The Sleep Hygiene Checklist turns broad sleep advice into a short set of repeatable habits. Sleep is shaped by cues across the whole day: morning light, movement, caffeine timing, evening routines, bedroom conditions, and wake-time consistency. When those cues are predictable, the body has a clearer rhythm to follow.
This worksheet groups sleep-supportive habits into four practical zones: daytime anchors, evening wind-down, bedroom setup, and wake-time consistency. Instead of trying to change everything at once, you can check what is already working and choose one or two habits to practice tonight.
Use the notes section to track small observations, such as what helped you feel more settled, what got in the way, or what you want to adjust tomorrow. The goal is not a perfect night. The goal is a steady routine that teaches your body what to expect over time.
