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How Much Sleep Do I Need? from the CDC (chart of hours based on age)
How Much Sleep Do We Really Need: Revisited National Sleep Foundation Brief Article
Automated Morningness-Eveningness Questionnaire (AutoMEQ) Are you a morning person or evening person? Take the test.
The Pittsburgh Sleep Quality Index (PSQI): One page questionnaire
Epworth Sleepiness Scale (scroll down on this link for questionnaire) and the Epworth Sleepiness Questionnaire for Children & Adolescents
Are you Getting Enough Sleep? Dr. Nancy Foldvary-Schaefer for the Cleveland Clinic talks about the most noticeable symptoms of sleep deprivation including:
- Falling asleep or yawning during the day - Feeling restless and irritable.
- Having to check work repeatedly - Anxiety
- Making errors in school or work - Reduced short-term memory.
- Difficulty concentrating or staying on task. - Decreased ability to learn.
Brain Basics: Understanding Sleep from the National Institute of Neurological Disorders and Stroke
Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
An Overview of Sleep Deprivation
Influence of Weekly Sleep Regularity on Self-Reported Wellbeing. Regular sleep patterns were found to be associated with better wellbeing in college students.
The Pittsburgh Sleep Quality Index (PSQI): One page questionnaire
Time zones mess up more than just your sense of time
One In Three Aussies ‘Socially Jet Lagged’: Study Social jetlag is prevalent and associated with bedtime technology use
Social Jetlag – are late nights and chaotic sleep patterns making you ill?
Social jetlag more than the evening crototype is the main cause of chronic sleep privation in teen people
Teens who use screens more sleep less: New study shows a clear link between increased use of electronic devices during the day and less sleep at night.
The influence of school time on sleep patterns of children and adolescents
Effects of school time on sleep duration and sleepiness in adolescents Delaying the time of start of school to 9 AM allows for longer sleep duration, better mood, and better school performance
Association Found Between Better Sleep, Academic Performance Among College Students A study of college students found that better sleep—specifically, higher quality, longer duration, and greater consistency of sleep—was associated with higher scores on quizzes and midterm exams.
Unrestricted evening use of light‐emitting tablet computers delays self‐selected bedtime and disrupts circadian timing and alertness evening use of light emitting devices can induce delays in self-selected bedtimes, suppress melatonin secretion, and impair next-morning alertness, which may impact the health, performance, and safety of users.
Unhealthy sleep practices, conduct problems, and daytime functioning during adolescence.
The Chronotype-Academic Performance Model (CAM): Daytime sleepiness and learning motivation link chronotype and school performance in adolescents Late eening types seem to be at high risk to suffer from daytime sleepiness and to display dysfunctional attitudes toward school work.
Multi-method assessments of sleep over the transition to college and the associations with depression and anxiety symptoms Depressive symptoms were associated with worsening sleep problems in the first semester of college.
The Peter Attia Drive Podcast: weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking and a few other things ... such as: Matthew Walker, Ph.D., on sleep
Quality of sleep and anxiety are related to circadian preference in university students
Social and Behavioral Determinants of Sleep. Doctoral dissertation, Harvard T.H. Chan School of Public Health. Li, Xiaoyu. 2017.
Poor sleep quality is associated with increased cortical atrophy in community-dwelling adults
Effect of Sleep on Sports Performance and Sports Injury
How to (Literally) Clean Your Brain Several studies have shown that as you sleep, the glymphatic system is clearing your brain of neurotoxic substances that have accumulated throughout the day, including amyloid-beta, the protein that forms the characteristic plaques in Alzheimer’s.
The role of sleep continuity and total sleep time in executive function across the adult lifespan
Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion and Sleep's impact on General Health, Cardiovascular Health, Metabolic Health, Mental Health, Human Performance, and Developmental Health.
Chronotype and Social Jetlag: A (Self-) Critical Review
Time to learn: How chronotype impacts education
The effects of time of day and chronotype on cognitive and physical performance in healthy volunteers
Automated Morningness-Eveningness Questionnaire (AutoMEQ) Are you a morning person or evening person? Take the test.
