Sleep Well Clinic

15/04/2026

About 44% of US children may not regularly get the recommended amount of sleep for their age, according to the National Sleep Foundation's 2026 Sleep in America Poll. The survey found that 57% of parents underestimated their children's sleep needs, with 61% to 78% of parents misjudging the optimal amount of sleep for children ages 2 and younger.
Poor sleep in childhood is linked to impaired learning, emotional dysregulation and long-term health consequences. Closing this gap starts with education, and it starts at home.
The amount of sleep kids need varies based on their age:
14 to 17 hours of sleep for newborns.
12 to 15 hours for infants.
11 to 14 hours for toddlers.
10 to 13 hours for preschoolers.
9 to 11 hours for school-aged children.
8 to 10 hours for teens.
These results indicate, children are sleeping less than recommended, and parents often believe their children need less sleep than experts advise.
In addition, 4 of 5 parents said their own sleep suffers when their child sleeps poorly.
Sleep tips for parents and kids include:
Spending time in the sun or bright light in the morning, to jumpstart your body clock.
Play or exercise at least 30 minutes a day, five days a week.
Cut caffeine after noon, including coffee, sodas, teas, energy drinks and snacks containing caffeine.
Eat dinner at least two hours before bedtime.
Set a wind-down ritual, including a device-free window for at least an hour prior to bedtime.
Set a consistent sleep and wake schedule, including weekends.
Keep the bedroom cool, dark and quiet.

14/04/2026

A study in BMC Medicine found that anticholinergic drugs common in sleep aids, antihistamines and some antidepressants are linked to a 71% higher risk of heart problems, including heart failure and arrhythmias. The study tracked more than 500,000 people 45 and older over 14 years and found that heart risks were higher among those taking the largest doses of anticholinergics.
The study couldn't prove cause-and-effect, but the association was particularly strong for heart failure and heart rhythm issues.
The results indicate that the cumulative drug burden can affect heart regulation, not only in the short term but also over the long term. The researchers advise that this does not mean that the drugs should always be avoided, but that exposure should be monitored carefully.
https://link.springer.com/article/10.1186/s12916-026-04751-w

13/04/2026

Girls who experience sleep problems during childhood and adolescence may be more likely to develop polycystic o***y syndrome by age 14, according to a newly published study.
Key results: Girls whose caregivers reported they had trouble sleeping at ages 8 and 14 years had increased odds for PCOS. Having trouble sleeping at age 10 years was tied to 2.95 times higher PCOS odds at age 14 years.
These findings suggest that early sleep difficulties could act as a potential signal for girls who may be at higher risk of developing PCOS.
Clinically, this highlights the importance of identifying and addressing sleep problems in childhood such as trouble falling or staying asleep, because improving sleep through consistent routines, healthy sleep habits or behavioral interventions may support better hormonal and metabolic health during development. While improving sleep cannot guarantee prevention of PCOS, promoting healthy sleep from a young age may help reduce long-term reproductive and metabolic risks.

AbstractBackground. Sleep disturbances are common in women with polycystic o***y syndrome (PCOS), but no prospective studies have explored whether childhoo

12/04/2026

Obstructive sleep apnoea (OSA) is a common form of sleep disordered breathing characterised by frequent arousal due to upper airway collapse during sleep. Current estimates suggest that OSA affects nearly one billion individuals worldwide, but only 20% of suspected cases are clinically diagnosed. If untreated, OSA can lead to serious medical complications such as hypertension, cardiovascular disease and type 2 diabetes, owing to its proinflammatory nature. The primary treatment for OSA, positive airway pressure therapy (PAP), involves the delivery of pressurised air to the upper airway via a mask.
Successful treatment of OSA with PAP therapy is achieved by long term continuous adherence.

09/04/2026

In this pilot study, regular CPAP use does not appear to associate with an increase in inhaled microplastic levels in patients with OSA. However, inhaled microplastics were positively associated with elevated inflammatory biomarkers in the upper airways.

Microplastics (MPs) are ubiquitous environmental pollutants that have raised growing concerns about their potential impact on human health. Components used

08/04/2026

Sleep disorders are linked to greater cognitive impairment and poorer instrumental activities of daily living in adults with Alzheimer's disease, according to a study published in the journal Alzheimer's & Dementia. The study analysed data from 10,823 participants and found that sleep apnoea and rapid eye movement sleep behaviour disorder are significantly associated with cognitive impairment. The study highlights the clinical value of screening and managing sleep problems in comprehensive care strategies for Alzheimer's disease.
Mediation analysis demonstrated that cognitive impairment accounted for approximately 62% of the association between sleep disorders and Instrumental activities of daily living difficulties, indicating a substantial indirect association through cognitive function.
https://pubmed.ncbi.nlm.nih.gov/41732122/ =NjA1ZTBkOGEtMTZlMy00MmRkLWFkNWItOTVjMTQ0MjFlMmVk~

07/04/2026

A recently published study found 3 out of 4 adolescents in the US reported getting insufficient sleep in 2023, up 8% from 2007. The study found 23% of teens reported sleeping five hours or less, up from 15.8% in 2007. Sleep plays a crucial role in adolescent brain development. It's important for emotional regulation in teenagers and important for their overall physical and mental health.
The rise in insufficient sleep didn't appear to depend on certain risk behaviours either. Regardless of mental health symptoms, substance use, how many hours a day they're watching TV or they're on social media, the authors saw widespread increases in insufficient sleep across the population.
Here are a few tips for teens to improve their sleep:
Dimming the lights and minimising the use of electronics before bed.
Keeping a consistent sleep schedule.
Maintaining a sleeping environment that's cool, dark, and quiet.
Get exposed to bright outdoor light first thing in the morning. This really sends a signal to the brain to be awake and alert. It is the wakeup time that drives the bedtime.
Adults need to model healthy sleep hygiene and help teens understand that good sleep matters to their overall well-being.

