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Click ‘Get Form’ to open the Sleep Hygiene Checklist in the editor.
Begin by reviewing the 'Sleep Disturbances' section. Here, you can check off any issues you may experience, such as insomnia or sleep apnea, to better understand your sleep patterns.
Move on to the suggestions for developing healthy sleep habits. You can highlight or annotate tips that resonate with you, such as avoiding caffeine after lunch or establishing a bedtime ritual.
In the 'How much sleep do you need?' section, note your age group and recommended hours of sleep. This will help you assess if you're meeting your sleep needs.
Once you've filled out the checklist, save your changes. You can easily share it with a healthcare provider or keep it for personal reference.

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What are the basics of sleep hygiene?

Habits that can improve your sleep include: Going to bed and getting up at the same time every day. Keeping your bedroom quiet, relaxing, and at a cool temperature. Turning off electronic devices at least 30 minutes before bedtime. Avoiding large meals and alcohol before bedtime.

What is the 10 3 2 1 0 rule for sleep?

Cut out caffeine 10 hours before bed. Dont eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

What are the three Ss of sleep hygiene?

Reserve your bed for the three Ss: Sleeping, Sex, and Sickness. including cell phone lights and sounds. Sleep in comfortable conditions.

What are the CDC tips for sleep hygiene?

Go to bed and get up at the same time each day, including weekends. Keep your bedroom quiet, dark, and at a comfortable temperature. Sleep at least 7 hours each night. Avoid large meals, beverages, caffeine, and alcohol before bedtime.

Does the 10 3 2 1 0 sleep rule work?

I call it the five-by-one technique. Its pretty simple. Before you go to sleep, take five minutes and a single piece of paper and write down all the things youre thinking about. To be clear, Im not talking about journaling.