Sleep Hygiene Checklist

A practical checklist of evidence-based habits that set you up for better sleep, based on CBT-I research.

Sleep hygiene refers to the habits and environment that promote consistent, restorative sleep. These recommendations are drawn from Cognitive Behavioural Therapy for Insomnia (CBT-I), which is considered the first-line treatment for chronic insomnia by both NICE and the American Academy of Sleep Medicine.

You don't need to do everything perfectly. Pick two or three items from this checklist and focus on those first. Small, consistent changes work better than trying to overhaul everything at once.

Your sleep checklist

Sleep Hygiene

0 of 10 complete

Keep a consistent wake time, even on weekends (within 30 minutes)Get bright light exposure within 30 minutes of wakingLimit caffeine after 2pm (it stays in your system for 8-10 hours)Avoid screens for at least 30 minutes before bed (or use night mode)Keep your bedroom cool (16-18°C / 60-65°F is optimal)Use your bed only for sleep (not scrolling, working, or watching)If you're not asleep within 20 minutes, get up and do something calmAvoid alcohol within 3 hours of bedtime (it fragments sleep)Exercise regularly, but not within 2 hours of bedtimeWrite down tomorrow's worries before bed to clear your mind

Why these work

Your body runs on a ~24-hour internal clock (circadian rhythm)
Consistent wake times anchor that clock
Morning light calibrates it
Caffeine and temperature timing remove interference
The "20-minute rule" stops your brain associating bed with frustration

If you've been struggling with sleep for more than a few weeks and these changes aren't helping, it's worth speaking to a professional. Persistent insomnia often responds well to structured CBT-I.

These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.

Back to all tools