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Sleep Hygiene Checklist
The Sleep Hygiene Checklist is a worksheet for reviewing your sleep environment, timing, and routines and planning changes that support rest.
What this worksheet is for
The Sleep Hygiene Checklist is a worksheet for reviewing your sleep environment, timing, and routines and planning changes that support rest.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: sleep hygiene checklist worksheet
Worksheet type: Support worksheet
How to practice it
Schedule Consistency
Record bedtime/wake time targets and actual times. Note variations greater than one hour.
Pre-Sleep Routine
List wind-down activities (stretching, reading) and stimulating habits to minimize (screens, work).
Environment
Evaluate bedroom temperature, light, noise, and bedding comfort. Plan tweaks.
Substances
Track caffeine, nicotine, alcohol, or heavy meals within six hours of bed.
Daytime Habits
Note exercise, sunlight exposure, and nap duration.
Real-world examples
Sample Checklist Findings
Bedtime drifted 11pm→1am on weekends. Added alarm to start wind-down at 10pm, swapped phone scrolling for audiobook, lowered thermostat, cut caffeine after 2pm. Sleep quality improved from 2/5 to 4/5.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Complete the checklist for seven nights. Choose two sleep hygiene changes to pilot next week.
Reflect and write
Which habit most disrupts your sleep?
What environment tweaks are easiest to implement?
How does improving sleep affect your emotions?
What support or accountability will keep you consistent?