Sleep Hygiene Checklist
A scientific self-assessment. Check the sleep habits you practice consistently to calculate your sleep hygiene score and identify areas to optimize.
0/ 10
Evaluate Your Sleep Habits
Check your current sleep habits below to calculate your personalized sleep hygiene rating and get tailored tips.
Your 10-Point Sleep Checklist
1. Consistent Wake-Up Time
You wake up at the exact same time every day, including weekends, within a 30-minute window.
2. Late Caffeine Cut-off
You avoid all caffeine (coffee, tea, sodas, energy drinks) within 10 hours of your target bedtime.
3. Morning Sunlight Exposure
You get 10-15 minutes of natural sunlight outside within 2 hours of waking to calibrate your body clock.
4. No Screens in Final Hour
You turn off or put away your phone, tablet, and TV at least 60 minutes before attempting to sleep.
5. Bed Dedicated to Sleep
You only use your bed for sleep and intimacy (no working, scrolling, or studying in bed).
6. Cool Room Temperature
Your bedroom is kept cool (ideally between 60-67°F or 15-19°C) and ventilated.
7. No Late Alcohol
You avoid alcohol within 3 to 4 hours of sleeping to prevent disrupted sleep cycles.
8. Dedicated Wind-Down routine
You practice a consistent, relaxing wind-down routine (reading, stretching, writing) for 30 minutes before sleep.
9. The 20-Minute Bed Rule
You do not lie awake in bed for more than 20 minutes; if you can't sleep, you get out of bed until sleepy.
10. No Late Intensive Workouts
You finish strenuous workouts or intense cardio sessions at least 3 hours before bed.