Today's Topic 👉 Sleep

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Most sleep advice centers on a number—seven, eight, or even nine hours.

But two high-quality sources ^(1,2) point to a more reliable first lever:

Consistent Sleep Timing…

• especially wake time, and

• the day-to-day stability of your schedule

In other words, your sleep plan should answer what time you wake up most days, how you’ll keep timing steady, and when you’ll restrict light and caffeine. ^(2,5,6)

RECOMMENDATIONS AT A GLANCE

• Regularity: Consistent sleep timing supports health and performance. ⁽²⁾

• Duration: Adults should aim for 7+ hours regularly at a minimum. ^(3,4)

• Timing inputs: Evening light and late caffeine can push sleep later and reduce sleep. ^(5,6)

^{*links to sources at the bottom of the email}

FEATURED RESOURCE

Want a sleep plan you can actually follow? In this week’s Smarter Wellness Weekly, I break down the latest sleep research so you don't have to.

ABOUT THE CONTRIBUTOR

Brian S. Dye, Ed.D., is the founder of Applied Wellness, an evidence-based wellness education platform which helps people access, understand, and apply evidence-based wellness information.

SOURCES

1. Windred et al., 2024

2. Sletten et al., 2023

3. Watson et al., 2015

4. Hirshkowitz et al., 2015

5. Gooley et al., 2011

6. Drake et al., 2013

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