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(PDF) Assessment of Sleep Hygiene Using the Sleep Hygiene

Step 1: For the first three days, monitor your sleep habits by answering the questions after you get up in the morning. SKILL: Sleep Hygiene Step 2: Choose at least one new sleep hygiene strategy that you would like to try.For the last four days, place a check next to the strategy you actually tried. (sample) Monitoring EXAMPLE Day 1 Day 2 Day 3 Sleep Hygiene Strategies Day 4 Day5 Day6 Day Sleep Hygiene Category Good Sleeping Habits Sun. Mon. Tues. Wed. Thur. Fri. Sat. Timing Set a constant bed time Set a constant wake time Do not take naps Sleep Behavior Have a pre-sleep ritual Use the bed only for sleep If unable to sleep for more than 15 minutes, get out of bed Environment Take a warm bath Keep temperature of room constant. Sleep environment habitS Typical sleep position(s) q back q side q stomach q head elevated q in a chair q I sleep alone. q I share a bed with someone. My bedroom is q comfortable q noisy q too warm q too cold q es Y q No I have pets in the bedroom. q es Y q No I watch TV in bed prior to sleep Consistency is the secret sauce here. After a while, you'll form effortless sleep habits. Jetlag? Try fasting Going without food for 12-16 hours mimics sleep. If you want to adjust to the local time faster, eat on their schedule. 2 www.thesleepsavvy.com 2 0 Sleep Hygiene Checklis etc.), and relationship conflicts can all cause sleep problems. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. Do: 1. Go to bed at the same time each day. 2. Get up from bed at the same time each day. Try to maintain something close to this on weekends. 3

QUIZ: How good is your sleep hygiene? - Calm Momen

  1. A steady de- struments intended to assess adult sleep hygiene: the cline in the time adults in the United States spend Sleep Hygiene Awareness and Practice Scale (Lacks asleep (National Sleep Foundation, 2002) and an es- and Rotert, 1986) and the Sleep Hygiene Self-Test timated yearly cost to society of sleep problems rang- (Blake and Gomez, 1998)
  2. GOOD SLEEP HYGIENE DO: 1. Go to bed and get up at the same time. Try to maintain something close to this on weekends. 2. Get regular exercise each day, preferably in the morning (evidence that exercise (including stretching/aerobic) improves restful sleep. 3. Get regular exposure to outdoor or bright light, especially in the afternoon
  3. Find out what's causing your sleepless nights and take our quiz. Getting a good night's sleep is the foundation of our health and can offer wide-ranging benefits - from better concentration to reduced stress levels. When it comes to sleep, quality is as important as quantity. One study found that interrupted sleep is worse for us than.
  4. g, dancing, sports) Get enough sleep Go to preventative medical appointments (e.g. checkups, teeth cleanings

Sleep Hygiene Quiz - Mental Health - BellaOnlin

Sleep Hygiene for Teens Teens typically need about 8-10 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. What are some factors that prevent teens from getting enough sleep? • Shifting of the biological clock. After puberty, a teen's internal clock shifts about 2 hours. Fo 'Sleep hygiene' is the term used to describe good sleep habits. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide long-term solutions to sleep difficulties

215 The Nemours FoundationKidsHealth Reproduction permitted for individual classroom use. Human Body Series. Sleep. Quiz Answer Key. 1. 1. Teens need this much sleep to feel refreshed and ready to learn the next day Sleep hygiene You may be asking what is sleep hygiene? It is a term used to describe good sleep habits; that is the things you can do to give yourself the best chance of a good refreshing sleep. Below are some tips on how you can do this. 1. Establish a sleep routine so that your body knows when you are getting ready for sleep Sleep hygiene is basically an assessment of the quality and quantity of sleep that you get. Take the quiz below to assess. your basic sleep hygiene strengths and weaknesses: 1. You know it is bedtime when: a. The clock has reached that hour and you know you need to reach for the pajamas. b. What bedtime q loud snoring q sleep talking q kicking with legs during sleep q light snoring q sleep walking q getting out of bed but not awake q twitching of legs or feet during sleep q bed wetting q biting tongue q pause in breathing q sitting up in bed but not awake q grinding teeth q becoming very rigid and/or shakin

