Sleep Hygiene Checklist with Free PDF: Improve Your Sleep Tonight

Listen to an audio transcription of this post

If you have a tough time getting a good night's sleep, you might find it comforting to know you're far from alone. While you're tossing and turning night after night, so are millions of other people. In fact, the National Institutes of Health estimates that roughly 50 to 70 million adults in the U.S. have ongoing sleep disorders.

Women tend to have insomnia and other sleep problems more than men, so gender can bump up your risk as well. The Mayo Clinic states that hormonal changes, such as during pregnancy or menopause, can disrupt sleep or cause insomnia.

What's a girl to do? One thing to consider is that you may suffer from poor sleep hygiene. The good news is that you can do a lot to achieve healthy sleep and feel energized every day!

Form Healthy Sleep Habits: Download This Free Sleep Hygiene PDF

You're not doomed to a life full of restless nights and poor sleep quality. Paying close attention to good sleep hygiene is the key to getting a great night's sleep all the time. Our sleep hygiene PDF gives you a handy way to improve your sleep quality starting now!

Download the Blissy Sleep Hygiene Checklist PDF

1. Master the Art of a Consistent Sleep Schedule

Embrace the sage wisdom of "early to bed, early to rise" for a good night's sleep. Going to bed and getting up at the same times every day may help you avoid feeling like a sloth each day. Skip the urge to stay up way past your bedtime and make up for it over the weekend. Instead, hit the hay at the same time each night, then roll out of bed at the same time each morning.

Does a steady sleep schedule work? A 2020 review published in Applied Physiology, Nutrition, and Metabolism found that sticking to a consistent sleep schedule is linked to better sleep quality and better health overall. Having a varied sleep schedule comes with a higher risk of adverse health outcomes.

Try keeping a two-week sleep diary to begin tracking sleep patterns and to discover how much sleep is ideal for you.

2. Create a Calm and Cool Haven for Your Beauty Slumber

Your surroundings could be sabotaging your sleep efforts. Setting up the right sleep environment can work like magic when you're trying to sleep better. What exactly does that mean? It's pretty simple. Just make sure your bedroom gives you a quiet, cool, and dark place to sleep.

Light wreaks havoc on your circadian rhythm, especially blue light from devices. That's why the CDC recommends darkening your bedroom as much as possible. Close those blinds, and wear an eye mask to block light.

What else can you do to sleep soundly improve your sleep environment? Wear earplugs or crank up a white noise machine (or pink noise machine) to block sounds that might keep you up. Keep a cool comfortable temperature in your room as well.

3. Unleash the Magic of the Blissy Sleep Mask for a Good Night's Sleep

Before resting your head on your pillow, don a Blissy Sleep Mask. With an adjustable elastic strap for a perfect fit, light doesn't stand a chance of invading your beauty sleep. These silk sleep masks are ideal for blocking out excess light in your room or wherever you're trying to sleep.

When you put on a Blissy Sleep Mask, you're giving your brain the signal that it's time to wind down for the day and fall asleep. These luxurious silk sleep masks, made from soft 100% mulberry silk, can help your brain remember that it's time for sleep.

4. Sleep on Cloud Nine with Comfortable Bedding

Lumpy mattresses and flat pillows can make for a horrible night's sleep. Boost your sleep hygiene with comfortable bedding, so you can fall and stay asleep, with ease. Toss the backache-inducing mattress, and invest in one that's ideal for peaceful slumber. Ditch the lifeless pillows, and choose ones that give you the perfect cushioning for pleasant dreams.

What kind of mattress is best? A 2015 review published in Sleep Health found that a medium-firm mattress does the trick when it comes to enjoying better sleep. As for pillows, comfort can vary, depending on how many you prefer. Just make sure they're covered with a soft, smooth pillowcase.

5. Find Pillowcase Perfection with the Luxurious Blissy Silk Pillowcase

Speaking of pillowcases, you can't go wrong with a Blissy Silk Pillowcase on your pillow. Pamper your pillows—and yourself—with these ultra-soft 100% mulberry silk pillowcases for a delightful night's sleep.

Our award-winning Blissy Silk Pillowcases offer a powerful way to improve your sleep hygiene and boost sleep quality. Their cooling effect can make sure that you stay comfortable and cool while you're sleeping. This means you won't spend the night tossing and turning while feeling sweaty or too warm.

These pillowcases also provide the smoothest and softest surface for your head. You can drift off to sleep gently without having to worry about what friction is doing to your skin and hair. Blissy pillowcases don't grab at them while you sleep. That means no sleep creases or frizzy hair when you wake up!

Blissy Silk Pillowcase

99k+ Reviews

• Moisture-Retaining
• Cooling
• Natural Fiber
• Hypoallergenic

Shop Now

6. Snooze Smart with Strategic Napping for a Daytime Energy Boost

Should you nix the naps? Nope! But you should be careful about when you're taking them and how long they are. Too much of a good thing can lead to a night of bad sleep.

