Sleep Hygiene Checklist

Dark bedroom

Use blackout curtains or an eye mask to block all light

Cool temperature (60-67°F / 15-19°C)

Keep your bedroom cool for optimal sleep

Quiet environment

Use earplugs or white noise to minimize disturbances

Comfortable mattress and pillows

Invest in quality bedding that supports your body

Go to bed at the same time daily

Keep a consistent sleep schedule, even on weekends

Avoid hitting snooze

Set one alarm and get up when it rings

Limit daytime naps to 20 minutes

Long or late naps can interfere with nighttime sleep

30-60 minute wind-down routine

Create a relaxing bedtime ritual to signal sleep time

No screens 1 hour before bed

Blue light from devices suppresses melatonin production

Practice relaxation techniques

Try meditation, deep breathing, or progressive muscle relaxation

Read a physical book or journal

Calming activities help prepare your mind for sleep

No caffeine after 2 PM

Caffeine stays in your system for 6-8 hours

Avoid alcohol before bed

Alcohol disrupts REM sleep and sleep quality

Light dinner 2-3 hours before bed

Heavy meals can cause discomfort and disrupt sleep

Regular exercise (but not before bed)

Exercise improves sleep, but finish 3-4 hours before bedtime