Sleep Hygiene Checklist
The complete sleep environment and behavior checklist. Combine darkness, cool temperature, consistency, and a wind-down routine for best results.
- Time
- 30-60 min/evening
- Cost
- $0-20
- Equipment
- Blackout curtains +1 more
- Min. Trial
- 2-4 weeks
Dosage & Timing
- Duration
- 30-60 min routine
- Frequency
- Nightly
- Best Time
- evening
Evidence Strength
4/5 — StrongSleep hygiene as a combined practice has good evidence, though individual components vary in effect size.
Overview
A comprehensive nightly routine that combines the key behavioral and environmental factors for optimal sleep: consistent schedule, cool/dark/quiet room, wind-down routine, and avoidance of sleep disruptors.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Set consistent bed/wake times
Same time 7 days/week within a 30-minute window.
- 2
Darken your room
Use blackout curtains or an eye mask. Cover LED lights.
- 3
Cool the room
65-68°F (18-20°C).
- 4
Wind down for 30-60 min
Read, stretch, or journal. No screens, work email, or stressful content.
- 5
Reserve bed for sleep
Don't work, scroll, or watch TV in bed. Train your brain that bed = sleep.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Sleep hygiene practices support sleep opportunity and recovery when applied consistently.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 0 contraindications and 1 interaction note before adding this protocol to a routine.
Interactions
- Integrates with all other sleep protocols
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Equipment Needed
- Blackout curtains
- Earplugs or white noise machine (optional)
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
Related Protocols
Morning Sunlight Exposure
Use outdoor morning light within 60 minutes of waking as a practical cue that may help anchor circadian timing and a consistent morning routine.
Sleep Temperature Optimization
Try a cooler bedroom and a warm pre-bed shower as adjustable sleep-environment cues, then track comfort and sleep timing for a week.
Consistent Wake Time
Set one wake time and stick to it 7 days/week. This anchors your entire circadian system more reliably than any other single habit.
Caffeine Curfew
Set a personal caffeine curfew, audit hidden sources, and track sleep timing or next-day energy for 1-2 weeks.