Transform your nights with the Sleep Hygiene Checklist—a comprehensive, printable bundle designed to optimize your circadian rhythm, strengthen your sleep routine, and banish restless nights. This instant-download, 8.5x11-inch workbook gives you a clear, practical system to track habits, refine rituals, and reduce sleep-disrupting thoughts for deeper, more restorative sleep.
What’s inside
- Instant download — print-ready, 8.5x11 inches, organized for quick setup and easy nightly use.
- Sleep Schedule Tracker — monitor bedtimes, wake times, and consistency to stabilize your rhythm.
- Bedtime Routine Checklist — a step-by-step pre-sleep sequence to cue relaxation and ease into rest.
- Circadian Rhythm Optimization — guidance to align light exposure, activities, and wind-down periods with your natural clock.
- Sleep Environment Assessment & Bedroom Checklist — optimize comfort, temperature, lighting, and quiet for ideal sleep conditions.
- Nighttime Habits to Avoid — identify and reduce behaviors that disrupt sleep quality.
- Relaxation Techniques — practical tools including Mindfulness Meditation for Sleep and Progressive Muscle Relaxation to calm the body and mind.
- Thought Management Tools — Sleep Diary Template, Identifying Sleep-Disrupting Thoughts, Cognitive Restructuring Worksheet, Worry Time Exercise, and Weekly Thought Pattern Review.
- Weekly and Daily Reflections — Weekly Sleep Quality Assessment, Weekly Self-Care Assessment, and Daily Self-Care Log to sustain progress.
- Sleep Routine Adjustments — actionable tweaks to continually improve nightly outcomes and overall well-being.
- Sunlight Exposure Guidance — optimize daytime light to boost mood, alertness, and sleep drive.
Whether you’re aiming to tighten a solid routine or needing targeted strategies for occasional restlessness, this Sleep Hygiene Checklist provides a practical, repeatable system. It blends behavior tracking with cognitive and relaxation techniques to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
Key benefits include improved sleep quality, reduced awakenings, and a calmer, more resilient approach to bedtime. Simple to print, easy to use, and designed for ongoing weekly use to build lasting sleep health.