Commonly Asked Sleep Hygiene Questions and Answers
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
- 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
- Tablet (iPad/Kindle etc.)
- Smart Phone
Experts recommend that you shut anything with a blue light down 60-90 minutes before you need to be asleep.
- 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.
- 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.
- No caffeine past 2pm
- 1 ounce = 1 hour to metabolize
- Avoid heavy foods and those with a lot of sugar
Eat breakfast like a King, lunch like a Prince & dinner like a Pauper. – Anonymous
Click here for more information on Clean Eating.
- White noise machine
- Download an app
- Close the window
- Address snoring, gasping, grinding & suffocation- take our Sleep Quiz!
Do you have a roaming child? Replicate these tips for them and always encourage them to get back in their bed.
- Easy alarm ringtones
- Soft gradual light
- Yoga / light stretching
- Don’t check your phone!
Search Morning Yoga on YouTube for Free Workouts!