30 Tips to Better ZZZs: FREE Sleep Hygiene PDF Handout Here

Sleep problems are fairly common. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. Getting a good night's sleep can improve your mental well-being and help you to better manage your anxiety Take our sleep hygiene quiz. Advertisement. Photography by Annie Spratt, Hernan Sanchez, Nomao Saeki and Alexandra Gorn on Unsplash. Get Sleep Well magazine today. Order your copy of Sleep Well magazine today for only £9.99 with FREE UK postage. EUR £11.99, ROW £12.99 Tips for Better Sleep. Good sleep habits (sometimes referred to as sleep hygiene) can help you get a good night's sleep. Some habits that can improve your sleep health: Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Make sure your bedroom is quiet, dark, relaxing. Here is a 10 question quiz over our powerpoint presentation on Rest and Sleep. Some questions are true and false, multiple choice, and select all that apply. Good Luck! is a state of rest accompanied by altered consciousness and relative inactivity. Sleep Quiz: Trivia Questions For Teens Sleep Hygiene Test. This test is designed to evaluate your level of sleep hygiene. For some, falling asleep is as simple as lying back into a soft pillow, but for others, it is a frustrating process of tossing, turning and glancing nervously at the advancing clock. Whether you awake refreshed and ready to face the day or red-eyed and sluggish.

Sleep Hygiene Test - Psychology Toda

Sleep Quiz. This quiz has been designed to help you identify potential sleep problems. To find out if you may have a sleep disorder, check the symptoms below that describe how you sleep. If you checked more than three items, you may suffer from a sleep disorder. Consult your doctor or call the UCSF Sleep Disorders Center at (415) 885-7886 Quiz: How Well Do You Sleep? Medically reviewed by Janet Hilbert, MD — Written by Sara Lindberg on November 8, 2020. Wondering if your sleep hygiene and routine are affecting your health? Take.

Assessment of Sleep Hygiene Using the Sleep Hygiene Inde

This sleep hygiene checklist will assist you with your daytime and nightly activities so you can benefit from the best possible sleep. Set out below you will find those not so favorable behaviors that you can avoid as well as those good behaviors you can implement to support better sleep habits Sleep Quiz This simple quiz is designed to alert you to any problems resulting from poor quality sleep. Once detected, most sleep disorders can be corrected. A sleep study is a procedure that uses sophisticated equipment to measure progressive bodily changes during sleep. The results of a sleep study allow your doctor to diagnose Triangle Neurology and Sleep Lab, PA Laura Jozewicz, MD 701 Exposition Place, Suite 106 Raleigh, NC 27615 Ph. 919.845.2580 Fax 919.845.2581 Sleep Hygiene Questionnaire 1. At what time do you go to bed? 2. Do you have problems falling asleep? 3. Do you wake up during the night? 4. Do you have problems going back to sleep after waking up at night? 5

sleep with a pillow, and the response that best fit how often you sleep with a pillow was often, you would mark the item as follows: EXAMPLE Never (0 times per month) Rarely (less than 3 times per month) Sometimes (1-2 times per week) Often (3-4 times per week) Almost every day (5 or more times per week) I sleep with a pillo On the left side of the line write down good sleep hygiene ideas. 3) On the right side of the line write down poor sleep hygiene ideas. Write sleep hygiene information on your group activity poster. Topic 3D - Sleep hygiene %20school).pdf Procedure: In your groups answer the below questions for every member in the group 24-hour period is the most satisfactory amount. Generally, the amount of sleep required is an individual matter. Some people feel rested after 5 to 6 hours of sleep; others sleep 9-10 hours. Most adults sleep about 7-8 hours in a 24-hour period. Children sleep more than adults and, in most cases, the elderly sleep less than they did as younger.

