Sleep hygiene checklist for everyday use

Daily timing and activity

• [ ] I allow enough time for sleep.
• [ ] I keep a regular sleep and wake schedule, including on weekends when possible.
• [ ] I spend time outside.
• [ ] I stay physically active regularly.
• [ ] I maintain a healthy diet.

The first two items concern sleep timing. The NHLBI recommends allowing enough time for sleep and keeping weekday and weekend schedules consistent. The outdoor-time and activity items also come from NHLBI guidance, while the CDC includes regular exercise and a healthy diet in its healthy-sleep guidance.

This is not a scorecard. A checked box means the habit is present, not that it caused a particular result.

The hour before bed

• [ ] I reserve the hour before bed for quiet time.
• [ ] I avoid intense exercise close to bed.
• [ ] I limit bright artificial light close to bed.
• [ ] I turn off electronic devices at least 30 minutes before bed.

The two sources describe this period in slightly different ways. The NHLBI uses the broader idea of quiet time and advises avoiding intense exercise and bright artificial light close to bed. The CDC gives the more specific device guidance of turning electronics off at least 30 minutes before bedtime.

You can meet these items without creating an elaborate ritual. The checklist deliberately does not prescribe a particular book, breathing method, app, or product because the sources reviewed here do not establish one as necessary.

Food, caffeine, alcohol, and nicotine

• [ ] I avoid a large or heavy meal before bedtime.
• [ ] I avoid alcohol before bedtime.
• [ ] I account for caffeine later in the day and near bedtime.
• [ ] I account for nicotine near bedtime.

The CDC advises avoiding large meals and alcohol before bedtime and avoiding caffeine later in the day. NHLBI guidance also addresses heavy meals, alcohol, nicotine, and caffeine in their bedtime contexts. Neither source cited here establishes one universal caffeine cutoff for every person, so this checklist does not invent one.

The bedroom

• [ ] The room is quiet.
• [ ] The room is cool.
• [ ] The room is dark.
• [ ] The room feels relaxing rather than active.

"Cool" is intentionally not converted into an exact temperature. NHLBI guidance supports a quiet, cool, dark bedroom, but it does not establish one universal temperature. The CDC also recommends a quiet, relaxing, cool bedroom.

A simple review note

If you want context beyond checked boxes, use the sleep-diary fields listed by the CDC. These include sleep timing and notes about factors such as naps, exercise, caffeine or alcohol, and medicines. Record what happened rather than grading the night. A diary can organize observations, but it cannot diagnose a sleep disorder.

Contact a healthcare provider if sleep problems happen regularly or if you notice signs of a sleep disorder listed by the CDC. Do not use this checklist to decide on a diagnosis.

Continue in Sleep Lab

Turn these items into a sequence with the bedtime routine for adults. If you are unsure which area to address, use the how to sleep better guide. For a careful look at performance evidence, continue to sleep and recovery.