Improve Sleep Hygiene — Checklist & tools

Practical, science-backed actions you can take tonight. Use the checklist to track progress, export your plan, and build consistent bedtime routines that improve sleep quality.
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Sleep Hygiene Checklist

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About these recommendations

Good sleep begins with predictable habits and a bedroom that invites rest. Below you'll find clear explanations for each checklist item and practical suggestions you can apply immediately. The guidance is written so you can try the change tonight — small, consistent improvements are the key.

How to pick what to start with

Choose two or three items that feel achievable. For example: keep a consistent wake-up time and dim lights an hour before bed. Once those feel natural, add another item. This gradual approach avoids overwhelm and produces lasting change.

Tips for real life

  • If you have children or shift work, adapt the checklist — prioritize quiet time and darkness when you can.
  • Use blackout curtains or an eye mask if full darkness isn't possible.
  • If caffeine is part of your routine, try moving it earlier by 1–2 hours each week until it no longer affects sleep.

Comprehensive sleep hygiene guide

Good sleep hygiene is the set of habits and environmental factors that make it easier to fall asleep and stay asleep. This guide expands on each checklist item with detailed, practical advice you can apply tonight.

Consistent sleep schedule

Keeping the same sleep and wake times strengthens your circadian rhythm. Aim to keep wake time consistent even on weekends — this anchors your biological clock and improves sleep quality over time. If you need to shift your schedule, do it gradually (15–30 minutes every few days).

Pre-sleep routine

Create a predictable, calming sequence before bed: dim lights, light reading, gentle stretching, or breathing exercises. Add one relaxing cue such as herbal tea or a short walk; your brain will learn to associate those cues with sleepiness.

Light and environment

Reduce blue light exposure in the hour before bed. Make your bedroom cool, quiet, and dark — consider blackout curtains, an eye mask, or a white noise machine. Even small changes like lowering the thermostat by 1–2°C can improve sleep depth for many people.

Daytime habits

Regular daytime activity and morning sunlight exposure help set your sleep window. Try to get at least 20 minutes of natural light in the morning. Avoid long naps late in the day; if you need a nap, keep it short (20–30 minutes) and earlier in the afternoon.

Mindset and stress

If racing thoughts keep you awake, try writing them down earlier in the evening or use a short worry journal. Cognitive techniques like labeling anxious thoughts, box breathing, or progressive muscle relaxation can reduce pre‑sleep arousal.

This page is designed to be a practical, living checklist: customize it, come back nightly, and watch small changes add up. If sleep problems persist, consult a healthcare professional — chronic insomnia may need targeted treatments.