Sleep Hygiene

Commonly Asked Sleep Hygiene Questions and Answers

  • 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
    Up at 7 to be at work by 9?
    • 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 
  • 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.

  • 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.

  • 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

  • Nutrition
    • Caffeine
      • No caffeine past 2pm
    • Alcohol
      • 1 ounce = 1 hour to metabolize
    • Food
      • Avoid heavy foods and those with a lot of sugar
  • 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.

  • Waking Up
    • Easy alarm ringtones
    • Soft gradual light
    • Yoga / light stretching
    • Don’t check your phone!

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