Sleep Hygiene Checklist
Review your sleep habits against the evidence-based basics, then turn the gaps into a short, personalized plan you'll actually follow.
About this tool
Sleep hygiene is the set of daily habits and environmental conditions that support good sleep. The term covers the practical basics: a consistent schedule, a cool, dark, quiet bedroom, sensible use of caffeine and alcohol, light exposure, and a calming wind-down. These habits do not treat a sleep disorder on their own, but poor sleep hygiene can undermine otherwise healthy sleep, and improving it is a sensible first step for almost anyone sleeping poorly.
The evidence is strongest for a few core habits. Keeping a regular schedule, especially a fixed wake time, steadies your internal clock. Getting bright light in the morning and dimming it at night supports your natural sleep-wake rhythm. Limiting caffeine to earlier in the day, avoiding alcohol close to bed (it fragments sleep even though it can make you drowsy), and keeping the bedroom cool and dark all reduce the things that disrupt sleep. Reserving the bed for sleep, rather than work or scrolling, strengthens the link between bed and sleep.
A realistic word of caution: for chronic insomnia, sleep hygiene alone is usually not enough, and cognitive behavioral therapy for insomnia (CBT-I) is the recommended first-line treatment. Think of sleep hygiene as the foundation. Get the basics in place, see how much they help, and seek targeted treatment if poor sleep persists. The most useful approach is to change a few habits at a time, which is what the personalized plan below is for.
- Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: a review of empirical evidence. Sleep Med Rev. 2015;22:23-36.
- American Academy of Sleep Medicine. Healthy sleep habits. AASM; reviewed 2021.
Sleep Hygiene Checklist FAQ
What is sleep hygiene?
It is the set of daily habits and bedroom conditions that support good sleep: a consistent schedule, a cool and dark room, sensible caffeine and alcohol use, healthy light exposure, and a calming wind-down.
Will better sleep hygiene cure my insomnia?
It can help, and it is a sensible foundation, but for chronic insomnia it is usually not enough on its own. Cognitive behavioral therapy for insomnia (CBT-I) is the recommended first-line treatment.
Doesn't alcohol help me sleep?
It can make you drowsy, but it fragments sleep later in the night and reduces sleep quality. It is best avoided close to bedtime.
Is my information saved?
No. Everything stays in your browser and is never uploaded or stored. The PDF is generated on your own device.