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Summertime Sleep Schedules for Kids

Three ways to ensure summer vacation doesn’t negatively impact your child’s sleep In my clinical practice parents often complain about how difficult it can be to maintain a consistent sleep schedule in the summer. With long days, children will often wake early with the sun, and few children want to go to bed when it is still light out (especially when they could be playing outside!). It is very easy to get off schedule during the summer without the…

Exercise at This Time of Day for Optimal Sleep

Tweak your workout time to maximize those zzz’s. Among its many benefits (decreased stress, weight control, disease prevention, etc.), exercise is important for good sleep. And it turns out that when you choose to work out might your impact sleep. Is it time to change your habits? Find out, below. Rise, Shine, and Sweat Morning workouts are usually the best choice for those who want to stay consistent, as getting them done at the crack of dawn prevents you from pushing…

How to Overcome 3 Common Sleep-Related Mistakes

Getting enough sleep at night certainly isn’t easy—but it’s not impossible, either. Fixing the following five common mistakes will help you get on the track to better zzz’s. Mistake #1 That afternoon coffee break Some 78 percent of Americans consume caffeine on the regular. And sipping coffee or tea with your breakfast can be a great way to feel more alert as you begin to tackle your to-do list. But another cup later in the afternoon—or worse yet, after dinner—can have…

Should New Parents Sleep When the Baby Sleeps?

If you’re a new parent, you want to do what’s best for baby. But it’s also important to take care of your own health and wellness and try to get as much sleep as you can. Newborns often sleep no more than three to four hours at a time, even at night. That’s because babies aren’t born with the circadian rhythm that you have—it needs time to develop. So while nighttime for you means that you’re tired and want to…

The Best Sleep Schedules for Kids

You schedule your children’s soccer practices, school activities, and play dates—but don’t forget to schedule their sleep, too. Setting your little one up with a consistent nighttime routine will give the whole family a better night’s sleep (and hopefully end the “I don’t want to go to bed!” tantrums). Follow these rules for sleep schedule success. Rule #1: Know how much shuteye your kid needs The first step in establishing a sleep schedule is determining when bedtime should be….

How to Get Back to Sleep After Your Kids Wake You Up

It’s an unfortunate reality for parents: When your baby or child wakes up in the middle of the night, often, so do you. Whether you’re roused from sleep because you hear your baby crying, your school-age child is sick or had a bad dream, or an older kid is making noise with his nocturnal wanderings, it can be difficult to return to the Land of Nod after these unwanted wake-up calls. Instead, you can end up lying awake, worrying about getting…

What Are the Best Hours to Sleep?

Most people sleep during the hours that make the most sense for their professional, family, and social lives. Their awakening times are largely determined by these responsibilities and commitments, whereas when they go to sleep often depends on their personal preferences and evening activities. Most adults need seven to nine hours of sleep per day—that’s a given. Figuring out how to get that amount is another story. If you need to wake up at 7:00am, you can count backwards…

Say Goodbye to Sleep Debt

Getting enough sleep is central to living your best life—from staying safe on the road to being productive on the job. Adults typically need seven to nine hours a night, but for about 40 percent of Americans, that much shuteye is an elusive goal. The average is more like 6.8 hours—12 minutes shy of the minimum recommendation. A difference of just 12 minutes a night may not seem like a lot, but over time those minutes can add up to a…

How to Train Yourself to Go to Sleep Earlier

Whether it’s because your schedule has changed and you need to start waking up earlier or you just want to sneak in more snooze time, sometimes it makes sense to move your bedtime earlier. The question is: How can you do that without setting yourself up to lie in bed counting sheep? It takes a little advanced planning, but it can be done. Here’s how. Give yourself a curfew. First, set a specific bedtime for yourself. Turn off all digital…

Making a Resolution to Sleep Better? 5 Simple Tips

While the most popular New Year’s resolutions tend to be about exercising more often or eating more healthfully, many people also vow to become better sleepers. If you want to make 2017 the year that you finally prioritize your zzz’s, try these five easy tips.  Cut out your afternoon coffee and your nightcap. Caffeine and alcohol can make it tough to get quality sleep. Consider having caffeine only in the morning and early afternoon—you definitely don’t want any