Plan Sleep Routine
Complete step-by-step checklist to plan sleep routine covering set consistent sleep schedule and create a relaxing bedtime routine, and essential action items.
Set consistent sleep schedule
Decide fixed bedtime and wake-up time; aim for 7-9 hours of sleep
Create a relaxing bedtime routine
Establish a 30-60 minute wind-down routine before sleep every night
Avoid screens 1 hour before bed
Turn off phone, TV, laptop, and tablet to reduce blue light exposure
Create a dark and cool bedroom
Use blackout curtains, eye mask, and keep room temperature between 18-22°C
Reduce noise and distractions
Use earplugs, white noise machine, or fan to block out disturbances
Avoid caffeine 6 hours before bed
Stop coffee, tea, cola, and energy drinks by late afternoon/evening
Avoid heavy meals 2-3 hours before bed
Finish dinner early; have light snacks if hungry before sleeping
Reduce alcohol and nicotine
Limit alcohol consumption and avoid nicotine, both disrupt sleep quality
Do relaxing activities before bed
Read a book, listen to calming music, meditate, or take a warm bath
Expose yourself to morning sunlight
Get sunlight within 30 minutes of waking to reset circadian rhythm
Exercise regularly but not before bed
Exercise during daytime; avoid intense workouts 2-3 hours before sleep
Use comfortable bedding and pillows
Choose supportive mattress, comfortable pillows, and breathable sheets
Reduce fluid intake before bed
Avoid drinking large amounts 1-2 hours before bed to prevent waking for bathroom
Write down thoughts or to-do list
Clear your mind by journaling worries, thoughts, or tasks for tomorrow
Track sleep duration and quality
Use sleep tracker or simple log to monitor sleep patterns and improvements