Sleep Hygiene Checklist

The 8 rules that fix most sleep problems.

1. Consistent schedule

Same bedtime, same wake time — every day.

2. Dark, quiet room

Blackout curtains. Earplugs or white noise if needed.

3. Cool temperature

65–68 °F. Your body must cool to fall asleep.

4. No screens 1 hr before bed

Blue light suppresses melatonin by up to 50%.

5. Caffeine before noon

And no alcohol within 3 hours of bed.

6. Bed for sleep only

Stimulus control: train the brain to expect sleep.

7. Wind down 30–45 min

Dim light. Reading, stretching, breathing.

8. Get up if you can't sleep

After 20 min, leave the bed. Return only when sleepy.