😴 Free Download · Science-backed

The Ultimate
Sleep Hygiene
Checklist

15 evidence-based habits that actually improve sleep quality — from your bedroom environment to your morning routine. One page. Print it. Use it tonight.

✓ 15 science-backed habits
✓ Research citations
✓ Quick-start guide
✅
Sleep Hygiene Checklist.pdf
4 pages · Instant download
Keep bedroom at 65–68°F (18–20°C)
Stop screens 60+ minutes before bed
Get bright light within 30 min of waking
Wake at the same time every day
+ 11 more habits with science explanations
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Download all 15 habits — with the science behind each one.

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What's inside the checklist

Three sections covering every aspect of better sleep — with the science behind each habit.

🛏️
Sleep Environment
Temperature, light, sound, and bedding — the physical factors that most people overlook but make the biggest difference.
🌙
Evening Routine
What to do (and what to avoid) in the 2 hours before bed — backed by chronobiology research.
☀️
Morning Habits
The morning routines that set your sleep up for success 16 hours later. Most people ignore these entirely.
🧪
Science Explanations
Each habit comes with a plain-English explanation of why it works — no jargon, just the mechanism.

The 15 habits — previewed

The full guide includes research citations and implementation tips.

1
Cool bedroom: 65–68°FCore body temp must drop to trigger sleep.
2
Total darknessEven dim light suppresses melatonin.
3
White noise or silenceSudden sounds fragment sleep architecture.
4
Bed = sleep onlyStimulus control: train your brain.
5
Breathable beddingOverheating reduces deep sleep %.
6
No screens 60+ min before bedBlue light kills melatonin for 3 hrs.
7
Warm shower before bedPost-bath temp drop triggers sleepiness.
8
Dim lights after 8pmBright light keeps cortisol elevated.
9
Brain dump at nightWrite tomorrow's tasks = fewer racing thoughts.
10
No caffeine after 2pmHalf-life: 5–7 hrs. 3pm coffee = active at 8pm.
11
Morning sunlight within 30 minResets your circadian clock daily.
12
Same wake time dailyThe most powerful sleep habit that exists.
13
Exercise — not after 7pmGreat for sleep, but post-workout cortisol delays it.
14
No alcohol as a sleep aidAlcohol fragments REM sleep badly.
15
Track your sleep 2+ weeksYou can't improve what you don't measure.