Sleep Hygiene Checklist
Assess and improve sleep habits
Sleep affects everything - mood, focus, health, and performance. Simple changes in sleep hygiene can have outsized impact. Check off the habits you currently practice.
Your Sleep Hygiene Score
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Significant room for improvement
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of 15 habits
Even small amounts of light can disrupt melatonin production
Body temperature drops during sleep; a cool room supports this
Consistent background noise can mask disruptive sounds
Invest in quality sleep surfaces - you spend 1/3 of life there
Consistency reinforces your body's sleep-wake cycle
Consistent wake times are even more important than bedtimes
30-60 minutes of relaxing activities signals sleep time
Blue light suppresses melatonin; content stimulates the mind
Caffeine has a half-life of 5-6 hours
Exercise improves sleep quality; avoid vigorous exercise within 3 hours of bed
Morning light helps regulate your circadian rhythm
Long or late naps can interfere with nighttime sleep
Clock-watching increases anxiety and makes sleep harder
This strengthens the mental association between bed and sleep
Try journaling or scheduling 'worry time' earlier in the evening
- Start small: Pick one habit to focus on this week
- Be consistent: Same sleep/wake times matter most
- Be patient: Sleep improvements can take 1-2 weeks