A Simple Sleep Hygiene Checklist for Better Rest

Most of us treat sleep as whatever is left over once the day is done. Work runs late, dinner runs late, the phone comes out, and bedtime drifts. "Sleep hygiene" is the plain name for the everyday habits and surroundings that make it easier to fall asleep and stay asleep. None of it is exotic. It is mostly about timing, light, food, and the room you sleep in.

This checklist pulls those habits together in one place, using guidance from US public health agencies. Treat it as general information, not medical advice. If sleep problems are persistent, a doctor is the right person to ask.

How much sleep do adults need?

The US Centers for Disease Control and Prevention (CDC) lists recommended sleep by age. For adults, the figures are:

• Ages 18 to 60: 7 or more hours
• Ages 61 to 64: 7 to 9 hours
• Ages 65 and older: 7 to 8 hours

These are targets for most healthy adults, not a rigid rule for everyone. Still, they give you a useful starting point. If you are regularly getting five or six hours and waking up unrefreshed, the number itself may be part of the problem, and the habits below are the place to start.

The checklist

1. Keep a steady schedule

Both the CDC and the National Heart, Lung, and Blood Institute (NHLBI) advise going to bed and getting up at the same time every day. The NHLBI adds that the difference between weeknight and weekend sleep times should be limited to no more than about an hour. Late nights and long weekend lie-ins can throw off your body clock.

A practical way to begin: pick the wake-up time you can keep seven days a week, then count backward to find a bedtime that leaves you the sleep you need.

2. Build a quiet hour before bed

The NHLBI suggests using the hour before bed for quiet time and avoiding intense exercise at that point. Think of it as a buffer between your day and your pillow. Some ideas that fit the advice:

• Dim the lights in the main rooms of your home.
• Read something calm, stretch gently, or listen to quiet music.
• Take a hot bath or try a simple relaxation technique, both of which the NHLBI lists among pre-bed options.
• Write tomorrow's to-do list so it is out of your head and on paper.

3. Put screens away

The CDC recommends turning off electronic devices at least 30 minutes before bedtime. The NHLBI explains the reasoning: bright artificial light, such as from televisions and computer screens, can signal the brain to stay alert. If you cannot fully disconnect, a reasonable compromise is to charge your phone outside the bedroom so it is not within arm's reach.

4. Watch what and when you eat and drink

• Large meals: Both agencies advise avoiding large meals close to bedtime. The NHLBI says a light snack is fine.
• Alcohol: Both recommend avoiding alcohol before bed.
• Caffeine: The CDC advises avoiding caffeine in the afternoon or evening. The NHLBI notes that the effects of caffeine can last up to 8 hours, so a late-afternoon coffee may still be with you at bedtime.
• Nicotine: The NHLBI includes nicotine alongside caffeine as a stimulant to avoid.

5. Set up the bedroom

The CDC says to keep your bedroom quiet, relaxing, and at a cool temperature. The NHLBI adds dark to the list. Small, low-cost changes can help:

• Blackout curtains or a sleep mask if streetlights come through the window.
• A fan or white-noise source if outside noise is a problem.
• Keeping the thermostat on the cooler side of comfortable.

6. Move during the day, and get outside

Both agencies recommend regular exercise. The NHLBI also suggests spending time outside each day when possible. You do not need a gym: a daily walk counts, and finishing it earlier in the day keeps it clear of the "avoid intense exercise right before bed" advice.

7. Be careful with naps

According to the NHLBI, daytime naps may improve alertness, but if you have trouble falling asleep at night, you should limit naps or take them earlier in the afternoon. The agency states that adults should nap for no more than 20 minutes.

A sample evening

Here is how the checklist might look in practice for someone who wants to be asleep by 10:30 p.m.:

Your own times will differ. What matters is that the pattern repeats.

What if you are doing all of this and still struggling?

Habits can only do so much. The National Institute of Mental Health (NIMH) lists difficulty sleeping among symptoms that, when severe or distressing and lasting two weeks or more, are a reason to seek professional help. Sleep problems can have many causes, including medical conditions, medications, and stress, and a healthcare provider can help work out which apply to you. The NHLBI also advises shift workers who still cannot sleep during the day to talk with their doctor about other options.

Putting it together

You do not need to change everything at once. Pick two items from the checklist, such as a fixed wake-up time and screens off 30 minutes before bed, and try them for a couple of weeks. Add more once those feel normal. Sleep is one of the simplest forms of self-care, and it is also one of the easiest to neglect.

Sources

• US Centers for Disease Control and Prevention, "About Sleep" (recommended sleep by age; sleep tips): https://www.cdc.gov/sleep/about/index.html
• National Heart, Lung, and Blood Institute, "Healthy Sleep Habits": https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits
• National Institute of Mental Health, "Caring for Your Mental Health" (when to seek professional help): https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health