Sleep Hygiene Checklist
A 20-point evidence-based audit of your sleep hygiene.
Schedule
Light
Inputs
Environment
Hygiene score
0/20
Major hygiene overhaul needed
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Frequently asked questions
How long until hygiene changes work?+
Most users see efficiency rise from the high 70s to the high 80s within 3–4 weeks of consistent hygiene work.
What's the highest-leverage item?+
A fixed wake time, 7 days a week — the strongest single circadian signal you can give your brain.
What if my score is high but I still don't sleep well?+
Hygiene is necessary but not sufficient. Persistent issues warrant screening for insomnia, apnea, or circadian disorder.
What's the ideal bedroom temperature?+
Between 60–67°F (15–19°C). Core body temperature must drop ~2°F to initiate sleep — a cool room accelerates this.
Does exercise improve sleep hygiene?+
Yes — 150 minutes/week of moderate exercise improves sleep efficiency by 7–10%. Avoid intense workouts within 2 hours of bed.
How does alcohol affect sleep hygiene?+
Alcohol speeds sleep onset but fragments REM and slow-wave sleep, raising wakefulness in the second half of the night. Skip it within 3 hours of bed.
What's the 10-3-2-1-0 rule?+
10 hours no caffeine, 3 hours no food/alcohol, 2 hours no work, 1 hour no screens, 0 snoozes in the morning.
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