Sleep Checklist
Use this list daily or weekly to support better sleep. Small changes add up!
🕒 Sleep Schedule
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Go to bed and wake up at the same time every day (even weekends).
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Get 7–9 hours of sleep each night (adults).
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Avoid naps after 3 p.m. and limit naps to 20–30 minutes.
🌙 Night-time Routine
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Create a relaxing wind-down routine (reading, warm bath, meditation).
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Dim lights at least 1 hour before bed.
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Avoid screens (phone, TV, computer) 30–60 minutes before sleep.
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Write down worries or a to-do list earlier in the evening if your mind races at night.
🛏️ Bedroom Environment
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Keep your bedroom dark, quiet, and cool (60–67°F or 16–19°C).
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Use blackout curtains or an eye mask if needed.
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Use earplugs or a white noise machine if noise is a problem.
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Keep your bed for sleep and intimacy only – no working or watching TV.
☕ What You Eat & Drink
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Avoid caffeine after 2 p.m.
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Limit alcohol, especially close to bedtime – it disrupts deep sleep.
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Avoid heavy meals within 2–3 hours of sleep.
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Try a light snack if you’re slightly hungry before bed.
🏃 Daytime Habits
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Get some natural sunlight in the morning or during the day.
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Be physically active – regular exercise helps sleep.
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Avoid long naps or napping too late in the day.
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Manage stress during the day to help your mind settle at night.