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Sleep hygiene checklist

Sleep hygiene checklist

Crafting the ideal sleep hygiene is the core in one’s journey towards better healthy well-being. Different habits and tips can benefit different people, therefore we’ve made this set of keys for you to choose according to your own preferences.

Now that we have a sense about your sleep health and your sleep environment, it’s time to take a deeper dive into sleep hygiene, using’s sleep calculator, to get a better understanding of improving sleep quality to earn a better quality of life.

Take your pick from our list of top 15 tips, designed to help you start your journey towards better sleep. 


  1. Consistent Bedtime
Stick to a fixed bedtime and wake time, even on weekends, to keep your circadian rhythms in sync and maintain balanced sleep hygiene.

  2. Self-Care Routine
Practice calming and self nurturing activities like stretching, skincare, reading, or listening to music to promote relaxation and good sleep hygiene.

  3. Screen-Free Time
Power down screens 2 hours before bed to dodge blue light and EMF radiation, letting your circadian rhythms do their thing. Every reduction of blue light exposure and EMF radiation avoidance will create an improvement.

  4. Sunlight Exposure
Stay in natural sunlight for at least 30 minutes daily to help regulate your internal sleep-wake cycle.

  5. Stay Active
Move your body with regular exercise to promote better sleep and a balanced lifestyle. Active levels influence more than one component of your well-being.

  6. Sleep Sanctuary
Transform your sleep environment into a cool, quiet, and dark area for the ultimate restful experience, providing you with the optimal terms according to your own sleep preferences.

  7. Comfortable Sleep Space
Create a soothing and comforting environment with the right lighting, bedding, and temperature for optimal rest and sufficient sleep. Choose the mattress, sheets, pillow, wall colors, decoration and plants according to your own preferences.

  8. Sleep Tracking
Track your sleep with a diary or app to boost your awareness and fine-tune your sleep habits.

  9. No Pre-Sleep Phones
Ditch the phone before bed to help your mind unwind and improve your pro-sleep routine.

  10. Share Your Journey
Communicate with your sleep partner about your journey towards better sleep, offering mutual support, understanding, and a shared experience.

  11. Task Documentation
Jot down tasks and worries before bed to clear your mind and prevent late-night anxiety.

  12. Nutrition
Maintain a balanced diet rich in nutrients to support overall health and better sleep. Your nutrition can boost your melatonin consumption, to enable ideal restful sleep.

  13. Hydration
Stay hydrated throughout the day, but limit fluids before bedtime to avoid midnight bathroom trips.

  14. Limit Caffeine
Cut back on caffeine in the afternoon and evening to keep it from interfering with your sleep. Caffeine inhibits the body’s ability to achieve rest upon tiredness.

  15. Professional Advice
Seek advice from a sleep specialist for personalized tips and to ensure your sleep regulation is on track.

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