Sleep hygiene (1166)

What is sleep hygiene?

Sleep hygiene is a set of habits to help get a good night’s sleep.

How can people improve their sleep hygiene?

• Have a regular sleep routine.  
• Stick to the same bedtime and wake time even on the weekends.  
• Stay active.  Exercise and active play help the body to fall asleep and stay asleep at night.    
• Anyone over 5 years old should stay awake during the day.  Napping makes it harder to fall asleep at night.
• Have no screen time at least 30 minutes before bed.  Cell phones, tablets, computers and TVs make it hard to fall asleep.
• Use beds only for sleeping.  
  – Do homework at a table or desk.
  – Watch TV outside of the bedroom.
• Use calming and relaxing activities like deep breathing and guided imagery.
  – This gets their body ready for sleep.
  – It also helps to cope with both pain and stress.
• Avoid caffeine.  
  – This includes caffeinated soda, chocolate, tea, energy drinks, and coffee.
  – Caffeine can make it hard to fall asleep and stay asleep.

What if I am still awake after 20 to 30 minutes? 

1. Get out of bed.
2. Avoid screens.
3. Do a relaxing activity until they feel drowsy.

Recommended hours of sleep a night:

Age Group and Recommended Hours of Sleep Per Day

• Newborn 0 to 3 months - 14 to 17 hours 
• Infant 4 to 12 months - 12 to 16 hours per 24 hours (including naps)
• Toddler 1 to 2 years - 11 to 14 hours per 24 hours (including naps)
• Preschool 3 to 5 years - 10 to 13 hours per 24 hours (including naps)
• School Age 6 to 12 years - 9 to 12 hours per 24 hours
• Teen 13 to 18 years - 8 to 10 hours per 24 hours

Other teaching sheets that may be helpful
#1317  Relaxation techniques 
#1840  Essential oils for aromatherapy