Sleep Hygiene Checklist
Download a printable sleep hygiene checklist to support a consistent and restful bedtime routine. This template helps track daily habits, evening routines, and sleep-friendly behaviors in a clear, easy-to-use format. Files are available in PDF, PNG, and JPG, with A4 and US Letter sizes for convenient printing. Simple customization options allow you to adjust fonts, colors, and text to suit your preferences. Ideal for personal use, family routines, or wellness planning, this checklist provides a practical tool to build better sleep habits.
What Is a Sleep Hygiene Checklist
A sleep hygiene checklist is a simple tool used to track daily habits and routines that support better sleep. It helps you build consistent behaviors such as maintaining a regular bedtime, creating a relaxing evening routine, and improving your sleep environment. By following a structured checklist, you can identify patterns that affect your sleep quality and make small adjustments to develop healthier, more restful sleep habits over time.
What to Include on a Sleep Hygiene Checklist
- Consistent Sleep Schedule: Set and track regular bedtime and wake-up times each day
- Morning Sunlight Exposure: Encourage natural light early in the day to regulate your body clock
- Physical Activity: Include daily movement to promote better sleep at night
- Nap Control: Limit or track daytime naps to avoid disrupting nighttime sleep
- Evening Wind-Down Routine: Plan relaxing activities before bedtime
- Screen Time Limit: Reduce exposure to phones, tablets, and TV before sleep
- Caffeine Intake: Monitor and avoid caffeine later in the day
- Meal Timing: Avoid heavy meals close to bedtime
- Bedroom Environment: Ensure the room is cool, dark, and quiet
- Comfort Setup: Use comfortable bedding and pillows
- Bed Use Habits: Reserve the bed for sleep and rest only
- Stress Management: Include journaling, breathing, or relaxation techniques
- Sleep Readiness Check: Go to bed only when feeling sleepy
- Nighttime Wake Plan: Have a plan if you cannot fall asleep, such as a calm activity
- Hydration Balance: Stay hydrated during the day but limit fluids before bed