Complete Sleep Hygiene Checklist
Your Guide to Better Sleep
Are you ready to take control of your sleep? The key isn't just about what you do in bed, but what you do all day long. This simple checklist provides a clear roadmap to better sleep hygiene, helping you build healthy habits and create the perfect environment for a restful night.
Your Sleep Hygiene Checklist
Keep it cool
Set your room temperature to a cool, comfortable level, typically between 60-67°F (15-19°C).
Make it dark
Use blackout curtains, an eye mask, or block out any sources of light from your bedroom.
Reduce noise
Use a fan, a white noise machine, or earplugs to block out distracting sounds.
Ensure comfort
Invest in a comfortable mattress, pillows, and bedding.
Keep a consistent schedule
Go to bed and wake up at roughly the same time every day, even on weekends.
Limit naps
If you must nap, keep it short (20-30 minutes) and take it in the early afternoon.
Exercise regularly
Physical activity helps with sleep, but avoid intense workouts close to bedtime.
Be mindful of food and drink
Avoid large meals, alcohol, and caffeine in the hours before bed.
Get morning sunlight
Natural light exposure helps regulate your body clock.
Power down
Turn off screens (phones, tablets, computers) at least 60 minutes before bed.
Relax
Take a warm bath, read a book, listen to calm music, or practice gentle stretching.
Journal
Write down any thoughts or worries to clear your mind.
Start Your Sleep Transformation
By making a few small changes, you can create a huge impact on your sleep. Start with just a few items from this checklist and build from there.