Sleep Hygiene
Commonly Asked Sleep Hygiene Questions and Answers
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When Should I Go To Bed?
Work backwards and get you 8 hours in
Up at 5 to get in a workout?- Asleep by 9pm
- Asleep by 11pm
Children
- Infants 4 months to 12 months should sleep 12-16 hours per 24 hours (including naps)
- Children 3-5 years of age should sleep 10-13 hours per 24 hours (including naps)
- Teenagers 13-18 years of age should sleep 8-10 hours per 24 hours
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Shut It All Down
- Tablet (iPad/Kindle etc.)
- Smart Phone
- Laptop
- TV
Experts recommend that you shut anything with a blue light down 60-90 minutes before you need to be asleep.
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Environment
- Temperature between 60-68 degrees
- Soft lighting while awake
- Black out curtains
- Sleep mask
- Mattress & pillows
Don’t fight it! Our bodies naturally wake during daylight and sleep during the darkness thanks to our circadian rhythm.
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Exercise / Physical
- 30-60 Minutes a day
- Find the time that is right for you
- Avoid strenuous exercise too close to bedtime
- Light exercises can be a great addition to your bedtime routine
- Warm shower or bath
Sleepfoundation.org reports that as little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality
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Nutrition
- Caffeine
- No caffeine past 2pm
- Alcohol
- 1 ounce = 1 hour to metabolize
- Food
- Avoid heavy foods and those with a lot of sugar
- Caffeine
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Sounds
- White noise machine
- Download an app
- Close the window
- Address snoring, gasping, grinding & suffocation
Do you have a roaming child? Replicate these tips for them and always encourage them to get back in their bed.
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Waking Up
- Easy alarm ringtones
- Soft gradual light
- Yoga / light stretching
- Don’t check your phone!
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