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Sleep Hygiene Checklist: Your Quick Guide to Better Sleep
Achieving restful sleep is simpler when you have a plan. Use this Sleep Hygiene Checklist to keep your sleep routine on track. Bookmark this page or download the PDF version to save it to your phone for quick access.
✅ Sleep Hygiene Checklist
1. Stick to a Consistent Sleep Schedule
- Go to bed and wake up at the same time every day, even on weekends.
- Avoid major shifts in your sleep routine.
2. Create the Ideal Sleep Environment
- Keep your bedroom cool (60-67°F / 15-20°C).
- Ensure it’s dark with blackout curtains or an eye mask.
- Maintain a quiet space; use earplugs or white noise if needed.
- Remove electronic devices from the bedroom.
3. Manage Diet and Exercise
- Avoid caffeine after 2 PM or within 6 hours of bedtime.
- Skip heavy or spicy meals close to bedtime.
- Exercise daily but finish workouts at least 3-4 hours before bed.
- Consider a light snack like a banana or a glass of warm milk if hungry before bed.
4. Develop a Calming Bedtime Routine
- Dedicate 1-1.5 hours before bed to unwinding:
- Take a warm bath or shower.
- Practice meditation, deep breathing, or gentle stretching.
- Read a relaxing book or listen to calming music.
5. Limit Screen Time
- Turn off devices at least 1 hour before bedtime.
- Use blue light blockers if screens are unavoidable.
6. Handle Sleeplessness Properly
- If you can’t sleep after 20-30 minutes, get up.
- Do something calming, like light reading or gentle stretches.
- Avoid checking the clock—it adds stress.
7. Additional Tips
- Limit or avoid alcohol before bed—it disrupts sleep quality.
- Get exposure to natural light during the day.
- Keep your hands and feet warm at night.
- Try relaxation techniques like progressive muscle relaxation.
📥 Downloads
Download the Sleep Hygiene Checklist PDF version
Save this checklist on your phone or print it to keep these tips handy. Having a quick reference ensures you stay consistent with your sleep hygiene routine.