This study examines national trends in insufficient sleep from 2007-2023 and whether trends differed by demographic or behavioral risk subgroups.

06/04/2026

A newly published study in showed that sleeping for 7 hours and 19 minutes at night is optimal for insulin sensitivity, with more or less rest linked to a lower estimated glucose disposal rate. The study also found that moderate catch-up sleep on the weekends can improve insulin sensitivity, but excessive catch-up sleep may be harmful. The take-home message seems to be to get 7-8 hours' sleep per night and only use the weekends to make up for 2 hours of lost sleep during the week.
The authors note that guidelines should encourage consistent sleep rather than trying to catch up on sleep over weekends.
Diet and exercise are also major determinants in controlling the development of diabetes. But since poor sleep will often trigger a worse diet and a diminished capacity for exercise, focusing on sleep can target many birds with one stone.
https://drc.bmj.com/content/14/2/e005692

01/04/2026

Children and daylight savings:
Research suggests that children experience a cumulative loss of almost two and a half to three hours of sleep the week after daylight savings. Children have a hard time adjusting to the sudden shift. It may be hard to get them back to sleep at their regular time. Be a little patient and remember that adjustment takes time, and in this period, there can be some behavioural issues.
What can you do to help the family adjust?
Avoid naps late in the day
Be physically active
Get plenty of daylight exposure, especially in the morning
Turn off electronics and dim lights before bedtime

31/03/2026

This study investigated the immediate effects of standard time (ST) to daylight saving time (DST) transition on sleep and headaches in patients with migraines.
Despite the lack of significant difference in mean sleep duration before and after the clock change (437.79 ± 42.96 min vs. 438.16 ± 35.47 min), a significant increase in migraines were noted after ST-DST transition, as reported by an incidence rate per 100 person days (7.76 pre-transition vs. 13.35 post-transition, p = 0.029). The mean deep sleep duration was significantly higher during the two weeks preceding the transition (94.26 ± 38.26 min) than after the clock change (83.97 ± 41.31 min; p = 0.015).
The observed increase in migraine episodes following the ST-DST transition underscores the importance of circadian alignment in migraine management. The significant reduction in deep sleep suggests that interventions to enhance deep sleep, such as exercise, may help mitigate migraine exacerbations associated with clock changes. These findings may also have broader implications for circadian misalignment caused by jet lag and time zone shifts.
https://link.springer.com/article/10.1007/s44470-025-00006-2

30/03/2026

Following on from yesterday's post about adjusting to daylight savings, what else can you do?
Leverage Temperature, Meals & Exercise
While light is the primary method for adjusting our circadian clock, temperature, exercise, and meal timing also play important roles.
If you're struggling to adjust to daylight saving time, temperature can be a powerful tool to shift your circadian clock.
Taking a hot bath, shower or spa 1 hour before bedtime is a science-supported method to improve your ability to fall asleep and sleep deeply.
Keep your bedroom cool (about 19°C).
To adapt quickly to the end of daylight saving time, wait to eat until your usual mealtime at the new time, even if you feel hungry beforehand.
Exercise significantly enhances sleep quality and duration. Sticking to your regular exercise schedule will also help your body adjust effectively.

29/03/2026

The end of daylight saving time is this weekend, as such "fall back" by one hour, leading to earlier sunrises and sunsets. While this offers an extra hour of sleep, you experience less light in the evening, which can lead to disrupted sleep and altered moods. Try these tips to help your body adjust quickly to the new schedule.
1. View Morning Sunlight:
Circadian rhythms are the 24-hour cycles that regulate sleep, wakefulness, eating, and other activities. To adjust your circadian rhythms to the end of daylight saving time, get plenty of natural morning sunlight in your eyes. This light acts as an anchor for your internal clock, helping ensure the body's cells and organs function optimally and at the right times.
Get outside within 30-60 minutes of waking up to expose your eyes to sunlight.
If you wake before sunrise, turn on bright artificial lights until the sun rises. Once it rises, get outside.
Try to get 15 minutes of sunlight on a sunny day, while cloudy days may require 20 minutes or more. Even on overcast days, natural sunlight is brighter than indoor lighting.
Avoid wearing sunglasses for your morning sunlight viewing, but glasses and contact lenses are fine.
Always avoid staring directly at the sun or any intensely bright light sources at any time of day, as this can be painful and damage your eyes.
2 Limit Nighttime Light:
Dim or turn off artificial lights in your environment after the sun goes down. Remember, the sunset will now happen an hour earlier, given the time change.
After sunset and in the hours before bedtime, opt for dim, low-positioned lights, such as table lamps, instead of overhead lights. This low ambient light supports natural melatonin production and makes it easier to fall asleep.
3. Strive for Consistent Sleep/Wake Times:
Aim to go to sleep and wake up at roughly the same time each day, ideally within a 30 minute window, even on weekends. This consistency reinforces your circadian rhythm and makes it easier to fall asleep and wake up feeling refreshed.