QUIZ: how good is your sleep hygiene? Plus 11 tips for

  1. Sleep hygiene is the sum of practices that promote regular, restful sleep. Components of sleep hygiene can include going to bed and rising at regular hours every day, making the bedroom relaxing and inviting, using the bed only for sleeping, and removing personal electronic devices and TVs from the bedroom
  2. Scoring of the Adolescent Sleep Hygiene Scale (ASHS) • The ASHS provides 8 subscale scores and an overall sleep hygiene score. • Higher scores indicate better success on each of these dimensions of sleep hygiene. • Response options are scored as follows: o Never (6 point) o Once in Awhile (5 points) o Sometimes (4 points
  3. g. This need appears to be due, in part, to two sub
  4. Sleep - self help There are many reasons for not sleeping well which may include distress, physical discomfort or physical illness. Sleep needs vary. A baby starts life needing 16 hours or so of sleep each day, and the time we need for sleep decreases as we get older, so that adults, and particularly older adults may only need 4-6 hours a night
  5. Introduction 1 The purpose of this workbook is to help Veterans who have insomnia. You may have insomnia if: • you have difficulty falling and/or staying aslee

CDC - Sleep Hygiene Tips - Sleep and Sleep Disorder

Sleep Hygiene Practices Scale The following items are descriptions of common sleep habits, daily life activities, and sleep environments. Please circle the number to indicate how often the situations fit your personal experiences, with 1 indicating never and 6 indicating always. r Tips to sleep better • Go to bed the same time every night • Turn off all electronic devices at least 30 minutes before bed • Make sure your bedroom is not too light or too hot (or cold) • Avoid caffeinated drinks (e.g. Coke, coffee, tea) for at least 4 hours before bed • Don't nap for any longer than 20 minutes during the day • Be sure to get outdoors and get some exercise durin Sleep Hygiene Test. Experts recommend that you get 7-8 hours of sleep every night. Find out if you're shortchanging yourself a few well-needed winks by taking this test. This test is designed to evaluate your level of sleep hygiene. For some, falling asleep is as simple as lying back into a soft pillow, but for others, it is a frustrating. Sleep Quiz: Trivia Questions For Teens! . Upgrade and get a lot more done! 1. When you loose sleep, you accumulate a sleep debt. 2. 3. 4. High school students are the most sleep deprived segment of the population Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions, following a relaxing pre-bed routine, and building healthy habits during the day can all contribute to ideal sleep hygiene

24 Sleep Quizzes Online, Trivia, Questions & Answers

Sleep Hygiene Pdf Spanish Lessons - funkypin

SLEEP Sleep and Health Among Adults in OHIO Sufficient sleep is essential for a healthy lifestyle How much sleep do adults need? Adults should sleep 7 or more hours each night for optimal health. 1. Insufficient sleep (or short sleep) is defined as less than 7 hours of sleep daily. More than a third of U.S. adults report insufficient sleep Sleep Assessment Quiz. Share Tweet Share. Sleep Assessments. According to the National Institutes of Health (NIH), at least 40 million Americans each year suffer from chronic sleep disorders, and an additional 20 million experience occasional sleeping problems. These disorders and the resulting sleep deprivation interfere with work, driving and. Sleep Hygiene Index (SHI) roland@graphic-insight.com August 5, 2019 September 27, 2019 Sleep Hygiene Index Sleep hygiene or good sleep habits can help you get a good night's sleep... feeling refreshed and productive upon awakening People need sleep. Sleep helps people feel rested and have more energy. Sleep helps people stay calm during the day . Sleep helps people do better in school too! My parents want to help me get a good night's sleep. They want me to be rested, calm, and do well in school. They know that some nights I have trouble going to sleep Sleep Hygiene Handout. The consequences of poor sleep are far-reaching. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises, and there are a number of associated health issues such as weight gain and increased blood pressure. In other words: sleep is important

Insomnia is said to occur when sleep stimuli (e.g., bed, bedroom, bedtime) are no longer uniquely paired with sleep, but have been paired with other activities (e.g., worrying, being awake, reading). Stimulus control therapy is an effective intervention derived from stimulus control theory There are several things that you can do to promote good sleep and sleep hygiene, and ultimately get better sleep. What is sleep hygiene? Sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions. Sleep hygiene tips: Maintain a regular sleep routine. Go to bed at the same time Sleep Quiz Instructions: Answer each question. 1. True or false: The number of hours of sleep needed each night is different for babies, kids, teens, and adults. 2. Underline choices that can help you get a good night's sleep: a) Sticking to a regular bedtime b) Exercising during the day (but not right before bedtime) c) Worrying or being. Disclaimer. Oxford University Press makes no representation, express or implied, that the drug dosages in this book are correct. Readers must therefore always check the product information and clinical procedures with the most up to date published product information and data sheets provided by the manufacturers and the most recent codes of conduct and safety regulations Resource 16a (Activity 8) Personal Hygiene Quiz. Personal Hygiene Quiz - Answers 9Relationships and Sexuality 1 True - special sweat glands under the arms and around the genitals only start fully producing sweat that smells at the start of puberty. 2 False - they need to be changed every day

