Card · US Letter
Sleep hygiene card
A bedroom card with the core rules for healthy sleep.
Based on the article: Sleep: how much do adults need and why it matters for health
Sleep hygiene card
8 habits backed by research
- Get up at the same time every day
- Morning daylight for 15–30 min
- Last coffee at least 8–9 hours before bed
- No alcohol in the evening
- Screens away 30–60 min before bed
- Bedroom dark, quiet and cool
- Move during the day
- Bed only for sleep
Adults need at least 7 hours of sleep.