Getting quality sleep starts with good sleep hygiene. If you struggle with falling asleep, staying asleep, or waking up feeling tired, your daily habits might be affecting your rest. Use the sleep hygiene checklist below to develop better sleep habits and wake up feeling more refreshed.
The Sleep Hygiene Checklist
🛏️ Optimize Your Sleep Environment
✅ Keep your bedroom cool (60-67°F) for better sleep quality.
✅ Block out light using blackout curtains or an eye mask to support melatonin production.
✅ Minimize noise with earplugs or a white noise machine to prevent sleep disruptions.
✅ Invest in a comfortable mattress and pillows that support your body and sleep position.
🌙 Establish a Relaxing Evening Routine
✅ Avoid screens (phones, tablets, TVs) at least 60 minutes before bedtime to reduce blue light exposure.
✅ Engage in calming activities like reading, meditation, or gentle stretching before bed.
✅ Take a warm shower or bath to help your body wind down and relax before sleep.
✅ Limit caffeine, alcohol, and heavy meals in the evening, as they can interfere with deep sleep.
⏰ Maintain a Consistent Sleep Schedule
✅ Stick to a regular bedtime and wake-up time, even on weekends, to strengthen your circadian rhythm.
✅ Get morning sunlight exposure to help regulate your body’s natural sleep-wake cycle.
✅ Limit naps to 20-30 minutes and avoid napping late in the day.
✅ Use your bed only for sleep and relaxation, avoiding work, TV, or other stimulating activities in bed.
Bonus: Download Your Free Sleep Hygiene Checklist
Want a printable version of this checklist? Download your FREE Sleep Hygiene Checklist below and start tracking your progress for better sleep and well-being!
Expert Tips for Better Sleep Hygiene
🔹 Maintain a consistent pre-sleep routine to train your body for sleep.
🔹 Keep your bedroom well-ventilated—fresh air can improve sleep quality.
🔹 Use weighted blankets if you struggle with anxiety or restlessness at night.
🔹 Avoid looking at the clock if you wake up in the middle of the night—this can create stress and make it harder to fall back asleep.
🔹 Practice progressive muscle relaxation or guided meditation to ease tension before bed.
🔹 Eat sleep-supporting foods like tart cherries, almonds, and bananas, which contain natural melatonin and magnesium.
🔹 If you can’t fall asleep after 20 minutes, get out of bed and do a relaxing activity in dim light before trying again.
Why Sleep Hygiene Matters
Sleep hygiene refers to the healthy habits and routines that support good sleep. When practiced consistently, these habits help regulate your circadian rhythm, improve sleep quality, and enhance overall well-being. A lack of good sleep hygiene can lead to insomnia, fatigue, and decreased cognitive function. On the other hand, practicing strong sleep hygiene can help you fall asleep faster, stay asleep longer, and wake up feeling energized.
Good sleep hygiene is the foundation of healthy sleep. By following this checklist, you can improve your sleep quality, wake up refreshed, and feel more energized throughout the day.