Welcome to your NCLEX reviewer and practice questions for eye, ears, and sleep disorders. In this nursing test bank, use the NCLEX practice questions below to help test your nursing knowledge about eye, ears, nose, throat, and sleep disorders.. Eye, Ears, and Sleep Disorders Nursing Test Banks. This section includes the NCLEX-style practice questions about eye, ears, nose, throat, and sleep. Sleep Hygiene. Showing top 8 worksheets in the category - Sleep Hygiene. Some of the worksheets displayed are Sleep hygiene work, Sleep hygiene, Checklist for better sleep work, Improving and maintaining healthy sleep habits, Sleep hygiene protocol, Good sleep hygiene handout do, Good sleep habits, Getting a good nights sleep

Sleep Hygiene Pdf Spanish Dictionary - crackseattleManagement of Common Sleep Disorders - - American Family

Bedding Information. Answers to anything bedding-related. Find out everything you need to know about sheets, weaves, thread counts, pillows, cleaning, and more. Updated October 16, 2020 However, sleep hygiene in shift workers has been paid little research attention. To investigate shift worker engagement with sleep hygiene, a systematic review using the databases Sage, ScienceDirect, and Scopus was undertaken. The search terms utilised were: shift work, shiftwork, shift-work, sleep hygiene, sleep routine, and sleep habit Sleep hygiene is the sum of practices that promote regular, restful sleep. Components of sleep hygiene can include going to bed and rising at regular hours every day, making the bedroom relaxing and inviting, using the bed only for sleeping, and removing personal electronic devices and TVs from the bedroom. Sleep Quiz: Sleep Hygiene & Sleep. Sleep Hygiene can be defined as the practices and habits one can create to promote good sleep on a regular basis.. About Sleep Hygiene Sleep hygiene refers to the recommended environmental and behavioral practices designed to promote better quality sleep.It was in the late 1970s that this recommendation was first developed as a way of helping people suffering with mild-to-moderate insomnia Sleep hygiene in children and young people: information for families This information sheet from Great Ormond Street Hospital (GOSH) explains about sleep hygiene. The lead-up and routine around your child's bedtime is referred to as 'sleep hygiene'. Having good sleep hygiene can help your child both to settle to sleep and to stay asleep

Use the links below to download our leaflets as a PDF or print off a black and white text only version. The Good-Night Guide An illustrated and comprehensive guide offering seven practical steps to achieving a good night's sleep including the ideal bedroom environment, relaxation, diet and exercise The following tips can help you develop better sleep habits: Go to bed and wake up at the same time each day. Lie down to sleep only when sleepy. If you can't sleep after 20 minutes, get out of. Sleep hygiene is a behavioral and environmental practice developed in the late 1970s as a method to help people with mild to moderate insomnia.However, as of 2014, the evidence for effectiveness of individual recommendations is limited and inconclusive. Clinicians assess the sleep hygiene of people who present with insomnia and other conditions, such as depression, and offer recommendations.

Here are a few tips to help you practice good sleep hygiene so you can wind down both your body and mind: Go to bed and wake up at the same time every day, even on weekends. Be Mindful. Shortly before bedtime, try a relaxation strategy that incorporates mindfulness, deep breathing, or meditation, all of which boost sleep time and quality Sleep Quiz (instructions: PRINT OUT this page & check boxes with pen or pencil) 1. I have been told that I snore, gasp or quit breathing during my sleep, even though I do not remember. 2. I have high blood pressure. 3. I have woken up with my heart pounding or having skipped a beat during the night. 4 Expert Sleep Quiz Symptoms (Please circle all that apply) Height____ Weight_____ Sleepiness Insomnia Movement while asleep Restless Sleep Multiple awakenings Sleep walking Fatigue Mood disorder Sleep talking Snoring Poor Brain function Acting out dream Sleep Quality Assessment (PSQI) INSTRUCTIONS: The following questions relate to your usual sleep habits during the past month only. Your answers should indicate the most accurate reply for the majority of days and nights in the past month. Please answer all questions. During the past month,.