What's a safe amount of time to nap? When should your nap cutoff time be? The Sleep Foundation recommends keeping naps to anywhere between 20 and 30 minutes. This is enough to help you feel refreshed, while still being able to fall asleep at night.

The Sleep Foundation also warns about taking naps after 3pm. Be warned that napping after 3pm means you might spend hours trying to fall asleep later on. So, keep naps limited to morning and early afternoon.

7. Ditch Stimulants for Radiant Energy and Serene Slumber

Got sleep habits that include having a smoke before bed or savoring a cup of after-dinner coffee? Those behaviors could be doing battle with your efforts to get to sleep and stay sleeping all night long.

How late is too late to have caffeine or nicotine? A 2019 study published in Sleep found that having caffeine or nicotine within 4 hours of going to sleep was linked to sleep fragmentation or interrupted sleep.

Trying to improve your sleep hygiene and avoid poor sleep? Stay far, far away from nicotine, alcohol, and caffeine later in the day!

8. Slay Stress Like a Boss for Beautiful Sleep

Is your mind your worst enemy at bedtime? Does anxiety or stress keep you from getting any rest? Kick stress to the curb, so you can enjoy a restful sleep without waking up and worrying.

What are some effective ways to manage stress and avoid poor sleep? Give deep breathing a try while settling in for a better night's sleep. Set aside time for meditation at bedtime, or practice some yoga stretches before getting into bed.

Johns Hopkins Medicine also has some great ideas for easing tension in your body and mind, including gentle breathing and progressive muscle relaxation.

9. Harness the Power of Regular Exercise for Deep Sleep

Sleep and exercise might seem like polar extremes, but opposites attract in this case. Working out can help boost your ability to sleep peacefully throughout the night. Keep your body busy during the day, and your brain will thank you at bedtime!

A 2017 review published in Advances in Preventive Medicine found evidence that good sleep and physical activity go hand in hand. Getting regular exercise helps you sleep better, while sleeping better gives you the energy you need for physical activity. Try to exercise earlier in the day rather than later, so your body has a chance to unwind before bed.

10. Nourish Your Way to Dreamy Slumber with Healthy Eating Habits

Take a pass on that late-night plate of pasta. Don't drink a ton of water just a couple of hours before bedtime. Otherwise, your stomach or bladder is likely to keep you up throughout the night.

The Cleveland Clinic recommends staying away from heavy meals and certain kinds of snacks as bedtime approaches. Stick to a light, healthy snack, like carrot sticks or an apple. It's ok to have some water before bed, but don't overdo it.

11. Unplug and Unlock Peaceful Sleep with Screen Time Limits

Drag your eyes away from your phone, and you can look forward to dreamy sleep. Toss the tablet aside, forget your phone, and eliminate all electronic devices from your surroundings at least an hour before bed.

What's so bad about these devices for sleep hygiene? They give off blue light, which can interfere with your sleep cycle. A 2022 study published in Frontiers in Physiology found that blue light exposure can have harmful effects on sleep. 

12. Indulge and Unwind with Relaxation Tips to Prepare for Sleep

Baths, books, and beautiful music can make a relaxing pre-sleep routine. Spend the evening hours soaking in a hot bath, while reading a book. Take relaxation to the next level with some soothing music while you bathe and read.

Taking time to create a relaxation routine before bed can set you up for a night of refreshing sleep. Jessica Greene, a guest on the Blissy podcast, has The Sleep Foundation recommends doing this as part of your sleep hygiene since a routine helps prepare your body and brain for sleep.

13. When Beauty Sleep Plays Hard to Get, Try These Expert Solutions

Can't get comfortable in bed? Can't stay still enough to fall asleep?

Tossing and turning won't help you get to sleep any faster. While the thought of getting out of bed when you're trying to sleep might seem weird, it's exactly what experts think you should do.

The Mayo Clinic recommends getting out of bed if you can't fall asleep or get back to sleep within 20 minutes. Head to a quiet room and read a book until you're feeling sleepy again. Other recommendations include avoiding staring at the clock. This can make you feel worse about not getting enough quality sleep or being able to fall asleep.

14. Seek Sleep Expert Guidance for Restful Nights and Gorgeous Mornings

When a lack of quality sleep is getting you down, turn to the experts. You'll get the answers you need and treatment or guidance to help boost your sleep quality.

If you've been struggling with sleep, let your doctor know. Talking to your doctor or sleep specialists about what you're going through can help you get a diagnosis and a treatment plan for better sleep.

Further Reading: Master the Art of Self-Care: Download This Free Morning and Evening Checklist

Check Off Items on Your Sleep Hygiene Checklist with Blissy

Download our free sleep hygiene checklist PDF, so you can get started on the road to blissful sleep!