CheckYourList

Sleep Hygiene Checklist

Health

Good sleep hygiene is essential for a good night's rest. To ensure you get the best sleep possible, establish a consistent sleep schedule, avoid caffeine, nicotine, and alcohol before bed, exercise regularly, and avoid large meals and beverages late at night. Take time to relax before bed, create a comfortable sleep environment, limit daytime naps, and avoid screens before bed. Following these steps will help you get the rest you need to feel your best.

Set a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends

Avoid caffeine and nicotine: Avoid caffeine and nicotine at least 6 hours before bedtime

Avoid alcohol: Avoid alcohol at least 4 hours before bedtime

Exercise regularly: Exercise regularly, but not too close to bedtime

Avoid large meals and beverages late at night: Avoid large meals and beverages late at night

Relax before bed: Take time to relax before bed

Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and comfortable

Limit daytime naps: Limit daytime naps to 30 minutes or less

Avoid screens before bed: Avoid screens (TV, computer, phone, etc