Microsoft Word - SLEEP HYGIENE INDEX Dr. Wendie Robbins.docx Created Date: 20150526213318Z. 2-3 am) and sleep in until noon (Delayed Sleep Phase—more common in adolescents). Ask if they go to bed at 8 pm only to find out that they wake up at 3 am (Advanced Phase Syndrome—more common in the elderly). 11).MEDICATIONS: Ask what medications they are taking or what surgeries have been done to try to help their sleep prob-lem. 12) Sleep Skills Group Sleep hygiene: refers to good sleep practices that help create and maintain a positive state for sleep. This may include creating a positive sleep environment and developing healthy lifestyle habits such as exercise or reducing caffeine, alcohol, tobacco, or late night eating Other common therapies include sleep restriction, para-doxical intention, and biofeedback therapy. (Guideline) Although all patients with chronic insomnia should adhere to rules of good sleep hygiene, there is insufficientevidence to indicate that sleep hygiene alone is effective in the treat-ment of chronic insomnia Academic Success Center Oregon State University, 2011 Health: Self-Care Quiz Brought to you by the Academic Success Center Academic Coaching Psych 131 Supplemental Instruction Tutoring Services 1060 Hixson-Lied Student Success Center 515-294-6624 www.asc.dso.iastate.edu 54-71: You know how to take care of yourself. Now, do it consistently

Hand Hygiene Facts and Quiz Hand hygiene saves lives! Minnesota Department of Health. Infectious Disease Epidemiology, Prevention, and Control Division. PO Box 64975. Saint Paul, MN 55164- 0975. 651-201-5414 or 1-877-676-5414. www.health.state.mn.u Take a sleep disorder quiz There are many kinds of sleep disorders , and our experts are dedicated to treating people with disorders so they can enjoy a good night's sleep. Whether it's a snoring problem, apnea , insomnia , restless leg syndrome or narcolepsy , we know how to identify and treat the disorder A multiple sleep latency test (MSLT) is a measure of daytime sleepiness. The time needed to fall asleep for brief na ps during the day is measured. I. HYPERSOMNIAS (Trouble staying awake - excessive daytime sleepiness) The most common causes of hypersomnia are insufficient sleep, medications, sleep apne sleep are also more likely to become depressed. Health. Sleep also is important for good health. Studies . show that not getting enough sleep or getting poor quality sleep on a regular basis increases the risk of high blood pressure, heart disease, and other medical conditions. In addition, during sleep, your body produces valuable hormones. Thes

3. Try to keep the same sleep and wake times each day, even on your days off. This will help regulate your circadian rhythm, improve your sleep quality, and also help you be alert during your shift. 4. Practice good sleep hygiene. a. Sleep only as much as needed to feel refreshed the following day b Sleep needs vary from person to person, and they change throughout a person's lifecycle. Children in preschool need 11 to 13 hours of sleep per night Sleep Self Assessment. This sleep quiz is an important tool designed to both quickly and easily determine if a sleep disorder may possibly be present or be a factor in your overall health and well-being. The taking of this test and the results obtained in no way substitutes for a medical assessment or diagnostic procedure

Treatment involves good sleep hygiene and a consistent sleep-wake schedule, with nighttime melatonin and/or morning bright light therapy as needed. CME Quiz Questions on page 327. Author. Sleep Hygiene. The definitive advice on getting a good night's sleep comes recommended by one of Britain's top sleep gurus, Professor Jason Ellis of Northumbria University. The guidelines are aimed at increasing or maintaining good sleep health and are not for the management of sleep disorders

The Good Sleep Guide Establish a regular sleep pattern Set the alarm for the same time every morning for seven days a week, at least until your sleep pattern settles down. Get up at the same time every day, even if you did not fall asleep until late Test. PLAY. Match. Gravity. Created by. MeganGoddard. what are examples of sleep hygiene practices? bedtime routine. what are some examples of physiological sleep hygiene? exercise, meal timing, caffeine. what are some of the best sleep hygiene advice? 1. establish a regular sleep and wake time 2. use bed for sleep and sex 3. create. The hygiene of sleep. It is important to try to fix those things that are obviously interfering with your sleep. This is what sleep hygiene is about. Think of it as a checklist that helps you reflect on what you can do during the day, before going to bed, and when in bed to help you sleep soundly

