Sleep Hygiene Checklist

9 09 2015

Checklist for Better Sleepimgres

Good sleep is influenced by many factors.

Record how many off this list that you do & do not do and make changes to improve sleep.

ACTIVITIES THAT ARE KNOWN TO MAKE SLEEP WORSE:

Napping during the day.

Working long hours, more than 10 hours per day.

Having electronics including TV’s in your bedroom.

Being on an electronic device with a bright screen 1 hour before bedtime. (Ie. cell phone or laptop etc.)

Consuming drinks containing any caffeine any time of day.  If you are having sleep problems, please stop all caffeine.  This includes coffee, black tea, coke, pepsi, energy drinks etc.

Drinking alcohol.

Eating a heavy meal less than 3 hours before bedtime.

Staying in bed even if you can’t fall asleep (its better to get up and do something relaxing and then try again later to fall asleep.)

Playing video games prior to going to bed.

ACTIONS/ACTIVITIES THAT ARE KNOWN TO IMPROVE SLEEP:

Regular exercise

     How many times a week? (It is recommended to do at least 3 x 30 minutes per week of an exercise that makes you break into a sweat.)     

         It is also best NOT to exercise in the 3 to 4 hours before bedtime.

Setting aside some “worry time” each day to write down any issues that are bothering you and to make a decision to leave those worries for the next day.  (Do this at least one hour before bed.)

Relaxation exercises (Ie. relaxed breathing exercises, progressive muscle relaxation, self-hypnosis etc.)

Having a relaxing bedtime routine (Ie. taking a bath or shower, reading a comforting book.)

Setting the conditions for sleep:

      -Make sure the bedroom is completely black, there is no light getting in.

      -Make sure the mattress and pillows are comfortable.

      -Make sure the bedroom is the correct temperature for you.

      -Make sure the bedroom is as quiet as possible.

Wear ear plugs, particularly the wax type which will seal off your ear completely.  Just be careful since you may sleep through your alarm…make your alarm louder. 

Adapted from Psychologytools.org.

Good sleep is influenced by many factors.

Record how many off this list that you do & do not do and make changes to improve sleep.

ACTIVITIES THAT ARE KNOWN TO MAKE SLEEP WORSE:

Napping during the day.

Working long hours, more than 10 hours per day.

Having electronics including TV’s in your bedroom.

Being on an electronic device with a bright screen 1 hour before bedtime. (Ie. cell phone or laptop etc.)

Consuming drinks containing any caffeine any time of day.  If you are having sleep problems, please stop all caffeine.  This includes coffee, black tea, coke, pepsi, energy drinks etc.

Drinking alcohol.

Eating a heavy meal less than 3 hours before bedtime.

Staying in bed even if you can’t fall asleep (its better to get up and do something relaxing and then try again later to fall asleep.)

Playing video games prior to going to bed.

ACTIONS/ACTIVITIES THAT ARE KNOWN TO IMPROVE SLEEP:

Regular exercise

     How many times a week? (It is recommended to do at least 3 x 30 minutes per week of an exercise that makes you break into a sweat.)     

         It is also best NOT to exercise in the 3 to 4 hours before bedtime.

Setting aside some “worry time” each day to write down any issues that are bothering you and to make a decision to leave those worries for the next day.  (Do this at least one hour before bed.)

Relaxation exercises (Ie. relaxed breathing exercises, progressive muscle relaxation, self-hypnosis etc.)

Having a relaxing bedtime routine (Ie. taking a bath or shower, reading a comforting book.)

Setting the conditions for sleep:

      -Make sure the bedroom is completely black, there is no light getting in.

      -Make sure the mattress and pillows are comfortable.

      -Make sure the bedroom is the correct temperature for you.

      -Make sure the bedroom is as quiet as possible.

Wear ear plugs, particularly the wax type which will seal off your ear completely.  Just be careful since you may sleep through your alarm…make your alarm louder. 

Adapted from Psychologytools.org.

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