Sleep Hygiene Template
Build habits that improve your sleep quality naturally. Better sleep means better energy, mood, focus, and health throughout the day.
Habits to Track
Same bedtime every night
Go to bed within the same 30-minute window every night — including weekends.
No caffeine after 2 PM
Caffeine has a 6-hour half-life. An afternoon coffee can still affect your sleep at midnight.
Screen-free last hour
Blue light suppresses melatonin. Switch to books, stretching, or conversation before bed.
Cool, dark bedroom
Set temperature to 65-68°F (18-20°C). Use blackout curtains. Darkness triggers melatonin.
No heavy meals after 8 PM
Digestion disrupts sleep. If hungry, have a light snack — yogurt, banana, or herbal tea.
Wind-down routine (20 min)
Stretching, reading, or meditation. Signal your body that it's time to transition to sleep.
Why This Routine Works
Sleep is the foundation of every other habit. Poor sleep wrecks willpower, energy, and mood. By building consistent sleep habits, you improve everything else in your life simultaneously.
Track your sleep quality alongside these habits to see what makes the biggest difference
Sunlight exposure in the morning helps regulate your circadian rhythm
Alcohol may help you fall asleep but destroys sleep quality — track and see
Keep your bedroom for sleep only — don't work or scroll in bed
Learn More About Habit Building
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