Try today
Start the Power-Down Hour: no screens 60 minutes before bed.
Why it matters
Sleep is when the brain consolidates everything it learned today.
The glymphatic system clears toxic waste from the brain during deep sleep — including amyloid proteins
REM sleep strengthens emotional memories and creativity; deep sleep consolidates factual learning
One hour less sleep per night reduces cognitive performance equivalent to two years of cognitive maturation
Growth hormone peaks during the first cycle of deep sleep — before midnight matters most
What to do at every age
Tap an age range to see specific guidance for your child
0 to 1 year
- Newborns need 14 to 17 hours total across day and night
- Safe sleep: on back, firm surface, no loose bedding
- Watch for sleep cues: yawning, eye rubbing, fussiness
1 to 3 years
- 12 to 14 hours including daytime nap
- Consistent bedtime between 7 and 8 PM
- White noise helps smooth transitions to sleep
3 to 6 years
- 10 to 13 hours per night; daytime nap becomes optional after 4
- Bedtime wind-down routine: 20 to 30 minutes
- Cool, dark room: 18 to 20 degrees Celsius is optimal
6 to 12 years
- 9 to 11 hours is non-negotiable for this age
- No devices in the bedroom — even when "turned off"
- Magnesium-rich foods support sleep quality: nuts, seeds, leafy greens
12 to 16 years
- 8 to 10 hours; teens are biologically wired to sleep later
- Advocate for later school start times when possible
- Consistent weekend schedule prevents the Monday fatigue cycle
Practice it
Interactive workshops with hands-on activities for this habit
H.A.B.I.T.S. Quick Reference
All 6 habits on one page. Print it, stick it on the fridge, practice it daily.
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