Sleep Hygiene Checklist

Steps to take for better sleep

Strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.

Ask yourself the following questions, and arrive at a set of actions to resolve any factors that may be negatively impacting your sleep:

Question at bedtime:	The changes I need to make:
Is it completely dark?	Fit and use blackout blinds or curtains. If not possible, or available, consider using an eye mask.
Is the room at the correct temperature?	Try and maintain a cool ambient temperature of around 60-65° F.
Do I use my phone or TV immediately before or during bedtime?	Avoid doing so. LED displays negatively impact sleep and overstimulate the brain. Find an alternative pre-bedtime activity like reading, journaling, meditating, or listening to music.
Do I use my bedroom for work, TV, eating?	Avoid doing so. Recognize the bedroom as somewhere to sleep.
Do I eat too late?	Avoid big meals in the three hours before going to sleep.
Do I drink alcohol before bed?	Limit or avoid alcohol, especially in the three hours before going to sleep.
Do I exercise too late in the evening?	Exercise earlier. Avoid exercise in the three hours before going to sleep as it can raise core body temperature.
Do I have a consistent bedtime?	Aim for the same bedtime each night with a 15-30 minute grace period.
Do I have a consistent bedtime routine?	Follow consistent steps before bed to cue the brain/body that it's time to rest (i.e., brush teeth, put on PJ's, read, turn off the lights).

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