Sleep Hygiene Checklist

Practical habits and bedroom tweaks to help you fall asleep faster and sleep better.

Published July 2, 2026

Keep a Consistent Schedule

Go to bed and wake up at the same time daily
A steady schedule trains your body's internal clock.
Keep your wake time consistent, even on weekends
Aim for around 7 to 9 hours of sleep each night
Get bright daylight early in the day to set your rhythm
Avoid long or late-afternoon naps that disrupt night sleep

Build a Wind-Down Routine

Start winding down 30 to 60 minutes before bed
Dim the lights and lower household noise in the evening
Do something calming like reading or gentle stretching
Take a warm shower or bath before bed
Warming up then cooling down can help you feel sleepy.
Write down tomorrow's tasks to clear your mind

Manage Screens and Light

Switch off screens at least 30 minutes before bed
Charge your phone away from the bed
Use warm, dim lighting in the evening
Block outside light with curtains, blinds, or an eye mask
Avoid stimulating or stressful content right before sleep

Watch Food, Drink, and Caffeine

Avoid caffeine in the afternoon and evening
Caffeine can linger for many hours and delay sleep.
Limit alcohol, which fragments sleep later in the night
Avoid heavy or spicy meals close to bedtime
Stop large fluids before bed to reduce night waking
Have a light snack if hunger keeps you awake

Optimize Your Bedroom

Keep the bedroom cool, dark, and quiet
Use comfortable, supportive bedding and pillows
Reduce noise with earplugs or a white-noise sound
Keep the room tidy and reserved mainly for sleep
Remove clocks or devices you keep checking at night

When You Cannot Sleep

If you cannot sleep after a while, get up and do something calm
Avoid checking the time or your phone in bed
Try slow breathing or a relaxation exercise
Return to bed only when you feel sleepy again
See a doctor if poor sleep persists despite good habits

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A sleep hygiene checklist is a set of daily habits and bedroom tweaks that help you fall asleep faster and sleep more deeply, covering your schedule, wind-down routine, screens, caffeine, and sleep environment. Good sleep hygiene is simply the everyday conditions that make rest easier.

Sleep is not just about the moment your head hits the pillow. Light, caffeine, stress, and screens earlier in the day all shape how well you sleep at night. Small, consistent changes often help more than one big fix.

Most adults do best with around 7 to 9 hours of sleep. Use this checklist to spot the habits working against you and gently replace them with ones that support rest.

Keep it handy: print the PDF and pin it near your bed, or save it to your phone so you can check off sleep-friendly habits and build a routine that helps you rest well.

FAQ

What is sleep hygiene?

Sleep hygiene is the set of daily habits and environmental conditions that support healthy sleep, such as a consistent schedule, a calming wind-down, limiting caffeine and screens before bed, and keeping your bedroom cool, dark, and quiet.

How many hours of sleep do I need?

Most adults function best with about 7 to 9 hours of sleep per night, though needs vary. If you regularly feel tired during the day despite enough time in bed, improving your sleep habits or speaking with a doctor may help.

Why should I avoid screens before bed?

Bright light from phones and screens can make it harder for your body to feel sleepy, and engaging content keeps your mind alert. Aim to switch off screens at least 30 to 60 minutes before bed, or use a warm, dim night setting.

When should I stop drinking caffeine?

Caffeine can stay in your system for many hours, so it is often wise to avoid it in the afternoon and evening. Cutting off coffee, tea, energy drinks, and cola roughly 6 to 8 hours before bed helps many people sleep better.

Can I download this sleep hygiene checklist?

Yes. This checklist is free to print and download as a PDF. Keep it near your bed or on your phone so you can build sleep-friendly habits and check off each step toward better, deeper rest.