Quick Answer

What is a sleep hygiene checklist?

Sleep hygiene is the set of habits and environmental factors that promote consistent, quality sleep. The essential checklist: consistent bed/wake times (±30 min), dark room (<5 lux), cool temperature (65-68°F), no caffeine after early afternoon, no alcohol 3+ hours before bed, no screens 1 hour before bed, exercise daily (not within 2 hours of bed), and bed used only for sleep. These basics resolve 60-70% of mild sleep complaints without medication.

Sleep hygiene is the foundation — not the ceiling — of good sleep. It won't cure insomnia alone, but violating these principles guarantees poor sleep regardless of what else you do.

The Complete Checklist

### Timing - ☐ Same bedtime ±30 minutes, 7 days/week - ☐ Same wake time ±30 minutes (more important than bedtime) - ☐ No sleeping in >1 hour on weekends - ☐ Only go to bed when sleepy (not just tired) - ☐ If awake >20 minutes, get up and return when sleepy

### Environment - ☐ Room temperature 65-68°F (18-20°C) - ☐ Complete darkness (blackout curtains, cover LEDs) - ☐ Quiet or consistent white/pink noise - ☐ Comfortable mattress and pillow (replace every 7-10 years) - ☐ Bed = sleep and intimacy only (no work, no scrolling) - ☐ Fresh air (window cracked or door open)

### Substances - ☐ No caffeine after 12-2 PM (varies by metabolism) - ☐ No alcohol within 3-4 hours of bedtime - ☐ No nicotine close to bedtime (stimulant) - ☐ No large meals within 2-3 hours of bed - ☐ Small protein snack OK if hungry (prevents blood sugar drop)

### Light - ☐ Bright light within 30 minutes of waking (sunlight ideal) - ☐ Dim lights 1-2 hours before bed - ☐ No screens 30-60 minutes before bed (or use amber glasses) - ☐ No overhead lights in evening (use lamps)

### Activity - ☐ Exercise daily (30+ minutes moderate) - ☐ No intense exercise within 2-3 hours of bedtime - ☐ Wind-down routine 30-60 minutes before bed - ☐ No stimulating content before bed (news, arguments, work email)

### Mental - ☐ Write tomorrow's to-do list BEFORE bed (externalize worries) - ☐ No clock-watching if awake at night - ☐ Don't catastrophize about poor sleep ("one bad night is OK") - ☐ Relaxation technique available (breathing, body scan, PMR)

Priority Order

If overwhelmed, implement in this order (highest impact first): 1. Consistent wake time (anchors everything else) 2. Morning light (sets circadian clock) 3. Caffeine cutoff (most common hidden disruptor) 4. Dark, cool room (environmental basics) 5. Screen curfew (protects melatonin) 6. Alcohol reduction (biggest deep sleep killer)

When Sleep Hygiene Isn't Enough

Sleep hygiene alone won't fix: - Clinical insomnia (needs CBT-I) - Sleep apnea (needs medical treatment) - Circadian disorders (needs light/melatonin protocols) - Anxiety/depression-driven insomnia (needs root cause treatment) - Medical conditions causing pain/discomfort

If you've followed all hygiene principles for 2-4 weeks without improvement, the problem is likely deeper than habits.

Chronotype Adjustments

Lions: Bedtime can be 9:30-10 PM (earlier than generic advice). Morning light isn't hard (they're already up). Focus on: not forcing themselves to stay up late socially.

Bears: Standard advice works well. Focus on: caffeine cutoff and weekend consistency.

Wolves: Bedtime may be midnight (later than generic advice says). Focus on: morning light (hardest for them), consistent wake time even when it feels wrong.

Dolphins: Need stricter adherence than other types. Focus on: stimulus control (leave bed if awake), anxiety management, no clock-watching.

Take our free chronotype quiz to personalize these recommendations — generic sleep hygiene advice fails when it doesn't account for your biological timing.