Sleep Hygiene Checklist

Why Sleep Matters for Mental Health

During sleep, your brain consolidates memories, regulates emotions, and clears metabolic waste. Chronic sleep disruption is linked to higher rates of depression, anxiety, ADHD symptoms, and mood instability. Improving sleep quality is often one of the first and most impactful changes you can make alongside treatment.

Your Evening Wind-Down Checklist

• •Set a consistent bedtime — aim for the same time every night, even on weekends
• •Begin winding down 60–90 minutes before bed
• •Dim overhead lights and switch to warm, low lighting
• •Stop caffeine intake by 2:00 PM (earlier if you are sensitive)
• •Avoid alcohol within 3 hours of sleep — it fragments sleep architecture
• •Put screens away or use blue-light blocking settings 60 minutes before bed
• •Take any prescribed evening medications as directed
• •Do something calming: light reading, a warm shower, gentle stretching, or journaling

Your Sleep Environment

• •Keep your bedroom cool — between 65–68°F (18–20°C) is ideal for most people
• •Use blackout curtains or a sleep mask to block light
• •Reduce noise with earplugs or a white noise machine if needed
• •Reserve your bed for sleep and intimacy only — avoid working or scrolling in bed
• •Consider removing TVs and work materials from the bedroom

If You Cannot Fall Asleep

• •Do not watch the clock — this increases anxiety and arousal
• •If you are awake for more than 20 minutes, get out of bed and do something quiet in dim light
• •Return to bed only when you feel genuinely sleepy
• •Avoid checking your phone during night waking — even briefly
• •Practice slow, deep belly breathing: inhale for 4 counts, hold for 4, exhale for 6

Weekly Sleep Tracker

When to Talk to Your Provider

If sleep problems persist despite good sleep hygiene, or if you experience symptoms of sleep apnea (snoring, gasping, extreme daytime fatigue), restless leg syndrome, or nightmares related to trauma — please bring this up at your next visit. Sleep disorders are treatable.