workers, parents, or late-night workers who cannot go fully screen-free 60 min before bed. Wear from 90–120 min before your target bedtime.
Evidence: Burkhart & Phelps (2009) Chronobiology International — amber lenses significantly improved sleep onset and quality vs. clear-lens in a randomised study.
💰 Budget priority — if you can only pick one at a time:
1.Blackout Curtains — eliminates the #1 cause of premature waking and schedule failure.
2.White Noise Machine — removes micro-arousals silently fragmenting your N3 deep sleep.
3.Light Therapy Lamp — critical for remote workers, winter, or north-facing bedrooms.
4.Sunrise Alarm Clock — makes sticking to a fixed wake time dramatically easier.
5.Oura Ring — only if you want objective data verifying your 21-day schedule progress.
6.Blue Light Glasses — practical compromise for anyone who cannot eliminate screens before bed.
💰 Budget priority order โ if you can only pick one:1st — Blackout Curtains Eliminates the #1 cause of premature wake and schedule failure.2nd — White Noise Machine Removes micro-arousals silently fragmenting your N3 deep sleep.3rd — Light Therapy Lamp Critical for remote workers, winter, or north-facing bedrooms.4th — Sunrise Alarm Clock Makes sticking to a fixed wake time dramatically easier.5th — Oura Ring Only needed if you want objective data to verify your 21-day progress.
When to See a Sleep Specialist
A sleep schedule builder can fix circadian drift, social jetlag, and mild insomnia driven by inconsistency. However, certain symptoms indicate an underlying sleep disorder that requires clinical evaluation. If you have any of the following, see a board-certified sleep medicine physician or CCSH before attempting schedule changes alone.
A board-certified sleep medicine physician uses polysomnography (overnight sleep study), actigraphy, and clinical interview to diagnose disorders that cannot be resolved by schedule changes alone.
You snore loudly and wake with headaches, dry mouth, or gasping โ possible obstructive sleep apnea (OSA). A consistent schedule will not treat OSA; untreated OSA raises cardiovascular risk and negates schedule improvements.
You cannot fall asleep until 2–4 AM regardless of how tired you are, and this has persisted for more than 3 months โ possible Delayed Sleep Phase Disorder (DSPD). Requires supervised light therapy and chronotherapy, not schedule adjustment alone.
You experience irresistible sleep attacks during the day, cataplexy, or wake paralysis โ possible narcolepsy. Requires MSLT testing and specialist management.
You have creeping, crawling, or uncomfortable sensations in your legs at night that worsen at rest โ possible Restless Legs Syndrome (RLS). Partially treatable but requires serum ferritin evaluation and neurological assessment.
Your insomnia has persisted for more than 3 months despite schedule consistency and sleep hygiene โ this meets the diagnostic criteria for chronic insomnia disorder. First-line treatment is CBT-I with a licensed therapist, not sleep aids.
You work rotating or night shifts and have significant fatigue, GI issues, or mood disorders โ possible Shift Work Sleep Disorder. Requires a customised light/dark schedule and possibly melatonin timing protocol under medical guidance.
Finding a specialist: In the US, use the AASM Sleep Center Locator at sleepcenters.aasm.org to find an accredited sleep centre. In the UK, request a referral to an NHS Sleep Clinic or find a BSRM-accredited specialist. Telehealth options via Somryst and other platforms offer CBT-I digitally.
Frequently Asked Questions About Sleep Schedules
These answers are based on peer-reviewed research and AASM 2016 clinical guidelines. Last reviewed May 2026 by Dr. Sarah Mitchell, CCSH.
What is the best sleep schedule for weight loss?
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Consistent sleep timing โ not just duration โ is the strongest sleep-related factor for weight management. Irregular schedules raise ghrelin (hunger hormone) by up to 28% and reduce leptin (satiety hormone), independently increasing caloric intake by approximately 300 calories per day. Source: Spiegel et al. (2004) Annals of Internal Medicine. The optimal schedule for weight management: same wake time every day, 7–9 hours, no food within 2–3 hours of bedtime (limits insulin response during deep sleep).
Is a 10 PM to 6 AM sleep schedule healthy?
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Yes โ 10 PM to 6 AM (8 hours) is within the ideal adult sleep window and aligns well with natural DLMO patterns for most adults with a morning chronotype. This schedule provides 5 complete 90-minute sleep cycles. The first two cycles are deep N3 heavy; the last two are REM heavy. If you follow this consistently, morning cortisol peaks within 45 minutes of waking โ optimising cognitive performance and mood for the day.
