Sleep Hygiene Checklist

Sleep Hygiene

Sleep hygiene refers to habits and practices that promote good sleep. Poor sleep affects mood, concentration, and physical health.

The Bedroom Environment

• Keep your bedroom cool (18-20°C / 65-68°F)
• Make it as dark as possible
• Use your bed only for sleep and intimacy
• Invest in a comfortable mattress and pillows
• Keep devices out of the bedroom if possible

Daily Habits

• Wake up at the same time every day (even weekends)
• Get sunlight exposure in the morning
• Exercise regularly, but not too close to bedtime
• Limit naps to 20-30 minutes before 3pm
• Avoid caffeine after 2pm

Evening Routine

• Avoid heavy meals 2-3 hours before bed
• Limit alcohol (it disrupts sleep quality)
• Dim lights 1-2 hours before bed
• Reduce screen time before bed (or use blue light filters)
• Create a relaxing wind-down routine

If You Can't Sleep

• Don't lie awake for more than 20 minutes
• Get up and do something quiet in dim light
• Return to bed when sleepy
• Don't watch the clock
• Try relaxation techniques

When to Seek Help

Consult a healthcare provider if:

• Sleep problems persist for more than a few weeks
• Daytime functioning is significantly impaired
• You experience symptoms like snoring or gasping