This checklist helps you assess and improve your sleep hygiene habits. It contains 20 practices across four key areas, each with brief explanations and implementation suggestions. Use this tool to identify factors that may be affecting your sleep quality and gradually improve them.

How to Use This Checklist

1. Assess Current State: Evaluate your current sleep habits against the checklist
2. Select Priorities: Identify 2-3 items that need the most improvement
3. Create a Plan: Set specific, achievable goals for each selected item
4. Track Progress: Use the provided tracking sheet to record weekly improvements
5. Regular Review: Re-evaluate the entire checklist monthly and adjust priorities

Tip: This checklist works best when used alongside a sleep diary for more accurate assessment of how changes affect your sleep.

Checklist Content Preview

• Bedroom Environment: Light control, noise management, temperature regulation, mattress comfort, electronic devices
• Daily Habits: Wake-up time consistency, time-in-bed limits, nap management, daylight exposure, exercise scheduling
• Dietary Management: Caffeine restriction, nicotine use, alcohol consumption, dinner timing, fluid intake
• Pre-Sleep Activities: Relaxation rituals, screen usage, thought management, relaxation techniques, bedtime preparation

Additional Resources