Sleep debt and getting back to black.

If you’ve read any of our other articles on sleep deprivation, you already have a pretty good grounding of what sleep deprivation is. (If you haven’t you can check them out here and here.) This article is the natural progression and goes on to further explain how sleep deprivation leads to sleep debt, and how to get out of it.  What is sleep debt?Sleep debt is the aggregate effect of...

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Turndown Service: TV, or not TV—our in-house sleep hacker weighs in.

Is watching TV in bed a bad thing? This is perhaps one of the most common sleep questions I’m asked. Spoiler alert. The answer is…yes.First, and I believe most sleep scientists will agree, the light emitted from the TV can cause disruptions to your sleep. Now there are two ways this can occur.The most common is the blue light from the TV messing with your body’s regulatory system. So while ...

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Our sleep tracking picks: apps.

There are many, many ways to track your sleep these days (nights?) and with all the sleep aficionados at T&N, of course, we’ve tried them all. Sleep tracking comes in many formats with apps, wearables, and smart beds being the most common. Because they each have their own benefits, and cater to different preferences, lifestyles, and price points, we’ll be taking a look at all three over...

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Sleep deprivation 101

Similar to your diet and activity, sleep plays a huge role in your physical and mental health. Your mind and body continue to work while you sleep, recharging from the day and preparing you for the next. The CDC reports that roughly one in three Americans gets insufficient sleep. There are myriad issues that can be caused by a poor night’s sleep, but consistently getting less than the CDC’s rec...

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Sleep Week: How much deep sleep do you need?

We all know we should be getting somewhere between 7-9 hours of sleep every night, but most people still aren’t sure how much of each individual stage of sleep you should get. Specifically, how much deep sleep do you need?  What is Deep Sleep?Before we dive into how much we need, let’s first clarify what exactly deep sleep is. There are four phases of the sleep cycle: Phase 1This...

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How long is a sleep cycle?

On our journey to better sleep, we have discovered that knowledge really is power. One of the first things we delved into in order to understand how to improve our sleep was sleep cycles. Once you understand how they work, you can tweak your habits to ensure you are maximizing sleep effectiveness. Along with “How long should I sleep?” and “Should I nap?”, one of the questions many people ask is...

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Podcasts for Sleep

Sound plays a big part of sleep wellness these days. There are white noise machines to tune out external disturbances, and earbuds custom-designed for sleep, but for some, silence can be loud. For those people, these podcasts may be your key to falling asleep quickly.  Nothing Much Happens This podcast tells bedtime stories where nothing much happens. Stories you can listen t...

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Why Do Dogs Sleep So Much?

If you’re a dog owner, you’ve probably thought to yourself “must be nice” as your dog drifted off to sleep for the third time before noon. And while it’s easy to envy your best buddy’s sleep schedule, there’s actually a reason why dogs require more sleep than we do. Humans require about 7-8 hours of sleep per night, and ideally, around 25% of that will be deep or REM sleep—which breaks ...

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Eye Masks Unmasked

Over the last couple of years, I’ve been on a journey to optimize my sleep. I’ve gone from practical insomniac to sleeping an average of eight hours. My sleep journey has been punctuated by new additions to my sleep-enhancing arsenal, the most prominent of which was an eye mask. To begin with, I eschewed this addition because I was adamant that I couldn’t sleep with something on my face. ...

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How Long Should A Nap Be?

Sleeping outside of your regular schedule may seem counterintuitive to feeling well-rested, but all kinds of people sing the praises of a good nap—from sleep experts to entrepreneurs to new parents. The problem is that too long or short a nap can leave you more sleepy than you were before. If you're napping and not seeing the benefits, or you want to try it and ensure you wake up feeling fresh,...

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Sleep Resolutions for every type of resolution-er

There is always a lot of talk about New Year’s resolutions this time of year and we certainly don’t want to just add to the chatter. However, we would hate to miss this opportunity to remind you of the importance of sleep in your day-to-day life and plug prioritizing sleep in 2021. So, we have put together a quick list of sleep resolutions for every type of resolution-er—from the resolution non...

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