Sleep Hygiene Checklist
The complete sleep environment and behavior checklist. Combine darkness, cool temperature, consistency, and a wind-down routine for best results.
Dosage & Timing
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.
How To Do It
Set consistent bed/wake times
Same time 7 days/week within a 30-minute window.
Darken your room
Use blackout curtains or an eye mask. Cover LED lights.
Cool the room
65-68°F (18-20°C).
Wind down for 30-60 min
Read, stretch, or journal. No screens, work email, or stressful content.
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.
Primary Literature
Who Popularized This
Interactions & Warnings
Interactions
- •Integrates with all other sleep protocols
Measurable Outcomes
Equipment Needed
- • Blackout curtains
- • Earplugs or white noise machine (optional)
Related Protocols
Morning Sunlight Exposure
View bright light within 60 minutes of waking to set your circadian clock. This triggers a cortisol pulse and starts a timer for melatonin release 14-16 hours later.
Sleep Temperature Optimization
Keep your bedroom at 65-68°F and take a warm shower 1-2 hours before bed. Core temperature drop is a key trigger for sleep onset and deep sleep.
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
No caffeine after ~2pm (for 10pm bedtime). Caffeine's 5-6 hour half-life means afternoon intake significantly reduces deep sleep even if you fall asleep fine.