Hygiene rules: from using tampons to brushing your teeth

Like most girls, you want to follow the rules of proper feminine hygiene. Obvs. But what are the rules? Like how are you supposed to know how long to wait before changing a pad? Or what’s a normal time to spend brushing your teeth? If you’re feeling a bit in the dark, follow these simple guidelines.
Ok, so how long should you...
... leave in a tampon?
4-8 hours. If the tampon’s saturated before 4 hours, use the next higher absorbency. If it’s dry with white showing after 4 hours, use the next lower absorbency. Never leave tampons in for more than 8 hours.
... wait before changing pads?
Change your pads a few times throughout the day, when they become saturated or uncomfortable. Overnight, change your pad before bed and when you wake up.
...sleep?
You should get 8-10 hours a night.
... spend brushing your teeth?
Spend 2 minutes or 4-5 seconds per tooth. Remember to brush your teeth at least twice a day.
...spend washing your hands?
At least 20 seconds or as long as it takes to say your ABCs., remembering to wash every surface, including the back of your hands, your wrists and under your nails.
…leave in conditioner?
Wash it out straight away or for wait 1-3 minutes for deeper conditioning.
…warm up before a workout?
8-10 minutes of slower or lighter exercise, gradually building it up.
…cool down after a workout?
5-10 minutes of lighter exercise or stretching.
…hold a stretch?
10-20 seconds, breathing into the stretch. No bouncing. It’s better to stretch after exercise, when your muscles are warm
…spend in the sun?
There’s really no such thing as a ‘healthy tan’...the most important thing is to take breaks and reapply sunscreen every 2-3 hours and after swimming.