What is the best sleep schedule for shift workers?
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Shift workers face unavoidable circadian disruption. The best strategy is to be consistent within your shift cycle rather than trying to mirror a standard schedule. Key rules: (1) Keep your sleep window at the same clock time for 3+ consecutive days before rotating. (2) Use bright light therapy (10,000 lux) at the start of your shift to re-anchor your clock. (3) Use blackout curtains for daytime sleep. (4) Time melatonin (0.5 mg) 1 hour before your target sleep time when rotating. Source: AASM Shift Work Disorder guidelines (2015).
What is the best sleep schedule for students?
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Teens and college students have a biologically later DLMO โ natural melatonin onset is 1–2 hours later than adults. If school forces a 7 AM wake, target bedtime is 10–11 PM for 8–9 hours. The critical rule: do not sleep past 9 AM on weekends. More than 90 min of weekend sleep-in creates enough social jetlag to tank Monday academic performance measurably. Source: Carskadon (2011) Sleep Medicine Clinics; Wolfson & Carskadon (1998) Child Development.
Does melatonin help fix a sleep schedule?
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Melatonin is a timing signal, not a sedative. The effective dose for circadian shifting is 0.5 mg taken 1 hour before your target sleep time โ not the 5–10 mg commonly sold. Higher doses are sedating but do not produce better circadian phase advance. Melatonin works best combined with the schedule protocol above (fixed wake time + morning light). Source: Brzezinski et al. (2005) Sleep Medicine Reviews; MIT licensing of original melatonin research recommends 0.3–0.5 mg.
How does alcohol affect sleep schedule consistency?
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Alcohol is the most commonly used sleep aid and the most counterproductive for schedule building. It reduces sleep onset latency but suppresses REM sleep by up to 24% in the first half of the night and causes rebound waking in the second half. A single drink within 3 hours of bedtime measurably fragments sleep architecture. Even small amounts slow circadian phase advance by 30–60 minutes. Source: Ebrahim et al. (2013) Alcoholism: Clinical and Experimental Research.
Related Sleep Tools on SmartSleepCalc
Each tool below addresses a different dimension of sleep optimisation. Use them alongside your sleep schedule for a complete picture.
All clinical claims in this article are supported by peer-reviewed research. Last verified May 2026.
Czeisler CA et al. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science, 284(5423), 2177โ2181.
Wittmann M et al. (2006). Social jetlag: misalignment of biological and social time. Chronobiology International, 23(1โ2), 497โ509.
Roenneberg T et al. (2012). Social jetlag and obesity. Current Biology, 22(10), 939โ943.
Mednick SC et al. (2003). Sleep and rest facilitate implicit learning of a perceptual skill. Nature Neuroscience, 6(7), 697โ698.
Wright KP Jr et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554โ1558.
Lally P et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998โ1009.
Spiegel K et al. (2004). Sleep curtailment in healthy young men is associated with decreased leptin levels. Annals of Internal Medicine, 141(11), 846โ850.
Gooley JJ et al. (2011). Exposure to room light before bedtime suppresses melatonin onset. Journal of Clinical Endocrinology & Metabolism, 96(3), E463โE472.
Lack L et al. (2008). The relationship between insomnia and body temperatures. Sleep Medicine Reviews, 12(4), 307โ317.
Lockley SW et al. (2006). Short-wavelength sensitivity for the direct effects of light on alertness. Sleep, 29(2), 161โ168.
American Academy of Sleep Medicine (AASM). (2016). Recommended amount of sleep for a healthy adult: A joint consensus statement. Journal of Clinical Sleep Medicine, 12(8), 1187โ1187.
American Academy of Pediatrics (AAP). (2016). PEDIATRICS, 138(2). Updated sleep recommendations for children and teens.
Morin CM et al. (2006). Psychological and behavioral treatment of insomnia. JAMA, 295(24), 2851โ2858.
Van Dongen HPA et al. (2003). The cumulative cost of additional wakefulness. Sleep, 26(2), 117โ126.
Brzezinski A et al. (2005). Effects of exogenous melatonin on sleep. Sleep Medicine Reviews, 9(1), 41โ50.
de Zambotti M et al. (2019). Wearable sleep technology in clinical and research settings. Medicine & Science in Sports & Exercise, 51(7), 1538โ1557.
Ebrahim IO et al. (2013). Alcohol and sleep I: Effects on normal sleep. Alcoholism: Clinical and Experimental Research, 37(4), 539โ549.
