Pre-Bed Habits⏰
Doing this with your smartphone, tablet, or TV right before bed tricks your brain into thinking it is still daytime.
What is looking at a screen? (or Blue Light)
To help your body transition into deep sleep, your bedroom temperature should ideally be kept at this comfort level.
What is cool? (or cold)
If you share a room or house and need to get up in the middle of the night, you should practice this courtesy so you don't wake others.
What is being quiet / using a dim light / moving softly?
The recommended number of hours of sleep a teenager should get each night for optimal health, brain development, and growth.
What is 8 to 10 hours?
If you see a dog twitching, paddling their paws, or making soft whimpering noises in their sleep, it means they have entered REM sleep and are likely doing this.
What is dreaming?
To give your brain enough time to wind down naturally, you should power down all screens at least this many hours before bed.
What is 1 to 2 hours?
To train your brain that the bed is only for sleeping, you should avoid doing these two common daytime activities on it.
What are eating, homework, playing video games, or watching TV?
Drinking beverages that contain this ingredient—found in soda, energy drinks, and coffee—should be strictly avoided in the afternoon and evening.
What is caffeine?
While you sleep, your brain acts like a computer filing system, organizing and sorting this type of information from your day.
What are memories? (or learning)
Humans are the only mammals on Earth that will willingly do this, while animals always sleep when their bodies need it.
What is delay sleep? (or stay up late on purpose)
To prevent indigestion and sleep disruptions, you should finish eating your last meal or heavy snack at least this many hours before going to sleep.
What is 2 to 3 hours?
Doing this at the exact same time every single day—even on weekends—is the #1 way to build a healthy sleep cycle.
What is waking up? (or going to bed)
If you are scrolling on your phone or snacking late at night, the light, noise, or crinkling wrappers might violate this rule for anyone sharing your space.
What is sleep etiquette? (or respecting others' sleep space)
Getting enough sleep is a secret weapon for your body's defense system, which is also known by this medical term.
What is the immune system?
Research shows that you spend about 2 hours every single night doing this visual activity, even if you don't remember it in the morning.
What is dreaming?
Instead of scrolling through social media or gaming in those final 1 to 2 hours before sleep, you should do these kinds of screen-free activities.
What are reading a physical book, journaling, stretching, or listening to calm music?
Because artificial light blocks the sleep hormone melatonin, experts recommend making sure your sleeping space is as close to this lighting condition as possible.
What is pitch dark? (or completely dark / using blackout curtains)
If you have to wake up much earlier or stay up later than a roommate, practicing good etiquette means using these two tools to keep your audio and alerts private.
What are headphones and silent/vibrating alarms?
Chronic lack of sleep can severely affect this mental state, making you feel more anxious, stressed, or moody during the day.
What is emotional well-being? (or mental health / mood)
Sea otters practice amazing sleep etiquette by doing this with each other while sleeping so they don't drift apart in the ocean currents.
What is holding hands?
This acronym stands for the active stage of sleep where your eyes move rapidly, your brain activity spikes, and most of your dreaming takes place.
What is REM? (Rapid Eye Movement)