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Healthy Sleep Hygiene

Easy 18 items · 30 min
testuser's avatar
testuser Published 7 days ago
Health

Use this checklist to build simple, consistent habits that help you fall asleep faster and wake up refreshed. It covers bedroom setup, a wind-down routine, screen and caffeine limits, and basic strategies for occasional insomnia. Ideal for adults who want practical, easy-to-follow sleep improvements.

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  1. Set a consistent sleep schedule — Choose a bedtime and wake time and stick to them, even weekends.
  2. Set alarms or reminders for bedtime and wake time — Use a phone alarm or app to cue your wind-down and wake time.
  3. Create a 30-minute wind-down routine — Do calming activities before bed to signal your body it's time to sleep.
  4. Include relaxation techniques in your routine — Try deep breathing, progressive muscle relaxation, or light stretching.
  5. Limit screen time at least 1 hour before bed — Avoid phones, tablets, and TV that can interfere with melatonin.
  6. Enable blue-light filters on evening device use — Turn on night mode or blue-light apps if you must use screens late.
  7. Keep the bedroom cool, dark, and quiet — Aim for a cool room and block light and noise for uninterrupted sleep.
  8. Install blackout curtains or wear an eye mask — Reduce light that can disrupt sleep cycles.
  9. Use earplugs or a white noise source if noisy — Mask unpredictable sounds with steady ambient noise.
  10. Reserve the bed for sleep and intimacy only — Avoid working, eating, or watching TV in bed to strengthen sleep cues.
  11. Limit caffeine after mid-afternoon — Skip coffee, energy drinks, and strong tea later in the day.
  12. Avoid heavy meals and alcohol close to bedtime — Finish large meals 2-3 hours before bed and minimize alcohol use.
  13. Get morning sunlight exposure — Spend 10–20 minutes outside after waking to reinforce your circadian rhythm.
  14. Exercise regularly but finish intense workouts earlier — Aim to complete vigorous exercise at least 2–3 hours before bed.
  15. Write a brief 'worry list' before bed — Spend 5–10 minutes noting concerns to clear your mind.
  16. Limit naps to 20 minutes early in the afternoon — Short, early naps refresh without disrupting nighttime sleep.
  17. Use stimulus control if you can’t sleep (insomnia tip) — If awake 20+ minutes, get up and return when sleepy to break wakeful bed association.
  18. Ensure a comfortable mattress and pillow setup — Adjust bedding and replace worn items to support restful sleep.
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