Quiz: Healthy Sleep Habits. By ch1c0nta@ctus 02.02.2017 interact. share: Are you catching enough shuteye? Chances are, you're not. Experts say teens aren't getting the rest they need, leading to drowsy driving, increased stress and problems at school. Take our quiz to learn more about healthy sleeping habits More Sleep Health Topics. The National Sleep Foundation produces award-winning education for primary care physicians, researchers, and clinicians. The National Sleep Foundation's SleepTech® program accelerates sleep technology innovations. The Sleep Health Index® measures the nation's sleep health Other good sleep-hygiene practices include avoiding large meals close to bedtime, avoiding thinking about stressful things before bedtime, and sleeping on a comfortable bed. a = True (0 points) b = False (2 points) 7. From a sleep hygiene perspective, all the items on our list are verboten. Your bed should be for sleep and sex only, says the. What's Your Sleep Like? Sleep Quiz. You've gotten into your comfortable pajamas and moved into just the right spot on your mattress. You're comfortable, relaxed, and ready to fall asleep. An. Sleep hygiene Sleep hygiene focuses on teaching good sleeping habits to patients (e.g., keeping a regular schedule, exercising during the day, avoiding napping) and can help to identify and address specific habits, behaviors, and environmental factors that can impact sleep

Sleep Hygiene Index (SHI) was designed to assess sleep hygiene. Although the SHI has shown adequate psychometric properties in a nonclinical sample, it has not been validated in a sample with chronic pain. Also, its factor structure, measurement error, and incremental validity over and above other factors affecting sleep quality have not been investigated in a nonclinical sample Mental health issues and sleep are so deeply interconnected that it is one of the first data points we measure during the discovery phase of your programme.We look for patterns of sleep hygiene or the habits of going to bed that indicate routines and healthy sleep practices Some of the worksheets displayed are personal hygiene health and routine sleep hygiene for teens lesson 6 discussion about hygiene adolescent hygiene basics 501 personal hygiene resource 16a activity 8 personal hygiene quiz sleep hygiene tips good sleep hygiene handout do. It tell the student what should be in an introduction as well as Sleep Hygiene Worksheet Record your use of sleep hygiene strategies over a week. Your goal is to use at least one good sleeping habit from any three categories each night. Check the cell of each habit you used. Sleep Hygiene Category Good Sleeping Habits Sun. Mon. Tues. Wed. Thur. Fri. Sat. Timing Set a constant bed time Set a constant wake tim

printable worksheets for personal hygiene | personalScore your sleeping hygiene11 Best Images of Food Safety Printable Worksheets13 FREE Sleep and Dreams WorksheetsPERSONAL HYGIENE QUIZ PRINTABLE PDF

Sleep hygiene refers to a set of habits that support quality sleep. These include lifestyle and dietary habits that align with the body's natural rhythms. For some people, having good sleep. This first issue of the Journal of Sleep Research in 2018 focuses on sleep hygiene, insomnia and mental health. Altogether, nine papers deal with various aspects of these topics. Friedrich and Schlarb provide us with a systematic review of psychological interventions to improve sleep in college students.In so doing, they fill a gap in the literature: until now, most of the work dedicated to. The word sleep derives from the Proto-European base *sleb, to be weak, and is related to slack. To sleep around was first recorded in 1928. [11] Sleep is a universal characteristic of complex living organisms and has been observed in insects, mollusks, fish, amphibians, birds, and mammals. [7 Sleep at regular times. First of all, keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine. Most adults need between 6 and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule. It is also important to try and wake up at the same. Sleep Hygiene for Teens Sleep hygiene means sleeping well. Everyone has times in their life when they don't sleep well. Most people need 7-8 hours a night but this varies from person to person. As teenagers, you have early school start times, after school activities and a busy social life. These can keep you up late and stop you from getting. The table below gives an indication of the amount of sleep your child needs on a regular basis to keep them healthy. Your child's age. Recommended sleep time in 24 hours. Infants 4 to 12 months. 12 to 16 hours including naps. Children 1 to 2 years. 11 to 14 hours including naps. Children 3 to 5 years. 10 to 13 hours including naps